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WODs

  • 9/15/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 14, 2014

    Monday 09/15/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000/Run 800 2RNFT :  30-50 double unders or 30 Seconds practice,  3/2 Muslce Ups Or Sub  10-15 wall balls  20 Second Hollow Hold 20 Second Arch Hold Strength: 20 Minutes Back Squat 4@8 5% Fatigue Repeat WOD:  Level 1: 100 Single unders followed by: 21- Ab Mat Sit-ups […]

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  • 9/13/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 12, 2014

    Saturday 09/13/2014   Strength/Oly:  8:30AM Squat 2@9(No Drops)Snatch 2x(1.1)@81%Snatch 2@9,(10%) Load drop WOD: 9:30 Partners of two:Begin at 0:00- Score is team total15 Minutes to establish 3 RM OHS from Rack Begin at 20:00- One works at a time- Break up as needed 200 Wall balls 100 Toes to bar 200 Calorie row 100 Burpees over […]

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  • 09/12/2014 WOD

    By Mike Cheatham | In WOD | on September 11, 2014

    Friday 09/12/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400M Clean and Jerk Warm-up Strength/Oly: Level 1- Clean and Jerk Level 2- Clean and Jerk 71% 5 x (1.1.1) Level 3-Clean and Jerk 3@8 (5%) Repeat WOD: 3 Rounds: Level 1- 5 Pull-Ups 10 Push-ups 15 Calorie Row Rest […]

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  • Fisher vs Farris Tour Jan 10, 2015

    By Amber | In News and Events | on September 11, 2014

    Fisher vs Farris Tour 2015 Saturday, January 10, 2015 – 8:00 AM to 1:00 PM Maverick CrossFit 630 Atlantis Rd. Melbourne, FL “Maximizing Your Daily Training“ Kendrick Farris and Garret Fisher will be teaming up for an exclusive 10-day event to be held in the Great State of Florida, January 2nd-January 11th, 2015. They will hit 10 […]

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  • 9/10/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 10, 2014

    Thursday 09/10/2014 Warm Up: Row 1000/Run 800 Followed by: 2 rounds of 8-10 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip WOD: Level 1- 5 Rounds for Time: 15 KB swings 25/15 15 Burpees Level 2- For time: 15 KB swings […]

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