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WODs

  • 10/08/2014 WOD

    By Mike Cheatham | In WOD | on October 7, 2014

    Wednesday 10/08/2014 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 Technique Work Level 2- Clean and Jerk 5x(1) @ 90%~ Level 3- Clean and Jerk 1@9(Load drop) 10% WOD: Level 1: 5 RFT: 200m Run 15 Box Jumps 20/16 10 […]

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  • 10/07/2014 WOD

    By Mike Cheatham | In WOD | on October 6, 2014

    Tuesday 10/07/2014 Pre-Game: Level 1- Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Snatch Prep-DEMO Warm Up: Row 500M/Run 400M 2RNFT : 30-50 double unders or 30 Seconds practice, 3-6. Muslce Ups Or Sub 6-12 wall balls 20 Second Hollow Hold/Arch Hold Strength/Oly: Level 1 12 Minutes-Overhead Squats 5@9(No Drops) 12 Minutes-Deadlift 5@9 […]

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  • 10/06/2014 WOD

    By Mike Cheatham | In WOD | on October 5, 2014

    Monday 10/06/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000m/Run 800m 3RNFT of: 5-10 butterfly pullups/Pull-ups 5-10 strict ring dips/ 6-10 Pistols 5-10 GHD Sit-ups Strength/Oly: 22 Minutes Back squat 5@8(repeat) 5% WOD: Level 1- 300 Single Unders- At the top of every minute starting at 0:00 Perform 5 Power cleans 65/45, Amrap Singles with […]

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  • 10/4/2014

    By jeff@maverickcrossfit.com | In WOD | on October 3, 2014

    Saturday 10/04/2014   Strength/Oly:  8:30AM Snatch 5 x (1.1) @~ 80% or 2@8 (repeats) Back Squat 5@9 (No Drops) WOD: 9:30 Teams of Three: Level 3- 150 wall-ball shots, 20 / 14 lb. to 10-foot target 100 cleans, 155 / 105 lb. 50 Muscle Ups Level 2/1 150 wall-ball shots, 20/10 to 10 lb., 14 / 10 […]

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  • 10/03/2014 WOD

    By Mike Cheatham | In WOD | on October 2, 2014

    Friday 10/03/2014 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 Technique Work Level 2- Clean and jerk 5x(1.1.1) @ 70% Level 3- Clean and Jerk 3@8(Repeat) WODS: 17 minute running clock Wod 1: Complete AMRAP in 10 minutes: Min 0:00 […]

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