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WODs

  • 9/20/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on September 19, 2014

    Saturday 09/20/2014   Strength/Oly:  8:30AM Clean and Jerk 1@10(No Drops)Squat 1@9 (No drops) WOD: 9:30 Partners of Three: 00:00-25:00 – 15 Minutes: 800 Meter Sprint w/ 60 pistol buy in or 100 Air squats Reps may be split anyway. Directly Followed By: With the balance of 15 minutes left from WOD 1, complete AMRAP of: 15 Wall […]

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  • 09/19/2014 WOD

    By Mike Cheatham | In WOD | on September 18, 2014

    Friday 09/19/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Run 400m/Row 500M Snatch Warm-up Strength/Oly: Level 1- Snatch Technique Level 2- Snatch 71% 5 x (1.1.1) Level 3-Snatch 3@8(5%) Repeat WOD: 3 Rounds: Level 1- 80 Single unders 20 Deadlifts 95/65 Level 2- 40 Double unders/attempts/x2 singles 20 Deadlifts 155/105 Level 3- 40 Double Unders 20 Deadlifts […]

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  • 09/18/2014 WOD

    By Mike Cheatham | In WOD | on September 17, 2014

    Thursday 09/18/2014 Active Recovery: 530am/630pm Warm Up: Row 1000/Run 800 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: 12 Rounds 6 Med ball cleans 14/10 6 Push-ups Level 2: 12 Rounds: 12 Med Ball […]

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  • 09/17/2014 WOD

    By Mike Cheatham | In WOD | on September 16, 2014

    Wednesday 09/17/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 500/Run 400M Clean and Jerk Warm-up Strength/Oly: 20 Minutes Level 1- Clean and Jerk Technique Level 2- Clean and Jerk 91%x5(1) Level 3- Clean and Jerk 1@9 (4-6%) Load drop WOD: 20 Minute Amrap Level 1- Run 200M Followed By 3 […]

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  • 9/16/2014 WOD

    By Mike Cheatham | In WOD | on September 15, 2014

    Tuesday 09/16/2014 Pre-Game: Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Warm Up: Row 1000m then 2 rounds of: 5-10 Butterfly pullups/Kip/Oly Bar 5-10 Strict ring dips or sub 5-10 Toes to Bar *Practice not fatigue Strength/Oly: 8 Minutes Push Press 4@9(No Drops) 10 Minutes Deadlift 1@9 (No Drops) WOD: Every 2 minutes for as […]

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