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WODs

  • 11/12/2014

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

    Wednesday 11/12/2014 Pre-Game: Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ 90-95%~ Level 3- Snatch 1@9(Load drop) 10% WOD: 5RFT Level 1- 200M Run 10 Burpee Box Jumps 24/20 5 Single arm Kb Cleans (Per) 25/15 Level 2- […]

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  • 11/11/2014 WOD

    By Mike Cheatham | In WOD | on November 10, 2014

    Tuesday 11/11/2014 Pre-Game: Level 1- Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Level 2/3- Upper body prep- DEMO Lower body Prep- DEMO Warm Up: Three rounds of: Run 400m, 6 strict chest-to-bar pullups, 8 Toes to bar 12 wall ball shots Strength: Level 1/2- 12 Minutes-Strict Press 5@9(No Drops) 12 Minutes-Deadlift 5@9 (No Drops) […]

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  • 11/10/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on November 9, 2014

    Monday 11/10/2014   PreGame: (Before Class) Squat Prep- Demo  Warm Up: Row 1000m/Run 800m : then 3RNFT of:  5 Bar Beat Swings (Perfect Hollow/Arch) 5 Toes to bar 10 Air Squats 10 Push-ups 20 Second Arch Hold   Strength: Back Squat 5@8 (Repeats) 5%   Metcon: 9-7-5 reps for time of: Level 1: 95/65-lb Front Squat […]

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  • 11/8/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on November 7, 2014

    Read Newsletter here   Saturday 11/07/2014   8:30 AM- Back Squat 5@9 (No Drops) Clean and Jerk 5 x (1.1) @~ 80-85% 2@8 (repeats)     9:30 AM- “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8 Thrusters (155/105#) (105/75) (65/45) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24″) (24/20) (20/16) […]

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  • 11/07/2014 WOD

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

    Friday 11/07/2014 Pre-Game: Snatch Prep-DEMO Warm Up: Row 1000/Run 800 Snatch Prep Strength: Level 1-Snatch Technique Level 2- Snatch 5x(1.1.1) @ ~70-55% Level 3- Snatch 3@8(Repeat) WOD:  Level 1: 3RFT 100 Single Unders 15 KB Swings 25/15 5 Strict Pull-ups Level 2: 3RFT 50 Double Unders or 100 Single Unders 15 Kb Swings 55/35 5 […]

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