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WODs

  • 05/15/2014 WOD

    By Mike Cheatham | In WOD | on May 14, 2014

    Thursday 05/15/2014 Active Recovery 530am/630pm 10 Rounds of Run 300m 10 Burpee Mobility and Skill Work 9am/430pm/530pm Yoga with Amy

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  • 05/14/2014 WOD

    By Mike Cheatham | In WOD | on May 13, 2014

    Wednesday 05/14/2014 Warm up: 3 RNFT: Row 250 3  Strict Muscle Ups or Pull-up/dips 5 Strict HSPU (or sub) 10 Pistols (alt) 50 Double unders/single unders or 1:00 Minute max work. WOD: 10 rounds for time of: Level 1 2 Rope climb subs, 200 foot sprint Level 2  1 Rope climb 200-foot sprint Level 3 1 Legless rope […]

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  • 05/13/2014 WOD

    By Mike Cheatham | In WOD | on May 12, 2014

    Tuesday 05/13/2014 Warm Up: Row 1000 or Run 800m Do this once with a PVC pipe, then once with a barbell. 3-5 reps each of: Shrug High Pull Muscle Snatch Drop Snatch (to Power Position) Overhead Squat Sott’s Press Duck Walk (forward and backward) Olympic: (15 minutes) 5 minutes to warm up Hang Snatch from […]

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  • 5/12/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on May 11, 2014

    Monday 05/12/2014 Warm Up: Row 1000m or Run 800m Followed by: 2RNFT: 12 KB swings 12 Pushups 12 toes to bar (sets of 3) 12 Ring rows WOD: Row 500M 10 Clean and jerks 135/95,95/65,65/45 20 Burpees 10 Clean and jerks 135/95,95/65,65/45 Row 500M

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  • 05/09/2014 WOD

    By Mike Cheatham | In WOD | on May 8, 2014

    Friday 05/09/2014 Warm Up: Run 600m and Warm up #6 Bar Warm Up Strength: 12 Minutes to establish 1rm  hang snatch (Position 2) WOD:  For time: 95/65 pound Overhead squat, 30 reps 7 Muscle-ups 95/65 pound Overhead squat, 20 reps 5 Muscle-ups Level 1 – 45/35 OHS, 2:1 Ring Rows and Box Dips Level 2 […]

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  • 05/08/2014 WOD

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

    Thursday 05/08/2014 Active Recovery Skill Work/Mobility “Annie” 50-40-30-20-10 Double Unders Sit Ups Or if you missed a WOD this week you can make it up today.

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  • 05/07/2014 WOD

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

    Wednesday 05/07/2014 Warm Up: 20 Banded Good mornings Followed by 5 RNFT row 150 5,4,3,2,1 squats Increase weight each set up to working weight for workout WOD: 10 Mins to row 2k w/remainder of time Max B.Squat (L3-315,205)(L2-205,135)(L1-135,85) 8 Mins to row 1500M w/remainder of time Max F.squats @ (L3-225,155)(L2-185,115)(L1-95,65) 6 Mins to row 1000M […]

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