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WODs

  • 02/26/2014 WOD

    By Mike Cheatham | In WOD | on February 25, 2014

    Wednesday 02/26/2014 WOD: In front of a clock set for 12 minutes: 4 minutes of Clean and Jerks, 135/95 4 minutes of Rowing Calories 4 minutes of Burpees Score is Total reps for all movements combined May have to start some groups on the rower depending on class size. Level 1 75/55 Level 2 95/65 […]

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  • 02/26/2014 WOD

    By Mike Cheatham | In WOD | on February 24, 2014

    Tuesday 02/26/2014 Skill work: 16 minute EMOM Pick 2 skills and work on one during odd minutes and the other during even minutes WOD: Complete as many rounds as possible in 7 minutes of:  20 Double Unders 3 Thrusters Level 1 Single Unders 2:1 75/55 Level 2 DU or Attempts allowed 115/75 Level 3 155/115

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  • 02/23/2014 WOD

    By Mike Cheatham | In Uncategorized, WOD | on February 23, 2014

    Monday 02/23/2014 Strength: 12 Minutes to work Squat- 5,4,3,2,1,1,1 Work up to heavy single Start first 5 at 55% and work up each set to max attempt WOD: 1.Metcon with a 10 minute running clock 15-12-9 Power Snatch, 115/80 TTB in the remaining time, AMRAP of: Burpee Box Jumps, 24/20 2 Scores: (1) Time for […]

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  • 02/21/2014 WOD

    By Mike Cheatham | In WOD | on February 20, 2014

    Friday 02/21/2014 WOD EMOM as long as possible Thrusters Pull Ups Burpees Level 1 3 reps of each Thrusters 45/35 Level 2 5 Reps of each Thrusters 55/45 Level 3 7 Reps of each Thruster 75/55  If you fail to complete your reps with in that minute drop your reps (weight stays the same) down […]

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  • 02/20/2014 WOD

    By Mike Cheatham | In WOD | on February 19, 2014

    Thursday 02/20/2014 Active Recovery 530am/630pm Mobility/Roller work Row 2K Then 1 “Inverted Burpee” every 30 seconds for 10 minutes 9am/430pm/530pm Yoga With Amy!!

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  • 02/19/2014 WOD

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

    Wednesday 02/19/2014 Strength: Every 90 seconds x 10 (5 sets of each A/B) A. F. Squat x 3 reps +5-10# from last week B Push Press  x 3 reps Move up 2-10# from last week. WOD: 3 rounds for time of: 21 Shoulder to Overhead 21 Burpees 21 Sit-ups Level 1 75/55 STO Level 2 95/65 STO […]

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  • CrossFit Weightlifting Trainer Course

    By Amber | In News and Events | on February 18, 2014

    CrossFit Weightlifting Trainer Course Saturday, March 22, 2014 – Sunday, March 23, 2014 Maverick CrossFit 630 Atlantis Rd Melbourne, Florida 32904 www.regonline.com/OlyMelbourneFLMar2014   Please wear workout clothing and lifting shoes if you have them.  If you don’t have lifting shoes then you will need to wear good fitness shoes.  Please remember food, water and a […]

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