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WODs

  • 11/15/2012 WOD

    By admin | In WOD | on November 15, 2012

    Thursday 11/15/2012 WOD: For Time (30 minute Cap) 25 Back Squat, 95/65 20 Pull Ups 15 KBS, 70/55 25 Front Squat, 95/65 20 Pull Ups 15 KBS, 70/55 25 OHS, 95/65 20 Pull Ups 15 KBS, 70/55 The time cap is there to help step up the intensity. 

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  • 11/14/2012 WOD

    By admin | In WOD | on November 14, 2012

    Wednesday 11/14/2012 Strength: EMOM for 7 Minutes 1 Clean @ 70% 1 Hang Clean @ 70% 1 Jerk @ 70% This should all be completed Unbroken. Clean and Hang are full squat not power.   Rest 10 Minutes (set up and start warming up DL)   3×5 Deadlift @ 65%, 75%, 85% 45 Seconds to […]

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  • 11/13/2012 WOD

    By admin | In WOD | on November 13, 2012

    Tuesday 11/13/2012 Skill Work: Muscle Up {source}<iframe width=”460″ height=”259″ src=”http://www.youtube.com/embed/QjgCMuqNN1s” frameborder=”0″ allowfullscreen></iframe>{/source} WOD: AMRAP 7 Minutes 7 Deadlifts, 315/225 7 Muscle Ups Rest 7 Minutes AMRAP 7 Minutes 14 Wallballs, 20/14 14 Toes?to?Bar

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  • 11/12/2012 WOD

    By admin | In WOD | on November 12, 2012

    Monday 11/12/2012 Strength: EMOM for 7 Minutes 1 Snatch @ 70% 1 Hang Snatch @ 70% 1 OHS @ 70% This should all be completed Unbroken All 3 movements are full squat not power. Rest for 5 minutes During this time set up all weights for the following” 3×5 Back Squat 65%, 75%, 85% 45 […]

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  • 11/09/2012 WOD

    By admin | In WOD | on November 9, 2012

    Friday 11/09/2012 WOD: 20 minutes to find 1 Rep Max Front Squat 20 minutes to find 1 Rep Max Shoulder Press As the winners of the Rowtoberfest challenge the WOD Party will be hosted here at Maverick Friday night.  CrossFit Rise Above and CrossFit Palm Bay will coming with beverages and the wod will be […]

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