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    MONDAY05:30 AM - 6:30AM 9:00-10:00 AM 4:30PM-7:30PM

    TUESDAY05:30 AM - 6:30AM 9:00-10:00 AM 4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM 9:00-10:00 AM 4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM 9:00-10:00 AM 4:30PM-7:30PM

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    SATURDAY08:30 AM - 11:00AM

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WOD ARCHIVE

  • 5/2/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on April 26, 2016

    Monday 05/2/2016 Warm-Up: 3RNFT: Run 400M 10 WallBalls Skill: Rope Climb Efficiency  WOD: For Time:  Level 3: 21 – 15 – 9 Calorie Row Thrusters 95/65 Level 2: 21 – 15 – 9 Calorie Row Thrusters 75/55Level 1: 15-12-9 Calorie Row Thrusters 55/45

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  • 4/30/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on April 26, 2016

    Saturday 4/30/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and Jerk 2. Front Squat work up to a heavy 10-rep Front Squat 9:30 Group Class -15 Minute AMRAP Level 3: 55 Double-unders15 C2B pull-ups5 Hang Power Cleans, 155/105 Level 2: 55 Double-unders or 100 Singles15 pull-ups5 Hang Power Cleans, 115/85 Level 1: 100 […]

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  • 4/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on April 26, 2016

    Friday 04/29/2016 NOTE: This is a scheduled “Back-Off” week for all athletes. Keep the volume low and intensity high. Row 1,000 Followed By:  1RNFT: 5 Burpees 10 Squat Therapy 5 Beat Swings + 5 Dips1RNFT:5 Burpees10 OHS With PVC Pipe3 Beat swings + 2 Muscle Ups or Pull ups 1RNFT:5 Burpees5 Overhead Squats W/Barbell 2 Muscle ups/Burpee Pull-ups […]

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  • 4/28/2016-Bring A Friend Day

    By jeff@maverickcrossfit.com | In WOD | on April 26, 2016

    Thursday 4/28/2016 2RNFT: 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 “El Fuego” On the Minute x 20: Minute 1 – 10 Burpee Box Jumps (24″/20″) Minute 2 – 15/12 Calorie Row Minute 3 – 200M Run Minute 4 – 20 Abmat Sit-Ups […]

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  • 4/27/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on April 26, 2016

    Wednesday 04/27/2016 NOTE: This is a scheduled “Back-Off” week for all athletes. Keep the volume low and intensity high. Warm-Up: 3RNFT:Run 400M5 Box Jumps (High)5 HR Push-upsFollowed By: Barbell Warm-up for Clean + OHS WORKOUT: “The Other Total1RM Clean1RM Bench1RM OHS *Score will be combined weight.    Extra Credit: Every :30 for 10 minutes complete: 1 Strict […]

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  • 4/26/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on April 25, 2016

    Tuesday 04/26/2016 NOTE: This is a scheduled “Back-Off” week for all athletes. Keep the volume low and intensity high. Warm-Up: 3RNFT:Row 7/5 Calories10 Air Squats10 Hollow Rocks10 Strict Press W/Barbell5 Beat Swings SKILL: EMOM for 10 Minutes : Level 3: 1 Beat Swing+ 1 Muscle up No Dip +1 Muscle UpLevel 2: 3 Muscle Up Transitions DrillsLevel 1:3 Beat […]

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  • 4/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on April 19, 2016

    Monday 04/25/2016 Warm-Up: 1 RNFT  of:100M Row200M RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 Wall Facing Squats20 Band Pull Aparts WOD: 2 Rounds for Time: “Highway to Hell” Level 3: 400 Meter Run, 26 Hand Release Push Ups 400 Meter Run, 26 Kettlebell Swings (55/35) […]

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