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WOD ARCHIVE

  • 4/01/2015

    By jeff@maverickcrossfit.com | In WOD | on March 31, 2015

    Wednesday 4/01/2015 Pregame- Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Prep Strength:  12 Minutes to establish: Level 3/2- 1 Power Snatch+1 Full Snatch+ 1 Overhead Squat   Level 1- Snatch Technique WOD: “Elizabeth“ Level 3: 21-15-9 reps of: Squat Cleans 135/95  Ring dips  Level 2: 21-15-9 reps of: Squat Cleans 95/65 Dips  Level 1: 21-15-9 reps of: […]

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  • 3/31/2015

    By jeff@maverickcrossfit.com | In WOD | on March 30, 2015

    Tuesday 3/31/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT: Run 200M 2 Wall Walks 3 Skin The cats 5 Candle stick to Broad Jump   Strength: 12 Minutes: 1.2020 Strict Press -3 x 10@8 45 Seconds Rest Between Sets  WOD:  12 Min AMRAP Level 3 – Row 12 calories 10 box jumps, 30/24 5 push jerks, 185/135 Level 2:   […]

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  • 3/30/2015

    By jeff@maverickcrossfit.com | In WOD | on March 29, 2015

    Monday 3/30/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 15 Minutes 2020 Tempo Back Squats -3 x 10@8 45-60 Seconds Rest Between Sets* WOD:  All Levels/Unloaded: 2,000M Row Time Trial.  Extra Credit: @ 80% 7 Rounds  1 Minute Airdyne 1 Minute Double Unders 1 Minute Sled Push* Sled Push Should be Light and […]

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  • 3/28/2015

    By jeff@maverickcrossfit.com | In WOD | on March 27, 2015

    Saturday 3/28/2015   Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: Teams of Three: For Time 3 Mile Sled Drag 90/50 * * Rotate […]

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  • 3/27/2015

    By jeff@maverickcrossfit.com | In WOD | on March 26, 2015

    Friday 3/27/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy row 5 Front Squats w/Barbell 5 Press w/Barbell  Workout Prep: 3RNFT: Row 5 Calories 3/2/1 Thrusters @ 10# Heavier than workout weight (One less thruster each round) WOD:  “15.5” Level 3: 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. […]

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  • 3/26/2015

    By jeff@maverickcrossfit.com | In WOD | on March 25, 2015

    Thursday 3/26/2015 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 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 Skill: 20 Minutes  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/25/2015

    By jeff@maverickcrossfit.com | In WOD | on March 23, 2015

    Wednesday 3/25/2015 Pregame- Upper/Lower Warm Up: Clean Prep Strength:  12 Minutes to establish heavy for day: Level 3/2- Clean  Level 1- Clean Technique WOD: EMOMS  Level 3: EMOMx8 Odd: 6 PC at 135/95 + 7 Box Jumps 24/20 Even: Row 12/10 Calories 1 min transition EMOMx8 Odd: 6 S2O 135/95 + 6 Box Jumps 24/20 Even: Row 11/9 Calories  […]

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