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WOD ARCHIVE

  • 6/30/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 29, 2016

    Thursday 6/30/2016 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 Strength: 2 Power Cleans + 2 Push Press + 2 Jerks 6×1 Notes: Each set of “1” is 2 of each lift. *Build over the first three sets to a manageable […]

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  • 6/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 28, 2016

    Wednesday 06/29/2016 Warm-Up: Jog 800m Followed by: 2 Sets @ Easy Pace: 10 RDLs 8 Hang Power Cleans 10 Front Squats 6 Push Press 10 Ring Rows 3 Sets @ Easy Pace: 5 Power Cleans 5 Front Squats 5 Jerks 5 Pullups *The first complex is done with an empty bar. The second complex should be […]

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  • 6/28/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 27, 2016

    Tuesday 06/28/2016 Warm-Up: EMOM 12, alternating: a) Row 15 strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes) b) 5 Kettlebell Press, light weight, controlled eccentric c) 5 Perfect Burpees* *Perfect Burpee: Squat. From bottom, lean forward, place hands on floor, perform pushup. Bring feet back up, return to bottom of squat. Stand. Strength: 20 Minute […]

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  • 6/27/2016-Workout of the Day

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

    Monday 06/26/2016 Warm-Up: 5 Sets @ Easy Pace: 50 Single Unders 10 Inchworms 3 Wall Walks 10 Overhead Squats *Start with empty bar. Focus on gradually narrowing grip throughout warm-up. Adding weight is acceptable, but is not necessary. Strength:20 Minutes Level 3/2-Overhead Squat 5-5-5, 3×5 Level 1- Front Squat 5-5-5, 3×5 **Build over the first three sets to […]

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  • 6/26/2016-Open Gym

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

    Sunday 6/26/2016 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 Choose 1: Option 1: 16 minutes @ easy pace: 10 Steps Forward Crawl 10 Steps Backward Crawl 100′ Single Arm Overhead Carry, left arm 100′ Single Arm Overhead Carry, right arm […]

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  • 6/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 24, 2016

    Saturday 6/25/2016- 8:30-  Weightlifting Class A.5-1 Clean High Liftoffs B.5-1 Power Cleans C.5-1 Front Squats w/3 second pause *Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. D.Clean w/3 Second Pause in Squat 3-3-3, 3×3 *Build over the first three sets to a […]

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  • 6/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 23, 2016

    Friday 06/24/2016 EMOM x 12A.2 Power Cleans-Ascending WeightB. 3 Dips C. 100M Run WOD: For Time Level 321-15-9Power Cleans, 135/95Ring Dips400m Run Level 2:21-15-9Power Cleans, Ring/Bar Dips400m Run Level 1:15-12-9Power Cleans, 75/55Bar Dips or Box Dips200m Run Extra Credit: A.50-40-30-20-10 Calorie Row:20 rest between efforts   B.Accumulate 1 min in a L sit on parallettes […]

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