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    MONDAY05:30 AM - 6:30AM
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    TUESDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

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

    FRIDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

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WOD ARCHIVE

  • 7/31/2015-Workout of the Day

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

    Friday 7/31/2015 Pregame-Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Work up to 80%  Level 1- Snatch Technique  WOD: 2 Rounds for total reps Level 3: 4 Min AMRAP12 Calorie Row9 Kettlebell Swings 70/556 BurpeesRest 4 Minutes Level 2: 4 Min AMRAP12 Calorie Row9 KettleBell Swings 55/356 BurpeesRest 4 Minutes […]

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  • 7/30/2015-Workout of the Day

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

    Thursday 7/30/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   4:30/5:30/6:30 PM 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 […]

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  • 7/29/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 28, 2015

    Wednesday 7/29/2015 Pregame-Upper Prep/Lower Prep Warm Up: Row 1,000/Run 800M Clean and Jerk Barbell Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2-Clean and Jerk @ 80% of 1RM Level 1-Clean and Jerk technique  WOD:5 Rounds for total repsLevel 1:30 Second Max Burpee Box Jumps 16/14:90 Second RestLevel 2-:30 Second Max Burpee Box Jumps 2o/16:90 Second […]

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  • 7/28/2015-Workout of the Day

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

    Tuesday 7/28/2015 Pregame- Snatch Prep Warm Up: Run 800M/Row 1000MSnatch Prep Strength: 12 Minutes: Snatch- Work up to 90% of 1RM WOD:  3 Rounds for Time: Level 3:50 Double Unders30/25 Calorie Row10(5/5) KettleBell Snatch 70/55Level 2:30 Double Unders or 100 Singles25/20 Calorie Row10(5/5) KettleBell Snatch 55/35 Level 1:100 Singles20/15 Calorie Row10 KettleBell Swings 35/25

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  • 7/27/2015-Workout of the Day

    By Mike Cheatham | In WOD | on July 26, 2015

    Monday 7/27/2015 Pregame-Upper Prep/ Lower Prep Warm Up: Run 800M/Row 1000M Clean and Jerk Prep Strength: 14 Minutes Level 3/2  Clean and Jerk- Work up to 90% of 1RM Level 1- Clean and Jerk Technique WOD:5-4-3-2-1 Level 3: Rope Climb Clean and Jerk 155/105 Level 2:Rope climb or 2:1 Sub Clean and Jerk 115/75 Level 1:2:1 Sub […]

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  • 7/25/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 20, 2015

    Gym is closed for the move to Maverick 3.0 Any and all help is appreciated!!!!!!

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  • 7/24/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 20, 2015

    Gym is closed for the move to Maverick 3.0 Any and all help is appreciated!!!!!!!

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