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WOD ARCHIVE

  • 4/22/2015

    By jeff@maverickcrossfit.com | In WOD | on April 21, 2015

    Wednesday 4/22/2015 Pregame-Upper/Lower Prep Warm Up: Row 1,000 Clean Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2-5 rep Clean from High Hang Level 1-Clean Technique  WOD:  3RFT  Level 3: 400M Run 21 Kb Swings 55/35 12 Toes to Bars Level 2: 400M Run 21 Kb Swings 55/35- Adjust weight as needed to go […]

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  • 4/21/2015

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

    Tuesday 4/21/2015 Pregame- Upper Body Prep  Warm Up: 4 RNFT: 5 High Box Jumps 5-10 Strict Chin-ups 10-15 Push-ups  Strength: 12 Minutes: Push Press 10RM  WOD:   10-8-6-4-2/100-80-60-40-20 Level 3: Burpee Box Jump Overs 30/24 Double unders Level 2: Burpee Box Jump Overs 24/20 Double unders x .5, or single unders Level 1: Burpee Box Jump Overs 20/16 Single […]

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  • 4/20/2015

    By jeff@maverickcrossfit.com | In WOD | on April 19, 2015

    Monday 4/20/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 12 Minutes Establish 10RM Back Squat. WOD: 3RFT: Level 3 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) Level 2- 50 Squats 7 Burpee Chest To Bars 10 Hang power cleans (95/65lbs) Level 1- 50 Squats 7 Burpee Pull-ups 10 Hang power cleans (65/45lbs)   Watch some […]

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  • 4/18/2015

    By jeff@maverickcrossfit.com | In WOD | on April 17, 2015

    Saturday 4/18/2015   Weightlifting Class Squat 5@9- No Drop Snatch* 1.1@80-85% x 3 * These should be Heavy and Pretty.  WOD: * Teams of 2 complete: 30 Min AMRAP 1 Deadlift 365/235 or  75% Of 1 Rep Max AKA heavy but manageable. 6 Strict HSPU/Kipping HSPU or Hand release Push-ups 9 Burpee Box Jump Over 24/20, 20/16, 16/12   *Athlete 1 competes as much work as […]

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  • 4/17/2015

    By jeff@maverickcrossfit.com | In WOD | on April 16, 2015

    Friday 4/17/2015 Pregame- Upper body prep- Lower body Prep-   Warm Up: Row 1000/ Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for day Level 1- Clean and Jerk Technique technique  WOD: 8 Min AMRAP Level 3 30 Ab-Mat Sit-ups 20 Thrusters 75/55 10 Chest to Bar Pull-ups […]

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  • 4/16/2015

    By jeff@maverickcrossfit.com | In WOD | on April 15, 2015

      Thursday 4/16/2015 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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  • 4/15/2015

    By jeff@maverickcrossfit.com | In WOD | on April 14, 2015

    Wednesday 4/15/2015 Pregame-Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2- 2 Snatch Pulls+1 Snatch   Level 1- Snatch Technique WOD:  Teams of 3- Compare score to 12/19/2014  All Levels: 50m Sled Push: Max Double Unders 60 Seconds on 120 Seconds Off X 8 Level 1- Single Unders  Level […]

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