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WOD ARCHIVE

  • 8/25/2016-Workout of the Day

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

    Thursday 08/25/2016 Warm-up: 3 Rounds @ Easy Pace: Row 250m 10 Medicine Ball Cleans 50′ Forward Crawl Conditioning : On a 3 Minute Clock: 13 Min cap Level 3: 20 Wall Ball, 20#/14# 50 Double Unders Max Burpees in remaining time   Level 2: 15 Wall Ball, 20#/14# 30 Double Unders or 60 Single unders Max Burpees in remaining […]

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  • 8/24/2016-Workout of the Day

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

    Wednesday 08/24/2016 Warm-up: EMOM 9, alternating: a) 10 Back Rack Stationary Lunges, pause at bottom, empty bar b) 10  Good Mornings, slow and controlled, empty bar c) 10 Stationary Inchworms Strength: 20 Min Cap Back Squat 3-3-3-3-3, add 5-10lbs to each of your sets from last week First set = +5-10lbs from last week’s first working set […]

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  • 8/23/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 22, 2016

    Tuesday 08/23/2016 Warm-up: 10 Minutes @ Easy Pace: Wall Walk + 5-10 Second Chest-to-Wall Handstand or Inchworm to Plank Hold Hollow Hold 15-30 seconds Superman Hold 15-30 Seconds 50 Jump Rope Single Unders Strength: 20 Min Cap Push Press 3-3-3-3-3, add 5-10lbs to each of your sets from last week First set = +5-10lbs from last […]

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  • 8/22/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 20, 2016

    Monday 08/22/2016 Warm-up: 15 Minute Cap 5-1 Snatch Deadlift 5-1 Power Snatch from Hip 5-1 Power Snatch 5-1 Snatch After each set, perform 3-5 Perfect Burpees. Strength: 15 Min Cap Level 3/2: Snatch to max, then 90%x1x4 Level 1: Hang Snatch to max, then 90%x1x4 *Once an athlete has two misses at a given weight, they […]

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  • 8/20/2016-Workout of the Day

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

    Saturday 8/20/2016- 8:30-  Weightlifting Class A.Power Clean & Jerk to max, then 90%x1x4 B.Back Squat 6×3 @ 90% of this week’s top set   9:30 Group Class -Teams of 3  (1 athlete works at a time) Level 3: 200 Thrusters 75/55  150 Burpees  100 Calories, Row 50 GHD Sit-ups Level 2: 200 Thrusters 45/35 150 Burpees 100 Calorie Row 50 […]

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  • 8/19/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 18, 2016

    Friday 08/19/2016 Warm-up:  5 sets: 5 Legs Only Strokes 5 Legs + Body Strokes 10 Full Strokes Followed by: Row 500m, building to 2k target pace for last 250m   Conditioning: Row 2k Time Trial   WOD: 3 Rounds For Total Reps: * Complex is completed without setting the bar down.   Rest 1 Minute *Pull-up complex is […]

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  • 8/18/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 17, 2016

    Thursday 08/18/2016 Warm-up: 2 Sets @ Easy Pace: 5 Minute Cap 50′ Walking Lunge 10 V-Ups or Tuck-Ups 50′ Walking Toe Touch 10 Superman Extenions w/pause @ top  Followed by: 10 Min Cap 5-1 Clean High Liftoff 5-1 Power Clean from Hip 5-1 Power Clean 5-1 Clean *Start with the empty bar. Each round, drop one […]

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