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WOD ARCHIVE

  • 5/27/2015

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

    Wednesday 5/27/2015 Pregame- Snatch Prep Warm Up: Row 1,000 Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Snatch From the Hang Level 1-Snatch Technique WOD: For Time LEVEL 3-  100 Double Unders 50 Front Squats 115/75100 Double UndersLEVEL 2- 50 Double Unders or 200 Single Unders50 Front Squats 95/6550 Double Unders or 200 Single UndersLEVEL 1- 200 Single […]

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  • 5/26/2015

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

    Tuesday 5/26/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M5 Handstand Push 5 Broad Jumps 10 Hollow/Arch Rocks  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: 3RFT  Level 3: 25 Calorie Row 20 GHD Sit-ups 15 Shoulder to Overhead 115/75 Level 2: 25 Calorie Row 20 Weighted Sit-ups 15 Shoulder to Overhead 95/65 Level 1: 25 Calorie Row […]

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  • 5/25/2015

    By jeff@maverickcrossfit.com | In WOD | on May 24, 2015

    Monday 5/25/2015    WOD:  ” Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great […]

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  • 5/23/2015

    By jeff@maverickcrossfit.com | In WOD | on May 22, 2015

    Saturday 5/23/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: * Teams of 2 complete: ” Team Wittman” “U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out […]

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  • 5/22/2015

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

    Friday 5/22/2015 Pregame-  Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: “Randy” Compare to 8/04/2014 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and […]

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  • 5/21/2015

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

      Thursday 5/21/2015 Yoga– 9:00 Am 4:30 PM  Skill and make up– 4:30/5:30/6:30 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 […]

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  • 5/20/2015

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

    Wednesday 5/20/2015 Pregame- Lower Prep Warm Up: Row 1,000 Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean From Hang Level 1-Clean Technique WOD: 4RFT LEVEL 3- 15 SDLHP 75/5515 GHD SIT-UPS300M RUNLEVEL 2- 15 SDLHP 65/4515 WEIGHTED SIT-UPS300M RUNLEVEL 1- 15 SDLHP with Kettlebell 35/2515  SIT-UPS300M RUN Unloaded- 15 SDLHP with Kettlebell 35/2515  Weighted Sit-ups/sit-ups300M RUN Extra […]

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