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WOD ARCHIVE

  • 6/30/2015-Workout of the Day

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

    Tuesday 6/30/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:50 Double Unders  or :45 Second Practice30 Feet Handstand walk or Inch Worms10 Hollow Rocks/Arch Rock Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD:  4 Intervals for cumulative working time:Level 3-18- GHD sit-ups12 HSPU6 Burpee Box Jump 24/20Rest 2 MinutesLevel 2-15- GHD sit-ups […]

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  • 6/29/2015-Workout of the Day

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

    Monday 6/29/2015 Pregame- Squat Prep Warm Up: * This is not for time or weight, but to prep body for squats 10 Goblet Squats 10 Walking Lunge per Leg 10 (Per leg) Stiff Leg Kettlebell Deadlift 10 Goblet Squats Strength: 14 Minutes Back Squat 3 Rep- Heavy for Day WOD: 5RFT Level 3: 400M Run 20 Hip Extensions […]

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  • 6/27/2015- Workout of the Day

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

    Saturday 6/27/2015   Weightlifting Class 8:30-9:30 Snatch* 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 3 complete:  For time: 300 Double Unders** 15 Rope Climbs*** 15 Bear Complex 185/135, 135/95, 95/65*  300 Double Unders  *Scale Weight as needed **Scale double unders to 2:1 Singles *** Scale rope climbs […]

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  • 6/26/2015-Workout of the Day

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

    Friday 6/26/2015 Pregame-Upper Prep/Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for day Level 1- Clean and Jerk Technique  WOD:4RFT:  Level 3: 15 Calorie row10 Toes to Bar5 Thrusters 135/95 Level 2: 15 Calorie row10 Toes to Bar or Knee Raise5 Thrusters 95/65 Level […]

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  • 6/25/2014-Workout Of the Day

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

    Thursday 6/25/2015 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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  • 6/24/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 23, 2015

    Wednesday 6/24/2015 Pregame-Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Snatch  Level 1-Snatch Technique WOD:  For TimeLevel 3: 9-Bar Muscle upsRun 400M15 Chest to Bar Pull-upsRun 400M21 Pull-upsLevel 2:9-Chest to Bar Pull-UpsRun 400M15  Pull-upsRun 400M21 Jumping Pull-upsLevel 1:9- Pull-UpsRun 300M15- Ring RowsRun 300M21 Jumping Pull-ups Unloaded: […]

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  • 6/23/2015- Workout of the Day

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

    Tuesday 6/16/2015 Pregame- Upper Body Prep  Warm Up:2RNFT of:Run 200M10 Push-ups7 Toes to Bar5 Box Jumps Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD: 12 Min AMRAP Level 3: 50 Double Unders5 Wall Walks50M farmers carry, 70/55, 55/35 Level 2:30 Double Unders or 100 Single unders5 Wall Walks50M farmers carry,  55/45, 45/35 Level 1:100 Singles3 […]

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