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WOD ARCHIVE

  • 7/25/2016-Workout of the Day

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

    Monday 07/25/2016 Warm-up: 3 Sets: :15 Mountain Climbers :15 Jump Lunges :15 Pushups :15 Star Jumps :30 Rest   Followed By: 2 Sets: 10 Hollow Rocks 8 Counterbalance Goblet Squats 6 Tap Swings on Pullup Bar   Strength : Back Squat 5-5-5-5-5, (15-20 Minutes) add 5-10lbs to each of your sets from last week First set = […]

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  • 7/24/2016-Open Gym

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

    Sunday 7/24/2016- 12:30- 2:30  WOD: Row 3 x 10 minutes @ Hard Pace Rest 5 minutes between sets    

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  • 7/23/2016-Workout of the Day

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

    Saturday 7/22/2016- 8:30-  Weightlifting Class A.Clean Pull + Clean + Jerk- 2-2-2, 3×2
*Think up, not out! Extend the knees and shrug up to keep the bar from floating away from the body.
Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets.
If you have a 1RM clean and Jerk, you […]

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  • 7/22/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 21, 2016

    Friday 07/22/2016 Warm-up: 3 Sets @ Easy Pace: 5 Single Arm Lunge + Press, left 10 Superman Extensions w/Pause @ top 5 Single Arm Lunge + Press, right 15-30 Second L-Hold or Hollow Hold   Strength : 15 Minutes Push Press 5-5-5-5-5 *Build over the first three sets. The third set should be near maximal, leaving one good rep […]

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  • 7/21/2016-Workout of the Day

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

    Thursday 07/21/2016 Warm-up: 20 Minute Cap 2 sets @ easy pace: 10 Box Jumps, explode up/step down 30 Single Unders + 10-15 Double Unders Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes)  Followed By: 5-1 Muscle Snatch from below knee 5-1 Power Snatch w/Pause below knee 5-1 Snatch w/Pause below knee […]

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  • 7/20/2016-Workout of the Day

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

    Wednesday 07/20/2016 Warm-Up:  3 Sets: :15 Mountain Climbers :15 Jump Lunges :15 Pushups :15 Star Jumps :30 Rest Workout Prep: 3 Sets: 10 Kettlebell Deadlifts 10 Kettlebell Swings 10 Kettlebell Goblet Lunges Workout: As Far as Possible in 30 Minute  1 Deadlift, 135#/95# 1 Hang Power Clean, 135#/95# 2 Front Rack Stationary Lunges, 135#/95# 2 Deadlifts 2 […]

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  • 7/19/2016-Workout of the Day

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

    Tuesday 07/19/2016 Warm-Up: EMOM 12, alternating: a) 6 Muscle-Up Ring Rows b) 8 Straight Hanging Leg Raises, control eccentric c) 8 Counterbalance Goblet Squats Strength: 20 Minutes: Back Squat 5-5-5-5-5 *Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. Workout:4 Rounds […]

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