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WOD ARCHIVE

  • 1/26/2015

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

    Monday 1/26/2015 Pregame- Squat Prep Warm Up: Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position- Strength: 12 Minutes to establish Squat 6@9 WOD: 3 RFT  Level 3- Row 50 calories 150 Double Unders 50 walking lunges Level 2- Row 50 calories 75 Double Unders or 150 Single Unders 50 walking […]

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  • 1/24/2014

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

    Saturday 1/24/2015 8:30- Weightlifting Class Squat 3@9- No Drop Clean and Jerk 5 x (1.1) @~ 80-85%  2@8 (repeats) 9:30- Team WOD Teams of 3: 120 Chest to Bar Pull-ups/Pull-ups or Sub 90 Hand Stand Push-ups/Pike or Hand release Push-up 60- Overhead Squats/Front Squats. 135/95,100/70,55/45  

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  • 1/23/2015

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

    Friday 1/23/2015 Pregame-Snatch Prep-   Warm Up: Row 1000/Run 800 Coach led Snatch Prep Strength: 12 Minutes to establish  Level 3: Snatch + Hang Snatch+Overhhead Squat- Heavy for the Day Level 2: Snatch + Hang Snatch+Overhhead Squat- Heavy for the Day Level 1: Snatch Technique Work WOD:(From Pat Sherwood) For Time Level 3- 400m Run 15 Clean & Jerks 135/95 3 Rope Climbs […]

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  • 1/22/2014

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

    Thursday 1/22/2015 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  Handstand Walking- Progressions- 1,2 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 1/21/2015

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

    Wednesday 1/21/2015 Upper body prep Lower body Prep Warm Up: Row 1000/Run 800 Coach led Clean and Jerk Prep Strength: 12 Minutes to establish  Level 3: Clean and Jerk 1@9 Level 2: Clean and Jerk – Heavy for day Level 1: Clean and Jerk Technique WOD: AMRAP 10 minutes Level 3- 30 double-unders 75/55. power snatches, 15 reps […]

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  • 1/20/2014 Wod

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

    Tuesday 1/20/2015 Pre-Game: Snatch Prep Warm Up: 3RNFT of: Run 200M 3 Pull-overs or L- SIT Pull-ups 3 Wall Walks 10-20 Second L-sit Hold Strength: 12 Minutes to establish  Level 1- 2RM Deadlift Level 2/3- 2 RM Power Snatch *TNG, No pause in any position on Snatch or deadlift. WOD:3RFT: Level 3: 15 Deads, 245/165 15 HSPU Level […]

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  • 1/19/2015

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Monday 1/19/2015 Pre-Game: Squat prep Warm Up: Locomotion Routine: *For Handstand Walk- Inch Worms * For Bridge walk- Work on Bridge Position Strength: 12 Minutes to establish  Squat 5@9 WOD:3RFT: Level 3: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ Level 2: 20 Burpee Pull […]

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