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WOD ARCHIVE

  • 8/27/2015-Workout of the Day

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

    Thursday 8/27/2015 Food for Thought- Watch This Mobility for Athletes– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   9:00AM & 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 […]

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  • 8/26/2015-Workout of the Day

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

    Wednesday 8/26/2015 Pregame- Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep High Hang Snatch Level 1-High Hang Snatch Technique Work  WOD: Nancy 5RFT: Level 1Run 200M15 Overhead Squats with PVC Pipe Level 2-Run 400M15 Overhead Squats 75/45 Level 3-Run 400M15 Overhead Squats 95/65 Unloaded: Run 400M15 Wall […]

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  • 8/25/2015-Workout of the Day

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

    Tuesday 8/25/2015 Pregame- Upper Prep Warm Up: 2RNFT:Run 200M25Ft Handstand Walk10 Pull-ups15 Hollow+Arch Rocks Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day Level 3:15 Bar Muscle Ups1000M Row15 Bar Muscle UpsLevel 2: 15 Burpee chest to Bars 1000M Row 15 Burpee Chest to Bars Level 1: 15 Burpees 15 Banded Pullups […]

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  • 8/24/2015-Workout of the Day

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

    Monday 8/24/2015 Pregame- Lower Prep Warm Up: 10 KB Goblet Squats 10 Walking lunges (Per leg) 10 Single Leg Deadlifts (Per Leg) 10 Kb Goblet Squats Strength: 14 Minutes 10 Rep Squat- Establish Heavy for the Day WOD: 10 Min AMRAP Level 3: 50 Double Unders 25 Air Squats 5 Deadlifts 275/185 Level 2: 30 Double […]

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  • 8/22/2015-Workout of the Day

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

    Saturday 8/22/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Squat 5@9 Group Class 9:30-10:30 WOD: Teams of Two complete: Team Rene Hero workout: 30 Minute AMRAP:21 walking lunges15 pull-ups9 burpees * Partner 1 runs 400M, as partner two completes AMRAP. Once partner 1 returns they switch.  If you have a 20-lb. weight vest […]

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  • 8//21/2015-Workout of the day

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

    Friday 8/21/2015 Pregame- Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for Day  Level 1- Snatch Technique  WOD: 8 Min AMRAP Level 3: 5 Power Snatch 135/9510 Lateral Box Step Overs 20/16200 Ft Shuttle Run (50 x 4) Level 2: 5 Power Snatch 95/65 10 Lateral Box Step Overs 20/16 200 FT Shuttle Run […]

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  • 8/20/2015-Workout of the Day

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

    Thursday 8/20/2015 Mobility for Athletes– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   9:00AM & 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 […]

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