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WOD ARCHIVE

  • 8/18/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 17, 2016

    Thursday 08/18/2016 Warm-up: 2 Sets @ Easy Pace: 5 Minute Cap 50′ Walking Lunge 10 V-Ups or Tuck-Ups 50′ Walking Toe Touch 10 Superman Extenions w/pause @ top  Followed by: 10 Min Cap 5-1 Clean High Liftoff 5-1 Power Clean from Hip 5-1 Power Clean 5-1 Clean *Start with the empty bar. Each round, drop one […]

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  • 8/17/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 16, 2016

    Wednesday 08/17/2016 Warm-up: Jog 400m 10 Kettle bell Swings 5 Wall Balls 50′ High Knees 50′ Buttkickers 10 Kettlebell Swings 5 Wall Balls 50′ High Knees 50′ Buttkickers 10 Kettlebell Swings 5 Wall Balls Run 200m   WOD:  5RFT-40 Min Cap Level 3- Run 800m 30 Kettlebell Swings, 55/35 30 Wall Ball, 20#/14# to 10’/9 Level 2- Run 600m 20 […]

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  • 8/16/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 15, 2016

    Tuesday 08/16/2016 Warm-up: 4 Sets @ Easy Pace- 12 Minute Cap 10 Mountain Climbers 10 Star Jumps 5 Broad Jumps 5 Back Squats @ 30X1 Tempo    Strength: Back Squat 3-3-3-3-3 *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 […]

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  • 8/15/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 14, 2016

    Monday 08/15/2016 Warm-up: 10 Minutes @ Easy Pace: 50′ Inchworm 10 Good Mornings, empty bar 50′ Walking Heel-to-Butt Stretch 10 Band Pullaparts, slow eccentric 50′ Walking Knee-to-Chest Stretch 20-30 Double Unders + 50 Single Unders    Strength: Every 4 minutes for 4 sets: 16 Min Cap 10 Romanian Deadlifts, moderately heavy 10 Dumbbell or Kettlebell Press, moderately heavy […]

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  • 8/13/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 12, 2016

    Saturday 8/13/2016- 8:30-  Weightlifting Class A.1 Pull + 1 High Pull + 1 Snatch 1,1,1-3×1 *Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets B.Back Squat 3×3 @ 70% of 5RM 9:30 Group Class –  Teams of 2 (1 athlete works at a time) 20-18-16-14-12-10-8-6-4-2 For […]

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  • 8/12/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 11, 2016

    Friday 08/12/2016 Warm-up: 3 Sets: 5 Minute Cap :15 Mountain Climbers :15 Jump Lunges :15 Pushups :15 Star Jumps :30 Rest  Followed By  2 Sets: 5 Minute Cap 10 Kettlebell Press, light-to-moderate 10 Goblet Walking Lunges 10 V-Ups or Tuck-Ups Strength: 15 Minutes Push Press 5 sets  of 2 reps @ 90% of 5RM Notes If […]

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  • 8/11/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 10, 2016

    Thursday 08/11/2016 Warm-up:  2 Sets: 10 One Arm Kettlebell Swings, left arm, light 15 Hollow Rocks 10 One Arm Kettlebell Swings, right arm, light 5 Pushups w/Slow Eccentric  Followed By 5-1 Muscle Clean from below knee 5-1 Power Clean w/Pause below knee 5-1 Clean w/Pause below knee   Strength: 15 Minutes Clean + Front Squat + Clean, […]

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