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WOD ARCHIVE

  • 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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  • 7/18/2016-Workout of the Day

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

    Monday 07/18/2016 Warm-Up: Jog 800m Followed By: 3 Sets 7 One Arm Kettlebell Swing, left 7 One Arm Kettlebell Swing, righ 30 High Knees 30 Buttkickers 15 Sit-Ups Workout Prep: 20 Minutes: 3 Rounds: Run 400m or Distance you will be running in workout @ Hard pace/Not Maximal  Rest 4 minutes between rounds During 4 minutes rest, […]

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  • 7/17/2016-Open Gym

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

    Sunday 7/17/2016- 12:30- 2:30 Choose One: A. 16 minutes @ easy pace: 10 Steps Forward Crawl 10 Steps Backward Crawl 100′ Single Arm Overhead Carry, left arm 100′ Single Arm Overhead Carry, right arm 10 Steps Left Lateral Crawl 10 Steps Right Lateral Crawl 100′ Single Arm Farmers Carry, left arm 100′ Single Arm Farmers Carry, right […]

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