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WOD ARCHIVE

  • 9/17/2016-Workout of the Day

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

    Saturday 9/17/2016- 8:30-  Weightlifting Class A. Work up to a heavy Jerk from the Rack B. Front Squat 7-7-7-7  *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 set.   9:30 Group Class -Teams of 2: For time:  400m Front Rack […]

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  • 9/16/2016-Workout of the Day

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

    Friday 9/16/2016 Warm-up: 3 Sets: :15 Jumping Jacks :15 Sit-Ups :15 Jump Lunges :15 Pushups  Followed BY: 3 Sets: 10 Russian Kettlebell Swings + 5 American Kettlebell Swings 10 Goblet Walking Lunges   Strength : 20 Minute Cap: Romanian Deadlift 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in […]

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  • 9/15/2016-Workout of the Day

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

    Thursday 9/14/2016 Warm-up: 3-1 Low Hang Muscle Clean 3-1 Low Hang Power Clean 3-1 Front Squat 3-1 Low Hang Clean After each set, perform 50′ Buttkickers + 50′ High Knees + 100′ Jog Strength : 20 Minute Cap: Low Hang Clean 3-3-3, 3×3 Build over the first three sets. The weight used on the third set should be […]

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  • 9/14/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 13, 2016

    Wednesday 9/14/2016 Warm-up: EMOM 12, alternating: a) 5 Stationary Inchworms b) 3-5 Strict Pullups OR Banded Pullups c) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke) d) 5 Strict Press Pullup: Count the rep upon returning, under control, to a full stop hollow hang at the bottom, not when the chin clears […]

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  • 9/13/2016-Workout of the Day

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

    Tuesday 9/13/2016 Warm-up: Jog 800m Followed By:  3-1 Hang Muscle Snatch 3-1 Hang Power Snatch 3-1 Overhead Squat 3-1 Hang Snatch  *After each set, perform 5 Ring Row + Sit Back   Strength : 20 Minute Cap: Level 3/2: Hang Snatch 3-3-3, 3×3 Level 1: Hang Power Snatch + Overhead Squat 3-3-3, 3×3 *From Position 2 *Build over the first […]

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  • 9/12/2016-Workout of the Day

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

    Monday 9/12/2016 Warm-up: 10 Minutes @ Easy Pace: 10 Goblet Squats w/Counterbalance 5 Perfect Burpees 10 Hollow Rocks 50 Single Unders + 15-20 Double Unders 5- 3 Sec Pause Squat   Strength : 20 Minute Cap: 3 Sec- Pause Back Squat 8-8-8-8 *Build over the first three sets. The third set should be near maximal, leaving one good rep in […]

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  • 9/10/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 9, 2016

    Saturday 9/10/2016- 8:30-  Weightlifting Class Make up or reattempt 1 or 2 of the Below Back squat Push Press Clean And Jerk Snatch     9:30 Group Class -Teams of 2: Workout 1:   250-meter row WHILE partner completes 60 double-unders or 120 single-unders – then switch one time and repeat. 4-minute time cap Rest 5 Minutes: […]

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