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WOD ARCHIVE

  • 2/1/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 31, 2016

    Monday 2/1/2016 Warm Up: 1 RNFT:100M Row200M  Run Followed by: 5-10  Dips10 KB Goblet Squats10 Walking lunges (Per leg)10 KB Single Leg Deadlifts (Per Leg)10 Kb Goblet Squats  5-10 Dips **All movements should be completed slowly, with the focus on refining positions and prepping the body for the workout WOD 1: 0-12:00- Level 3: 21-15-9:Dead Lift, 275/185Strict Ring Dips […]

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  • 1/30/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 25, 2016

    Saturday 1/30/2016 Weightlifting Class 8:30-9:30 Clean and Jerk– Establish 1 RM Group Class 9:30-10:30 Teams of Two A. at the 0:00 complete:AMRAP 20:10 TTB or Knee Raise20 Hand Release Pushups30 Wallballs 20/14, 14/10 B. at the 20:0010 minutes to establish a 1RM Snatch for Team Total  

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  • 1/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 25, 2016

    Friday 1/29/2016 Warm Up:Run 800M/Row 1000MSnatch warm-up Strength 4 Minutes: 2 Power Snatches every 30 seconds for 4 minutes – you choose the weight. WOD-  For Time  Level 3: 1000m Row, Followed By: 4 RFT 20 KBS, 70/50 60 Double Unders Followed by, 1000m Row   Level 2: 1000m Row, Followed By: 4 RFT 20 KBS, 55/35 60 Double […]

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  • 1/28/2016-Bring a Friend Day

    By jeff@maverickcrossfit.com | In WOD | on January 25, 2016

    Thursday 1/28/2016 Bring a Friend Day- All Classes are Free to Try! WOD: 20 Minute AMRAP Teams of 2: 5 Strict Pull-Ups 10 Box Jumps (24″/20″)(20″/16″) 15 Goblet Squats(70/55)(55/35)

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  • 1/27/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 25, 2016

    Wednesday 1/27/2016 Warm-up: 3RNFT:Run 200M5 Box JumpsFollowed by:Barbell Warm-up   Strength 14 Minutes: 1. 7 Minutes to establish 1RM Clean 2. 7 Minutes to establish 3 Rep Overhead Squat WOD-  For Time  Level 3/2:25 Calorie Row25 Box Jumps, 24/2020 Calorie Row20 Box Jumps, 24/2015 Calorie Row15 Box Jumps, 24/2010 Calorie Row10 Box Jumps, 24/20Level 1:15 Calorie Row15 Box […]

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  • 1/26/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 25, 2016

    Tuesday 1/26/2016 Maverick Brief: Thursday is Bring a friend Day Warm-up: 3RNFT:Row 100M2 Squat Cleans (At Workout Weight)4 Dips( Same style as workout )6 Pull-ups8 Ab-mat Sit-ups WOD: “Elizabeth” (0:00-12:00) Level 3:  21-15-9 Squat Cleans, 135/95 Ring Dips   Level 2:  21-15-9Squat Cleans, 95/65 or @45% of 1RM CleanBar Dips (B.A.N)   Level 1: 15-12-9Squat Cleans, 65/45Bar Dips […]

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  • 1/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 24, 2016

    Monday 1/25/2016 Warm-up: 1RNFT: 100M Row200M  Run 30 Double UndersFollowed by:10 GHDSU10 Hip Extensions10 Strict Pull ups10 Burpees   WOD: 0:00-25:00 Level 3/2:50 Box Jumps, 24/2050 Jumping Pull-Ups50 Kettlebell Swings, 35/2550 Walking Lunge Steps50 Toes to Bar50 Push Press, 45/3550 Hip Extensions50 Wallballs, 20/1450 Burpees50 Double UndersLevel 1:30 Box Jumps, 20/1630 Jumping Pull-Ups30 Kettlebell Swings, 35/2530 […]

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