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WOD ARCHIVE

  • 5/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 23, 2016

    Tuesday 05/24/2016 Warm-Up:Row 500M:Followed by:2RNFT::20 Second Downward Dog:20 SecUpward Dog5 Inchworms5 Up and over the fence5 Single Leg touches Workout 1: 0-14:00Level 3:21-15-9 Dead Lifts, 225/155400m run after each set.Level 2:21-15-9 Dead Lifts, 185/125400m run after each set.Level 1:21-15-9 Dead Lifts, 135/95200m run after each set.Workout 2: 20:00-35:00Not For TIme:Level 3:3 RFT:30 Calorie Row30 GHDSU30 Hip ExtensionsLevel 2:3 RFT:20 Calorie […]

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  • 5/23/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 22, 2016

    Monday 05/23/2016 Warm-Up:3RNFT: Row 10 calories 5 Burpees 10 Wall Balls 5 Pull-ups Strength : 5×3 Back Squats, across *Heavier than last week 3 Rounds For time: 25 Minute Cap…Level 3/2:30 Burpees30 Pull-Ups30 Thrusters, 75/55Level 1:15 Burpees15 Jumping Pull-ups 15 Thrusters, 55/45 Extra Credit: A. EMOMx10: 1 Squat Snatch B. Snatch Accessory Work8×2 Snatch Pulls from blocks above the knee  

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  • 5/21/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 20, 2016

    Saturday 5/21/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and JerkThis is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit […]

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  • 5/20/2016-Workout of the Day

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

    Friday 05/20/2016 Warm-Up: 1 rounds not for time  of:30-60 second Row30-60 second RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC Pass Throughs10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts WOD- For time 0-15:00Level 3: 100-80-60-40-20 DU 10-8-6-4-2 OHS, 135/95 5-4-3-2-1 […]

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  • 5/19/2016-Workout of the Day

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

    Thursday 5/19/2016 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 3 Rounds: Station 1 – 75 Double Unders Station 2 – 500 Meter Row Station 3 – 400 Meter Run Stations rotate every 3:00.  Any time remaining after completion of the […]

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  • 5/18/2016-Workout of the Day

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

    Wednesday 05/18/2016 Warm-Up: Run 400MFollowed by:Coach led Barbell Warm-up  WOD 1 : Strength: A. At the 0:00Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins) B. At the 12:00Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins) *If not sure of weight, choose […]

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  • 5/17/2016-Workout of the Day

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

    Tuesday 05/17/2016 Warm-Up: 3RNFT:20 Double Unders/SinglesRow 10 Calories5 Goblet Squats3 Burpees  Workout 1: 0-22:00Level 3:5 Rounds:500m Row15 Burpees10 Front Squats (155/105)Level 2:5 Rounds:500m Row15 Burpees10 Front Squats (115/75)Level 1:5 Rounds:300m Row10 Burpees7 Front Squats (75/55)Workout 2: 27:00-39:00For Time:Level 3:100-80-60-40-20 Double unders25-20-15-10-5 GHDSULevel 2:80-60-40-20-10 Double unders20-15-10-5-5 GHDSULevel 1:100-80-60-40-20 Single unders25-20-15-10-5 Ab Mat Sit-ups

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