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WOD ARCHIVE

  • 5/22/2015

    By jeff@maverickcrossfit.com | In WOD | on May 21, 2015

    Friday 5/22/2015 Pregame-  Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: “Randy” Compare to 8/04/2014 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and […]

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  • 5/21/2015

    By jeff@maverickcrossfit.com | In WOD | on May 20, 2015

      Thursday 5/21/2015 Yoga– 9:00 Am 4:30 PM  Skill and make up– 4:30/5:30/6:30 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 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 Skill: 20 Minutes  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up […]

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  • 5/20/2015

    By jeff@maverickcrossfit.com | In WOD | on May 19, 2015

    Wednesday 5/20/2015 Pregame- Lower Prep Warm Up: Row 1,000 Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean From Hang Level 1-Clean Technique WOD: 4RFT LEVEL 3- 15 SDLHP 75/5515 GHD SIT-UPS300M RUNLEVEL 2- 15 SDLHP 65/4515 WEIGHTED SIT-UPS300M RUNLEVEL 1- 15 SDLHP with Kettlebell 35/2515  SIT-UPS300M RUN Unloaded- 15 SDLHP with Kettlebell 35/2515  Weighted Sit-ups/sit-ups300M RUN Extra […]

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  • 5/19/2015

    By jeff@maverickcrossfit.com | In WOD | on May 18, 2015

    Tuesday 5/19/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M10 Push-ups 10 Hollow/Arch Rocks10 Pistols 5/5 or Box Step-Ups  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: 10-8-6-4-2  Level 3: Muscle Up Push Press 135/95 Level 2: Burpee Chest to Bar Push Press 115/75 Level 1: Burpee Jumping Pull-up Push Press 75/55 Extra Credit: 3 […]

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  • 5/18/2015

    By jeff@maverickcrossfit.com | In WOD | on May 17, 2015

    Monday 5/18/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 14 Minutes Back Squat 5 Rep- Heavy for Day WOD: 10 Min Amrap Level 3:200M Run 20 Med ball cleans 20/14 20 Ft Handstand Walk  Level 2:200M Run 20 Med ball cleans 20/14 20 sec Handstand Hold  Level 1:200M Run 20 Med ball cleans […]

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  • 5/16/2015

    By jeff@maverickcrossfit.com | In WOD | on May 15, 2015

    Saturday 5/16/2015   Weightlifting Class 8:30-9:30 Snatch* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: * Teams of 3 complete:  90 Snatches 75/55, 55/35 15 Rope Climbs 60 Thrusters 115/75, 65/45

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  • 5/15/2015

    By jeff@maverickcrossfit.com | In WOD | on May 14, 2015

    Friday 5/15/2015 Pregame- Upper Prep / Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for day Level 1- Clean and Jerk Technique  WOD: 8 Min AMRAP Level 3:1 Ground to Overhead 225/1455 Burpee Box Jump Overs 24/2010 Pull-ups Level 2: 1 Ground to Overhead 155/105 5 Burpee Box […]

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