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WOD ARCHIVE

  • 2/27/2015

    By jeff@maverickcrossfit.com | In WOD | on February 26, 2015

    Friday 2/27/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: Run 200M 8 Back Extensions 3 Toes To to Bar 3 Hang Power snatch w/barbell Workout Prep: Clean and Jerk Prep + 10 Minutes:  A.Work up to 80–85% of 1Rm Clean and Jerk B.Set-up Bar & Perform 3 Deadlifts 5 second break 2 Snatches x3 Rounds. […]

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  • 2/26/2015

    By jeff@maverickcrossfit.com | In WOD | on February 24, 2015

    Thursday 2/26/2015 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  Pull-Over Practice: Videos- 1,2,3,4,5 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 2/25/2015

    By jeff@maverickcrossfit.com | In WOD | on February 23, 2015

    Wednesday 2/25/2015 Pregame- Upper body prep Lower body Prep  Warm Up: ROW 1,000/Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 1 Power clean+ 1 Full Clean + 2 Jerks Level 1- Power clean and Jerk technique WOD: 3 rounds NOT for time*  Level 3: 30 calorie row 24 Double Unders 12 Box Step-ups […]

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  • 2/24/2015

    By jeff@maverickcrossfit.com | In WOD | on February 23, 2015

    Tuesday 2/24/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 1 Wall Walk + 3 Strict HSPU or 1 Wall Walk + 20 Second static hold 3- Front Lever Tuck 10- Roll to Candle stick Strength: 12 Minute to Establish: Push Press 6@9 WOD: 3RFT:  Level 3 21-Box Jumps 24/20 15 Pull-ups* 9 Parallette HSPU Level 2: 21-Box […]

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  • 2/23/2015

    By jeff@maverickcrossfit.com | In WOD | on February 22, 2015

    Monday 2/23/2015 Pregame- Squat Prep Warm Up:  Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position-Raise feet as needed Strength: 12 Minutes to establish: 2 Count Pause Squat 6@9 WOD: 6 Rounds for reps- Compare “The Ghost” 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 […]

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  • 2/21/2015

    By jeff@maverickcrossfit.com | In WOD | on February 16, 2015

    Saturday 2/21/2015 8:30- Weightlifting Class Squat 1@9- No Drop Snatch 5 x (1.1) @~ 80-85%  9:30- Team WOD  Teams of 2 complete AMRAP 20 of: “TEAM OPEN TEST” Via Ben Bergeron  100 WB 100 DU 80 Box Jumps, 24/20 80 TTB 60 C2B 60 Burpees 40 Cleans, 145/100, 115/80, 75/55 40 Jerks 145/100, 115/80, 75/55 […]

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  • 2/20/2015

    By jeff@maverickcrossfit.com | In WOD | on February 16, 2015

    Friday 2/20/2015 Pregame- Upper body prep Lower body Prep Warm Up: Run 1,000/Row 800M Clean and Jerk Prep Strength: 12 Minutes to establish heavy for day: Level 3/2-Clean and Jerk, Heavy for day Level 1-Clean and Jerk Technique work WOD: *BenchMark* –Compare “Jackie” For time: Level 3: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Level 2: […]

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