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WOD ARCHIVE

  • 2/16/2015

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

    Monday 2/16/2015 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 Skill: 12 Minutes practice: Skin the cat  WOD: In front of a clock set for 12 minutes Complete: 1 minute of squat cleans 1 minute of push jerks 2 minutes of squat […]

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  • 2/14/2015

    By jeff@maverickcrossfit.com | In WOD | on February 9, 2015

    Saturday 2/14/2015 8:30- Weightlifting Class Squat 1@9- No Drop Clean and Jerk 5 x (1.1) @~ 80-85%  9:30- Team WOD Teams of 2: AMRAP 20: 30 HSPU 30 Knees To Elbows 30 Power Snatches* *Power Snatch weight increases each round. Round 1 –95/65 or 75/55 Round 2 – 115/75 or 95/65 Round 3 – 135/95or 115/75 […]

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  • 2/13/2015

    By jeff@maverickcrossfit.com | In WOD | on February 9, 2015

    Friday 2/13/2015 Pregame-Snatch Prep Warm Up: Run 1,000/Row 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- Snatch, Heavy for day Level 1- Snatch Technique work WOD: 2RFT : Level 3: 10 front squats, 205/135 10 burpee Muscle-ups Level 2: 10 front squats, 155/105 10 burpee Chest to Bars Level 1: 10 front squats 95/65 10 […]

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  • 2/12/2015

    By jeff@maverickcrossfit.com | In WOD | on February 9, 2015

    Thursday 2/12/2015 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  Double Under Development Videos- 1,2,3 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 2/11/2015

    By jeff@maverickcrossfit.com | In WOD | on February 9, 2015

    Wednesday 2/11/2015 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- Clean and Jerk Technique  WOD: 10 MIN AMRAP  Level 3: 10 Deadlifts 275/185 20 GHD sit-ups Level 2: 10 Deadlifts 225/155 20 GHD sit-ups […]

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  • 2/10/2015

    By jeff@maverickcrossfit.com | In WOD | on February 9, 2015

    Tuesday 2/10/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 10 Beat swings 5 Candle Sticks 3 Wall Walks Strength: 12 Minutes to establish Push Press 4@9 WOD: 20 MIN AMRAP Level 3: 50 Double Unders 5 Shoulder to Overhead 155/105 10 Chest To Bar Pull-ups Level 2: 25 Double Unders or 75 single unders 5 […]

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  • 2/9/2015 WOD

    By jeff@maverickcrossfit.com | In WOD | on February 8, 2015

    Monday 2/9/2015 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 Squat 4@9 WOD: 20 Minute Amrap  Teams Of 3- Level3/2/1: 200M Run  15 Thrusters 95/65, 75/45, 45/35 10 Over the Bar Burpees 200M Run Teams Of […]

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