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WOD ARCHIVE

  • 1/23/2015-Workout of the Day

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

    Saturday 1/23/2016 Weightlifting Class 8:30-9:30-  Squat A. 8 rep Back Squat, heavy B. 6 rep Back Squat, heavy C. 4 rep Back Squat, heavy Group Class 9:30-10:30 Level 3/2 Teams of 3 complete the following for time: 200 Front Squats, 135/95, 95/65 200 Kipping HSPU or HR Push-ups 200 Box Jump Overs, 24/20, 20/16 200 […]

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  • 1/22/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 21, 2016

    Friday 1/22/2016 Warm Up:Run 800M/Row 1000MSnatch warm-up Strength: 15 Minutes- Heavy for Day 1 Snatch + 1 Overhead squat with 3 second Pause in Bottom of squat.  WOD-  9 Minute AMRAP Level 33-6-9-12… Clean and Jerk, 135/95 TTB Level 23-6-9-12… Clean and Jerk, 95/65 TTB or Knee Raise Level 13-6-9-12… Clean and Jerk, 65/45 Knee Raise          

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  • 1/21/2016-Workout of the Day

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

    Thursday 1/21/2016 Skill and make up–   9:00AM & 4:30/5:30/6:30 PM 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 Workout […]

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  • 1/20/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 19, 2016

    Wednesday 1/20/2016 Warm Up:Run 800M/Row 1000MClean and Jerk warm-up Strength:  Clean and Jerk EMOM x 10: 1 Power Clean + Push Jerk Followed by 1 Squat Clean + 1 Split Jerk, climbing   WOD-  For weight: Level 3/2:5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbingLevel 1:5 […]

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  • 1/19/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 18, 2016

    Tuesday 1/19/2015 Warm-up:1 RNFT  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 Reps  A. AMRAP 5:18/15 Cal Row6 Squat Cleans, 155/105 5 min rest B. […]

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  • 1/18/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 13, 2016

    Monday 1/18/2016 Warm-up: 1RNFT: Run/Row 800/1000 Snatch Prep   Strength: Snatch -15 Minutes. 3×1 at 90%2×2 at 80-85%, does not need to be TnG*If you know Percentages, do not exceed those that are listed. **If you don’t Know percentages, work up to a heavy weight for 3 singles, Drop 10 Percent and hit 2×2. WOD: “Amanda”Level 3:9-7-5Muscle upsSquat Snatch, 135/95Level […]

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  • 1/16/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 13, 2016

    Saturday 1/16/2016 Weightlifting Class 8:30-9:30- “The Other Total” 1RM Clean 1RM Bench Press 1RM OHS Group Class 9:30-10:30 1. 5 RFT: 30 KBS, 70/55, 55/35, 35/25 30 Push ups (LVL2-20, LVL1 -15) Followed by: 800M Run (LVL 1- 400M) Rest 10 minutes 2. 800M Run (LVL 1- 400M) Followed By: 3RFT: 50′ Front Rack Walking Lunge, 165/115, 115/75, […]

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