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    4:30PM-7:30PM

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    4:30PM-7:30PM

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    4:30PM-7:30PM

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    4:30PM-7:30PM

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WOD ARCHIVE

  • 6/15/2015-Workout of the Day

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

    Monday 6/15/2015 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: 50 Double Unders30’ Handstand Walk10 Front Squats 155/105 Level 2:50 Double Unders or 100 Single Unders30’ Handstand Walk or :30 Second Handstand Hold10 Front Squats 115/75 Level 1:100 Single Unders30’ Bear […]

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  • 6/13/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 12, 2015

    Saturday 6/13/2015   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 2 complete: Team Ledesma 30 Minute AMRAP: Level 3:  5 Paralette HSPU 10 Toes through Rings 15 Med Ball Cleans 20/14 * While Partner rows 500M, once completed, partners switch.  Level 2 5 […]

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  • 6/12/2015- Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 11, 2015

    Friday 6/12/2015 Pregame-Upper Prep & Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk 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 3:12 Box Jumps9 Hang Power cleans 155/1056 Shoulder to OverheadLevel 2:12 Box Jumps9 Hang Power cleans 115/756 Shoulder to OverheadLevel 1:10 Box […]

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  • 6/11/2015

    By jeff@maverickcrossfit.com | In WOD | on June 10, 2015

      Thursday 6/11/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   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 […]

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  • 6/10/2015-Workout of the Day

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

    Wednesday 6/10/2015 Order Shirts Here. Pregame-Snatch Prep  Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Snatch from the Hang Level 1-Snatch Technique WOD:  4 Intervals for total time Level 330 Air Squats10 Burpees3 rope ClimbsRest 2 MinutesLevel 230 Air Squats10 Burpees2 rope ClimbsRest 2 MinutesLevel 1:24 Air Squats6 […]

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  • 6/9/2015-Workout of the Day

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

    Tuesday 6/09/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M20′ Handstand walk/8 Shoulder taps/20′ Inch Worm 6 Box Jumps 12 V-ups or Tuck Ups  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: 3RFTLevel 3:25 AB-MAT SIT-UPS20 CALORIE ROW15 KETTLEBELL SWINGS 70/55 Level 2:25 AB-MAT SIT-UPS20 CALORIE ROW15 KETTLEBELL SWINGS 55/35Level 1:15 Ab-mat sit-ups12 Calorie Row9 […]

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  • 6/08/2015-Workout Of The Day

    By jeff@maverickcrossfit.com | In WOD | on June 6, 2015

    Monday 6/08/2015 Pregame- Deadlift Prep Warm Up: 2RNFT:Row 250M:30 Handstand Hold5 Slam Balls10 Hollow/Arch Rocks  Strength: 14 Minutes Deadlift 5 Rep- Heavy for Day WOD: For time Level 3: 15 Muscle ups5 Squat Cleans 245/155 Level 2:15 Burpee Pull-ups5 Squat Cleans 185/115 or 80% of 1RM Level 1:15 Burpee Jumping Pull-ups5 Squat cleans or Front Squats 95/65 Unloaded: […]

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