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WOD ARCHIVE

  • 9/12/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 11, 2016

    Monday 9/12/2016 Warm-up: 10 Minutes @ Easy Pace: 10 Goblet Squats w/Counterbalance 5 Perfect Burpees 10 Hollow Rocks 50 Single Unders + 15-20 Double Unders 5- 3 Sec Pause Squat   Strength : 20 Minute Cap: 3 Sec- Pause Back Squat 8-8-8-8 *Build over the first three sets. The third set should be near maximal, leaving one good rep in […]

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  • 9/10/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 9, 2016

    Saturday 9/10/2016- 8:30-  Weightlifting Class Make up or reattempt 1 or 2 of the Below Back squat Push Press Clean And Jerk Snatch     9:30 Group Class -Teams of 2: Workout 1:   250-meter row WHILE partner completes 60 double-unders or 120 single-unders – then switch one time and repeat. 4-minute time cap Rest 5 Minutes: […]

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  • 9/9/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 8, 2016

    Friday 9/9/2016 Warm-up: 10 Minute total time: 3 Sets @ Easy Pace: 5 Strict Press + 5  Push Press, start very light and build to moderate weight 10 Ring Rows 10 Perfect Burpees 20 Mountain Climbers   Strength : 20 Minute Cap: Push Press 1RM   WOD: On a 3 Min Clock: 18 Min cap Level 3: 10 Chest-to-Bar […]

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  • 9/8/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 7, 2016

    Thursday 9/8/2016 Warm-up: 15 Minute Total Time  5-1 Clean Deadlift 5-1 Power Clean from Hip 5-1 Clean from Hip 5-1 Press from Split 5-1 Jerk Start with the empty bar. Each round, drop one repetition from each movement and add a bit of weight.   Strength : 24 Minute Cap:  Level 3/2: Clean and Jerk 1RM Level 1: Clean […]

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  • 9/7/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 6, 2016

    Wednesday 9/7/2016 Warm-up: EMOM 9, alternating: a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke) b) 5 Pushups + 5 Medicine Ball Squats c) 5 Sumo Deadlift High pulls    Conditioning : 24 Minute Cap:  Row 3x1000m, work:rest 1:1 OR  Row 3x750m, work:rest 1:1 *Athletes may partner up I-go-you-go   WOD: 10 Rounds for time: 10 […]

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  • 9/6/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 5, 2016

    Tuesday 9/6/2016 Warm-up: 15 minute Total Time: 5-1 Snatch Deadlift 5-1 Power Snatch from Hip 5-1 Power Snatch 5-1 Snatch After each set, perform of the following: A. 5 tap swings + 3 Pullups (tap swing, not butterfly) + 1 Bar Muscle-Up B. 5 Tap swings + 3 pull-ups+ 1 chest to bar C. 8 Tap Swings […]

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  • 9/5/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 4, 2016

    Monday 9/5/2016 Warm-up: 15 minute Total Time: 4 Sets @ Easy Pace: 50 Single Unders + 10-20 Double Unders 10 Inchworms 5 Back Squats @ 30X1 Tempo Back Squat: 30X1 = 3 seconds down, no pause, accelerate up as normal, take a breath before the next rep. Emphasize posture, balance, and control. Start light and add […]

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