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WOD ARCHIVE

  • 5/09/2015

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

    Saturday 5/09/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 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 3 complete:  0-15:00 Minutes 30 Calorie Row 20 Hand Stand Push-ups or Hand Release Push-ups 10 KB Snatches 70/55 (5 each arm)  or 10 KB Swings Each Member competes one and only […]

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  • 5/08/2015

    By jeff@maverickcrossfit.com | In WOD | on May 7, 2015

    Friday 5/08/2015 Pregame–Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: 10-9-8-7-6-5-4-3-2-1 Level 3: KB Swings 70/55 * Between Every Round Complete 100M shuttle sprint (25mx4) Increments.  Level 2: KB Swings 55/35 * Between Every Round Complete 100M shuttle sprint (25mx4) […]

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  • 5/07/2015

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

      Thursday 5/07/2015 Yoga– 9/4:30/5:30  Skill and make up– 4:30/5:30/6:30 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 From Monday-Wednesday

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  • 5/06/2015

    By jeff@maverickcrossfit.com | In WOD | on May 5, 2015

    Wednesday 5/06/2015 Pregame- Lower Prep  Warm Up: Row 1,000 Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 rep Clean from High Hang Level 1-Clean Technique  WOD:  15 Min AMRAP  Level 3:50 Double Unders30 Ab Mat Sit-ups10 Curtis P’s 75/55 Level 2: 50 Double Unders or 100 Singles30 Ab Mat Sit-ups10 Curtis P’s 65/45 Level 1: 100 Singles30 Ab […]

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  • 5/05/2015

    By jeff@maverickcrossfit.com | In WOD | on May 4, 2015

    Tuesday 5/05/2015 Pregame- Upper Body Prep  Warm Up: 3RNFT of:Run 200M5 HSPU10 Hollow Rocks5 Broad Jumps  Strength: 12 Minutes: Push Press 10RM WOD: 20 min EMOM Every Minute on the minute preform 1 spilt Jerk from the rack.  Extra Credit: 10 MinutesTripod x 5BridgeHold :30Situp to pancake x 10

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  • 5/04/2015

    By jeff@maverickcrossfit.com | In WOD | on May 3, 2015

    Monday 5/04/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 12 Minutes Establish 10RM Back Squat. WOD:  3RFT Level 3: Run 400M 21 Burpees 7 Front Squats 185/125 Level 2: Run 400M 21 Burpees 7 Front Squats 135/95 Level 1: Run 400M * 21 Burpees  7 Front Squats 75/55 *Scale run to maintain intensity Unloaded: Run […]

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  • 5/2/2015

    By jeff@maverickcrossfit.com | In WOD | on May 1, 2015

    Saturday 5/02/2015  7:00-8:30 Am- WholeLife Challenge Kick-off! 9 AM-5:00 PM – Weightlifting Clinic      

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