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WOD ARCHIVE

  • 1/09/2015

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

    Friday 1/09/2015 Pre-Game: Snatch Prep Warm Up: Row 1000/Run 800 Snatch Prep Strength: 12 Minutes to establish Heaviest possible in complex: Level 1- Snatch Technique Level 2/3- 1 Snatch 1 Hang Snatch 1 Overhead Squat WOD: 5 Rounds for Time: Level 1: 10 Knee Raises 10 KB Swings 45/25 10 Box Jumps 20/16 Level 2: 10 Toes to […]

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  • 1/08/2015

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

    Thursday 1/08/2015 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  Jerk Clinic WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 1/07/2015

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

    Wednesday 1/07/2015 Pre-Game: Upper body prep Lower body Prep Warm Up: Row 1000 3RNFT of: 20 Second Handstand Hold 8 Air Squats 5 Candle Sticks 3/2 Muscle ups Strength: 12 Minutes to establish Level 1- Clean and Jerk Technique Work Level 2/3- 1 RM Clean and Jerk WOD: 15 Minute Cap Level 1: 200 Single Unders 50 […]

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  • 1/06/2015

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

    Tuesday 1/06/2015 Pre-Game: Snatch Prep Warm Up: Run 400/Row 500M: 3RNFT of: Run 200M 3 Pull-overs or Strict Pull-ups 3 Wall Walks 10-20 Second L-sit Hold Strength: 12 Minutes to establish Level 1- 3RM Deadlift Level 2/3- 3 RM Power Snatch WOD: 3 Rounds for time of: 10 Power Snatch (95/65) (75/55) (55/35) 200 Meter Shuttle Sprint […]

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  • 1/05/2015 WOD

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

    Monday 1/05/2015 Pre-Game: Squat prep- DEMO Warm Up: Movement Play: 15 Minutes Locomotion Routine: *For Handstand Walk Sub Walk-outs – * For Bridge walk- Work on Bridge Position- Positional Breakdown Scale Option WOD:   For time: Level 1- 4 Rounds 10 Pull-ups or Proper Sub 5 Back squats 135/95 Run 400 Meters Level 2- 4 Rounds 10 Pull-ups […]

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  • 1/3/2015

    By jeff@maverickcrossfit.com | In WOD | on January 2, 2015

    Check out the new newsletter here    Saturday 1/03/2015 Weightlifting: Back Squat 2@9 (No Drops) Clean and Jerk 5 x (1.1) @~ 80-85%  2@8 (repeats)  WOD: Teams of Two (One works at a time) For time: 2 Rounds 115/75-lb. deadlifts, 50 reps (25 Per) 50 walking lunges (25 Per) 115-lb. back squats, 40 reps (20 per) […]

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  • 01/02/2015 WOD

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

    Friday 01/02/2015 Pre-Game: Snatch Prep-Demo Warm Up: Row 1000/Run 800 Snatch Prep Strength: (20 Minutes) Level 1-Snatch Technique Work Level 2- Snatch + High Hang Snatch+Overhead Squat x5 @~ 70-75%  Level 3-  Snatch + High Hang Snatch+Overhead Squat @8(Repeat)  WOD:   12 RFT: With a Partner- Alternating Rounds 5-Deadlifts 275/185, 205/135, 135/95 10- Bar Facing Burpees  20/15 Calorie Rounds *No […]

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