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WOD ARCHIVE

  • 7/11/2015-Workout of the Day

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

    Saturday 7/11/2015   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 two-5RFT For time: Level 3: 60 Calorie Row30 Handstand Push Ups15 Stone to Shoulder 142/115 Level 2: 60 Calorie Row30 Handstand Push Ups15 Stone to Shoulder 95/65 Level 1: 40 Calorie Row20 Push Ups10 Stone […]

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  • 7/10/2015-Workout of the Day

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

    Friday 7/10/2015 Pregame-Upper Prep/Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell 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: 8 Toes to Bar  12 Wall Balls 20/14 16 Box Jump Overs 24/20 Level 2: 5 Toes to Bar  […]

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  • 7/9/2015-Workout of the Day

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

    Thursday 7/9/2015 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 Make […]

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  • 7/08/2015-Workout of the Day

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

    Wednesday 7/08/2015 Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Snatch  Level 1-Snatch Technique WOD:  5 Rounds :30 Seconds on:90 Seconds OffMax Reps Cluster Level 3: 115/75Level 2:95/55Level 1:55/45 Unloaded: :30 Seconds on:90 Seconds OffMax Reps DB Thruster Extra Credit:  4 Sets of: 3 Legless Rope Climb10 […]

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  • 7/7/2015- Workout of the Day

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

    Tuesday 7/7/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M10-Push-ups7-Pull-ups5 Roll to Candlestick Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD:  For Time: Level 3: 150 Double Unders15 Hang Power Cleans 205/135 Level 2:100 Double Unders or attempts or 300 Singles15 Hang Power Cleans 155/105 Level 1:300 Singles15 Hang Power Cleans 95/65*  […]

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  • 7/6/2015-Workout of the day

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

    Monday 7/06/2015 Pregame-Lower Prep Warm Up: * This is not for time or weight, but to prep body for Deadlifts Row 1000 Meters 10 Goblet Squats 10(Per) High box Step-ups 10 (Per leg) Stiff Leg Kettlebell Deadlift 10 Goblet Squats 30 Seconds per Couch Stretch Strength: 14 Minutes Deadlift 3 Rep- Heavy for Day WOD: 3RFT Level 3: 12 Sumo […]

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  • 7/04/2015-Workout of the Day

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

    Saturday 7/04/2015   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: Hidalgo For time: Level 3: Run 2 miles Rest 2 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24/20″ box 20 Walking lunge steps with 45/25lb plate held overhead 20 Box […]

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