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WOD ARCHIVE

  • 8/12/2016-Workout of the Day

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

    Friday 08/12/2016 Warm-up: 3 Sets: 5 Minute Cap :15 Mountain Climbers :15 Jump Lunges :15 Pushups :15 Star Jumps :30 Rest  Followed By  2 Sets: 5 Minute Cap 10 Kettlebell Press, light-to-moderate 10 Goblet Walking Lunges 10 V-Ups or Tuck-Ups Strength: 15 Minutes Push Press 5 sets  of 2 reps @ 90% of 5RM Notes If […]

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  • 8/11/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 10, 2016

    Thursday 08/11/2016 Warm-up:  2 Sets: 10 One Arm Kettlebell Swings, left arm, light 15 Hollow Rocks 10 One Arm Kettlebell Swings, right arm, light 5 Pushups w/Slow Eccentric  Followed By 5-1 Muscle Clean from below knee 5-1 Power Clean w/Pause below knee 5-1 Clean w/Pause below knee   Strength: 15 Minutes Clean + Front Squat + Clean, […]

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  • 8/10/2016-Workout of the Day

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

    Wednesday 08/10/2016 Warm-up: 5 Minute Cap: 2 Sets: Walking Heel-to-Butt Stretch 50′ Crawl 50′ 10 Tap Swings on Pullup Bar Inchworm 50′ Walking Knee-to-Chest Stretch 50′ Followed By: 10 Minute Cap 5-1 Snatch Grip Behind-The-Neck Press 5-1 Drop Snatch 5-1 Snatch Balance Start with a very light weight for 5 reps. Each set, add a little bit of […]

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  • 8/9/2016-Workout of the Day

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

    Tuesday 08/9/2016 Warm-up: 12 Minute Cap: 3 Sets: 10 Counterbalance Goblet Squats 100′ High Knees 100′ Buttkickers 10 Romanian Deadlifts, empty bar, focus on stretch Jog 200m/100M   Strength: 15 Minutes Back Squat 5 Sets of  2 Reps @ 90% of 5RM *If you did not test your 5RM last week, do that instead, with no […]

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  • 8/8/2016-Workout of the Day

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

    Monday 08/8/2016 Warm-up: 15 Minute Cap: 5-1 Clean Deadlift 5-1 Power Clean from Hip 5-1 Power Clean 5-1 Push Press 5-1 Power Jerk After Each Set, Run 100M *Final Set should be at workout Weight *Each round increase pace on 100M, last round should be a sprint.   Barbell Conditioning: “Grace” TIMECAP: 5:00 For Time: 30 Clean & Jerks: […]

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  • 8/6/2016-Workout of the Day

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

    Saturday 8/6/2016- 8:30-  Weightlifting Class A.Clean Pull + Clean + Jerk build to max, then 3 sets of 2 Reps @ 90% B.Barbell Row 4 x10- AHAP 9:30 Group Class –  Teams of 2 (1 athlete works at a time) 5RFT: 4 Legless Rope Climbs/Rope Climbs/ Rope climb Subs x 2 30 Deadlifts 185/125, 135/85, 95/55 30 […]

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  • 8/5/2016-Workout of the Day

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

    Friday 08/5/2016 Warm-up:  EMOM 9, alternating: a) 10 Thrusters, light b) 8 Tap Swings on Pullup Bar c) 30 Single Unders + 10-15 Double Unders   WOD-  4 Rounds: For Total Thruster Reps: Level 3:On a 2 minute clock: 30 Double Unders 10 Pullups Max Thrusters in remaining time, 115#/75# Rest 2 minutes between Rounds*    Level 2: On […]

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