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    MONDAY05:30 AM - 6:30AM
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    TUESDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

    WEDNESDAY05:30 AM - 6:30AM
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    4:30PM-7:30PM

    THURSDAY05:30 AM - 6:30AM
    9:00-10:00 AM
    4:30PM-7:30PM

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    9:00-10:00 AM
    4:30PM-7:30PM

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WOD ARCHIVE

  • 8/14/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 11, 2015

    Friday 8/14/2015 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: For Time Level 3: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 185/135 2-4-6-8-10-12-14-16-18-20 Pull-ups Level 2:  10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 135/85 2-4-6-8-10-12-14-16-18-20 Pull-ups Level 1: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead 65/45 1-2-3-4-5-6-7-8-9-10 […]

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  • 8/13/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 11, 2015

    Thursday 8/13/2015 Mobility for Athletes– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   9:00AM & 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 […]

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  • 8/12/2015-Workout Of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 11, 2015

    Wednesday 8/12/2015 Pregame- Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep High Hang Snatch Level 1-High Hang Snatch Technique Work  WOD:15 Minute AMRAPLevel 1200M Row10 Thrusters 55/455 Burpee Pull-up or Jumping Pull-upLevel 2-300M Row15 thrusters 75/555 Burpee Chest to BarsLevel 3-300M Row15 thrusters 95/655 Muscle ups […]

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  • 8/11/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 10, 2015

    Tuesday 8/11/2015 Pregame- Upper Prep Warm Up: 2RNFT: 250M Row 25Ft handstand walk 5 Burpee Pull-ups Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day WOD:  5 RFT Level 3:2 Rope Climbs 10 Hand release Push-ups 15 GHD Sit-ups Rest 1 MinuteLevel 2:1 Rope Climb + 2 Pulls from floor 10  Push-ups […]

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  • 8/10/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 9, 2015

    Monday 8/10/2015 Pregame- Lower Prep Warm Up: 10 KB Goblet Squats 10 Walking lunges (Per leg) 10 Single Leg Deadlifts (Per Leg) 10 Kb Goblet Squats Strength: 14 Minutes 10 Rep Squat- Establish Heavy for the Day WOD:  Level 3: 5RFT 75 Single unders 15 Medicine ball clean to Wall Ball 20/14, 10/9ft Level 2:5RFT 75 Single […]

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  • 8/8/2015-Workout of the Day

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

    Saturday 8/8/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9-  Group Class 9:30-10:30 WOD: 4- 5 Minute Amraps- 1 Minute Transition  Teams of 3 Complete: 5 Minute Amrap: Max Distance Yoke Carry (Switch every 25 Meters) Level 3- 180# Added weight Level 2- 90# Added Weight Level 1- No added weight Rest […]

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  • 8/7/2015-Workout of the Day

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

    Friday 8/07/2015 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: 4 Rounds for Time Level 3: 50 Double Unders 25 Hip extensions 50 Ft Handstand Walk 25 Ab-Mat Sit-ups Level 2: 30 Double Unders or 100 Single Unders 25 Hip extensions 50 Second […]

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