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WOD ARCHIVE

  • 5/12/2016-Bring a Friend Day

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

    Thursday 5/12/2016 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 “Rock Em Sock Em” On the Minute x 20: Minute 1 – 20 Abmat Sit-Ups Minute 2 – 20/15 Row Minute 3 – 50′ Walking Lunges Minute 4 – 100 Meter Prowler Push […]

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  • 5/11/2016-Workout of the Day

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

    Wednesday 05/11/2016 Warm-Up:  Row 500MRun 400MFollowed by:Coach led Barbell Warm-up  WOD 1 : Strength: A. At the 0:00Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins) B. At the 12:00Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins) *If not sure of […]

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  • 5/10/2016-Workout of the Day

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

    Tuesday 05/10/2016 Warm-Up: 3RNFT: 10/7 calorie Row 5 Ghd Sit-ups 5 Hip Extensions   WOD 1 : EMOMx15: (0-15:00) Level 3: Min 1: 18/15 Calorie Row Min 2: 15 GHDSU Min 3: 20 Hip Extensions Level 2: Min 1: 15/12 Calorie Row Min 2: 10 GHDSU Min 3: 15 Hip Extensions Level 1: Min 1: 12/9 Calorie Row Min […]

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  • 5/9/2016-Workout of the Day

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

    Monday 05/9/2016 Warm-Up:1RNFT: Row 200m 5 Squat Therapy Row 200M 10 Goblet Squats Row 200M 15 Box Jumps Strength : 5×5 Back Squats, across WOD: 3 Rounds For Time:Level 3: 20 Thrusters, 95/651 minute between rounds Level 2: 20 Thrusters, 75/551 minute between rounds Level 1: 20 Thrusters, 55/451 minute between rounds   Extra Credit: A. EMOMx10: […]

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  • 5/7/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 6, 2016

    Saturday 5/07/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and Jerk 2. Front Squat 3-rep Front Squat10-rep Back Squat   9:30 Group Class -Teams of 3 Level 3: 100 Calorie Row100 Lateral Barbell Burpees100 Power Cleans (135/95)100 Toes to Bar100 Push Jerks (135/95)100 Lateral Barbell Burpees100 Calorie Row Level 2: 100 Calorie Row100 […]

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  • 5/6/2016-Workout of the Day

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

    Friday 05/6/2016 Warm-Up:         3RNFT: 200M Run 7 KettleBell swings 4 Pull-ups WOD: “Helen” 0:00-14:00 Level 3/23 RFT:400 Meter Run21 KBS (55/35)12 Pull-Ups Level 1: 3RFT: 200M Run 15 Kettlebell Swings 9 Pull-ups * pick appropriate weight for kbs* pick appropriate scale for pullups   Strength: 18:00-32:00 Level 1: 5 Sets, Climbing in weight 3 […]

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  • 5/5/2016-Workout of the Day

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

    Thursday 5/5/2016 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 “Slingin’ Sammy” On the Minute x 20: Minute 1 – 15 Hand-Release Pushups Minute 2 – 15/12 Calorie Row Minute 3 – 15 Medball Squat Cleans (20/14) Minute 4 – 50 […]

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