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WOD ARCHIVE

  • 7/8/2016-Workout of the Day

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

    Friday 07/7/2016 Warm-Up: @ Easy Pace: Jog 200m 15 RDLs, empty bar 15 Front Squats, empty bar Jog 200m 15 Power Cleans, 95#/65#, 75/55,55/45 Jog 200m 10 Cleans, 115#/75#,95/65,75/55 *Treat every rep of cleans during this warm-up as a perfect single. You should not be rushing to get through the reps, but instead aiming to execute […]

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  • 7/7/2016-Workout of the Day

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

    Thursday 07/7/2016 Warm-Up: 3 Sets: :15 Jumping Jacks :15 Stationary Buttkickers :15 Jump Squats :15 Stationary High Knees Followed By: 5 Sets @ Easy Pace: 5 Push Press @ X131 Tempo 5 Front Squats 5 Strict Pullups 5 Hollow Rocks *Push Press: X131 = Accelerate up as normal, pause at top for one second, three second […]

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  • 7/6/2016-Workout of the Day

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

    Wednesday 07/6/2016 Warm-Up: EMOM 12, alternating: a) 30 Single Unders + 5-10 Double Unders b) 5 Perfect Burpees c) 3 Power Snatch + 3 Overhead Squat + 3 Drop Snatch Strength: 20 Minutes: 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats- 1,1,1 3×1  *Each set of “1” is 2 of each lift. Build over […]

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  • 7/5/2016-Workout of the Day

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

    Tuesday 07/5/2016 Warm-Up: 5 Sets @ Easy Pace: 10 Steps Forward Crawl 10 Steps Backward Crawl 5 Back Squats @ 50X1 Tempo *50X1 = Five seconds down, no pause, normal speed up, one second before next rep.    Strength: 20 Minutes Back Squat 10-10-10-10, add 5-10lbs to each of your sets from last week First set = […]

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  • 7/4/2016-July 4th Workout

    By jeff@maverickcrossfit.com | In WOD | on July 3, 2016

    Monday 7/4/2016- 10:00 Group Class – For Time: Teams of Two “7/4/1776” *One person works at a time on the Cleans, and Jump Rope 7 Rounds of: 4 Power Cleans (225/155)* or 70% of 1RM* Per person or Heavy KB Swings for BootCamp 17 Synchronized Push-ups then immediately after the 7 rounds do, 76 Partner Wall Balls  […]

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  • 7/2/2016-Pulse 49 Benefit Workout

    By jeff@maverickcrossfit.com | In WOD | on July 1, 2016

    Saturday 7/2/2016-   9:30 Group Class – For Time:6RFT:Teams of 212 Synchronized Burpees 16 KB Swings 49 Wall Balls 400M RunExtra Work: 16 Minutes Volume Accumulation: 10 Handstand Shrugs Passive Hang to 5 Second Active Hang to 5 Second Retracted Hang-Demo Accumulate 30 seconds in L-Sit    

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  • 7/1/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 30, 2016

    Friday 07/1/2016 Warm-Up: 3 Sets @ Easy Pace: 14 Walking Lunges 12 Superman Extensions w/Pause 10 Sit-Ups 8 Pushups followed by: 3 Sets @ Easy Pace: 5 Back Squats @ 50X1 Tempo *Back Squat: 50X1 = Five seconds down, no pause, normal speed up, one second before next rep. Ascending Weight,  Strength: Back Squat 10-10-10-10* Build over the […]

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