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WOD ARCHIVE

  • 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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  • 8/6/2015-Workout of the Day

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

    Thursday 8/6/2015 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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  • 8/05/2015-Workout of the Day

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

    Wednesday 8/05/2015 Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep High Hang Clean  Level 1-High Hang Clean Technique Work  WOD:For TimeLevel 120 Cal Row 10 Burpee Over Rower 10 Calorie Row 20 Burpees over rowerLevel 2-30 Cal Row 15 Burpee Over Rower 15 Calorie […]

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  • 8/04/2015-Workout of the Day

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

    Tuesday 8/04/2015 Pregame- Upper Prep Warm Up: 2RNFT: 20Ft handstand walk 15 Hollow Rock + Arch Rocks 10 Box jump up/Step Downs Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day WOD:  12 Min AMRAP Level 3:500Ft Shuttle*5 Hang Power Snatch 95/65 5 Burpee Box Jump Overs 24/20 *This shuttle will consist […]

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  • 8/03/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 2, 2015

    Monday 8/03/2015 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 Deadlift- Establish Heavy for the Day WOD: For Total Reps: Level 3: 2 Minutes: 25 Calorie Row AMRAP Double Unders Rest 2 Minutes 2 Minutes: 20 […]

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  • 8/1/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 31, 2015

    Saturday 8/1/2015   Weightlifting Class 8:30-9:30 Snatch- Establish 1 rep Max Rest 10 Minutes Clean and Jerk- Establish 1 Rep Max   Group Class 9:30-10:30 WOD: Teams of Three for time: Level 3: 50Ft tire Flip 20 Tire Jump Overs 50Ft tire flip 20 Tire Jump overs 9 Legless rope climbs 125 Hang to overhead 95/65   […]

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