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WOD ARCHIVE

  • 6/7/2016-Workout of the Day

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

    Tuesday 06/7/2016 Warm-Up: Power Clean Barbell Warm-up Followed by:EMOM x 8A.Row 7/5 CaloriesB. 2 Power Cleans, ascending Weight, to workout weight.  Workout 1: 0-22:00Level 3: 6 rounds of:AMRAP 2:  20/14 Calorie Row + Max reps of Power Cleans at 185/1352 minute rest between rounds.Level 2: 6 rounds of:AMRAP 2:  20/14 Calorie Row + Max reps of […]

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  • 6/6/2016-Workout of the Day

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

    Monday 06/6/2016 Warm-Up: 1 rounds not for time  of:200M  Row200M RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC Pass Throughs10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts “Barbara” 45 Minute Cap5RFT:Level 3:20 Pull ups30 Push ups40 Sit ups50 SquatsRest exactly 3:00 between […]

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  • 6/4/2016-Workout of the Day

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

    Saturday 6/4/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and JerkThis is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit […]

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  • 6/3/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 2, 2016

    Friday 06/3/2016 Warm-Up: 3RNFT:Run 100M7 Wall Balls5 Push-ups WOD 1 – For Time (0-14) Level 3: 21 Thrusters, 95/65, 400M Run18 Thrusters, 400M Run15 Thrusters,400M Run  Level 2: 21 Thrusters, 75/55, 300M Run18 Thrusters, 300M Run15 Thrusters,300M Run Level 1: 15 Thrusters, 55/45, 200M Run12 Thrusters, 200M Run9 Thrusters,200M Run Workout 2: AMRAP 6: (22:00-28:00) Level 3: 6 Power Snatches, 95/656 Kipping […]

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  • 6/2/2016-Workout of the Day

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

    Thursday 6/2/2016 Read Newsletter HERE 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 For Time: 27 – 21 – 15 – 9: Calorie Row Double Unders Directly into… 200 Meter Kettlebell Farmers Walk (70’s/53’s) Directly into… 9 – 15 – 21 […]

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  • 6/01/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 31, 2016

    Wednesday 06/01/2016 Warm-Up: Run 400MFollowed by:Coach led Barbell Warm-up  WOD 1 : Strength: A. At the 0:00Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins) B. At the 12:00Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins) *If not sure of weight, choose […]

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  • 5/31/2016-Workout of the day

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

    Tuesday 05/31/2016 Warm-Up: 3RNFT7/5 Calorie Row 5 Kettlebell Swing 3 Box Jumps Workout 1: 0-14:00(3 Rounds)Level 3: 21 Calorie Row 15 Power Cleans, 155/105 9 Box Jumps, 30/24Level 2: 21/15 Calorie Row 15 Power Cleans, 105/85 9 Box Jumps, 24/20Level 1:15/12 Calorie Row 15 Power Cleans, 75/55 9 Box Jumps, 20/16 Workout 2: 20:00-28:00EMOM x 8Level […]

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