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WOD ARCHIVE

  • 4/13/2016-Workout of the Day

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

    Wednesday 04/12/2016 Warm-up: Row 500M:Followed by:2RNFT::20 Second Downward Dog:20 Sec Upward Dog5 Inchworms5 Up and over the fence5 Single Leg touches Strength: 15 Minutes 5×5 DeadLifts   WOD: For Time: Teams of two: You go/ I Go Level 3:4 RFT:40 Calorie Row Switch 20 Calorie RowSwitch 2 minute rest Level 2:4 RFT:40 Calorie Row Switch 20 Calorie RowSwitch 2 Minute Rest Level 1-4 […]

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  • 4/12/2016-Workout of the Day

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

    Tuesday 04/12/2016 Warm-up: 3RNFT:Run 200M7 Burpees Skill: 10 Mintes: Level 3: Handstand Walk PracticeLevel 2: Handstand Walk Progressions Level 1:HSPU Development and Practice (Kicking Up to wall, Pike practice, Etc.)   WOD: For Time: LEVEL 3:21 HSPU21 Ring Dips21 Pushups21 Calorie Row15 HSPU15 Ring Dips15 Pushups21 Calorie Row9 HSPU9 Ring Dips9 Pushups21 Calorie Row LEVEL 2:21 HSPU21 Bar Dips21 […]

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  • 4/11/2016-Workout of the Day

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

    Monday 04/11/2016 Warm-up: Run 800m/Row 1000M Barbell Warm-up Strength:EMOMx9:  2 Snatches at 75% WOD: For Time: LEVEL 3:30 Box Jumps, 24/2030 CTB PU30 KBS, 70/5530 Front Squats, 115/8030 TTB30 Push Press, 115/8030 Deadlifts, 115/8030 Wall Balls, 20/1430 Burpees30 Double UndersLEVEL 2:30 Box Jumps, 24/2030  PU30 KBS, 55/3530 Front Squats, 95/6530 TTB30 Push Press, 95/6530 Deadlifts, 95/6530 Wall […]

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  • 4/9/2016-Workout of the Day

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

    Saturday 4/9/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and Jerk 2. Squat20 RM Back Squat 9:30 Group Class Level 3: Teams of 3 complete (1 athlete works at a time):1800M Run ( 200M Per)150 Cal Row100 Box Jumps 24/20 75 CJ, 135/95 15 Rope Climbs Level 2: Teams of 3 complete (1 athlete works at a time):1800M Run ( […]

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  • 4/8/2016-Workout of the Day

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

    Friday 04/8/2016 Warm-up: 3RNFT:5 WallBalls5 KB Sumo Deadlifts Followed by:Barbell Warm-up Strength: EMOMx10: 1 Snatch at 75% WOD: AMRAP 10: Level 3:9 Sumo Deadlift High Pulls (95/65)12 Wallballs (20/14):30 rest between roundsLevel 2:9 Sumo Deadlift High Pulls (75/55)12 Wallballs (20/14):30 rest between roundsLevel 1:9  KB Sumo Deadlift High Pulls (45/35)12 Wallballs (14/10):30 rest between rounds

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  • 4/7/2016-Workout of the Day

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

    Thursday 4/7/2016 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 “Goat Day” On the Minute for 20: Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead […]

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  • 4/6/2016-Workout of the Day

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

    Wednesday 04/6/2016 Warm-up: 3RNFT:1 Overhead Squat 2 Burpees3 Box Jumps4 GHD5 Calorie Row Strength: 14 Minutes: Work up to:Heavy set of 2 OHS with 5 sec pause in bottom WOD: For Time: Level 3:50 Calorie Row50 Box Jumps, 30/2450 GHDSU50 Burpees Level 2: 50 Calorie Row50 Box Jumps, 24/2030 GHDSU or 50 Weighted Sit-ups50 Burpees Level 1- 30 Calorie […]

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