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WOD ARCHIVE

  • 3/7/2015

    By jeff@maverickcrossfit.com | In WOD | on March 6, 2015

    Saturday 3/7/2015 Viera address: 5565 Schenck Ave, Suite 5 Viera, FL 32955 Phone: 321-749-1654 ( Ask for RF2) 8:00- Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, […]

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  • 3/06/2015

    By jeff@maverickcrossfit.com | In WOD | on March 5, 2015

    Friday 3/06/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy pace run 8 Reps Squat Therapy Workout Prep: 3RNFT: 4 OHS (Work on bringing the Hands in tighter each round) 1 Beat Swing + 1 Chest to Bar   WOD:  “15.2” Level 3: Every 3 minutes for as long as possible […]

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  • 3/05/2015

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

    Thursday 3/05/2015 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  Backward Roll Practice Videos- 1,2, WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/4/2015

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

    Wednesday 3/4/2015 Pregame- Snatch Prep   Warm Up: Row 1,000/Run 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 1 Power Snatch+ 1 Full Snatch + 2 Overhead Squats Level 1- Snatch Technique  WOD: 3 rounds NOT for time*   Level 3: Run 400M 24 Double Unders 12 Box Step-ups 24/20 6 Burpees 5 Wall Balls 4 Power Cleans 135/95 […]

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  • 3/3/2015

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

    Tuesday 3/3/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 5 Inverted Burpees 5 High Box Jumps 5- Glide Kip Hollow Swing   Strength: 12 Minute to Establish: Push Press 5@9   Level 3 -3RFT: 5 power cleans, 155#/105# 10 Chest to Bars 5 shoulder-to-overhead, 155/105 50 Double Unders Level 2: 3RFT: 5 power cleans, 120/80 10 […]

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  • 3/2/2015

    By jeff@maverickcrossfit.com | In WOD | on March 1, 2015

    Monday 3/2/2015 Pregame- Squat Prep Warm Up: Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position-Raise feet as needed  Strength: 12 Minutes to establish: 2 Count Pause Squat 5@9 WOD:  2 Rounds for time: Level 3: 40 Calories Rowing 30 Burpees 20 Meter Front rack Lunge 135/95 Level 2: 40 Calories Rowing 30 Burpees […]

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  • 2/28/2015

    By jeff@maverickcrossfit.com | In WOD | on February 27, 2015

    Saturday 2/28/2015 8:30- Weightlifting Class Squat 3@9- No Drop Snatch A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  9:30- Teams of Two: Against a 5 Min Clock Complete: Max Rope climbs […]

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