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WOD ARCHIVE

  • 7/04/2015-Workout of the Day

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

    Saturday 7/04/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: Hidalgo For time: Level 3: Run 2 miles Rest 2 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24/20″ box 20 Walking lunge steps with 45/25lb plate held overhead 20 Box […]

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  • 7/3/2015-Workout of the Day

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

    Friday 7/3/2015 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: 10–9-8-7-6-5-4-3-2-1  Dynamic Push-up*50M Double KB Front Rack Carry BETWEEN each set for a total of 9 carries.  Level 3- Dynamic Push-up 45/25 55/35 on carries Level 2- Hand release Push-up 35/25 […]

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  • 7/2/2015- Workout of the Day

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

    Thursday 7/2/2015 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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  • 7/01/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 30, 2015

    Wednesday 7/01/2015 Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean  Level 1-Clean Technique WOD:  3RFTLevel 3: 21 WallBalls14 Deadlifts 245/1657 Muscle UpsLevel 2:21 WallBalls14 Deadlifts 205/1257 Chest To barsLevel 1:15 WallBalls 14/1010 Deadlifts 135/955 Pull-ups or Ring Rows Unloaded: 21 WallBalls14 Slam Balls7 Pull-ups or Sub Extra […]

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  • 6/30/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 29, 2015

    Tuesday 6/30/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:50 Double Unders  or :45 Second Practice30 Feet Handstand walk or Inch Worms10 Hollow Rocks/Arch Rock Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD:  4 Intervals for cumulative working time:Level 3-18- GHD sit-ups12 HSPU6 Burpee Box Jump 24/20Rest 2 MinutesLevel 2-15- GHD sit-ups […]

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  • 6/29/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 28, 2015

    Monday 6/29/2015 Pregame- Squat Prep Warm Up: * This is not for time or weight, but to prep body for squats 10 Goblet Squats 10 Walking Lunge per Leg 10 (Per leg) Stiff Leg Kettlebell Deadlift 10 Goblet Squats Strength: 14 Minutes Back Squat 3 Rep- Heavy for Day WOD: 5RFT Level 3: 400M Run 20 Hip Extensions […]

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  • 6/27/2015- Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 26, 2015

    Saturday 6/27/2015   Weightlifting Class 8:30-9:30 Snatch* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: * Teams of 3 complete:  For time: 300 Double Unders** 15 Rope Climbs*** 15 Bear Complex 185/135, 135/95, 95/65*  300 Double Unders  *Scale Weight as needed **Scale double unders to 2:1 Singles *** Scale rope climbs […]

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