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WOD ARCHIVE

  • 8/4/2016-Workout of the Day

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

    Thursday 08/4/2016 Warm-up:  10 Minute Total time 3 Sets: :15 Mountain Climbers :15 Jump Lunges :15 Pushups :15 Star Jumps :30 Rest  Followed by: 2 Sets: 10 Kettlebell Press, light-to-moderate 10 Goblet Walking Lunges 10 V-Ups or Tuck-Ups    Strength: :20 Min Cap Push Press 5RM; then 5 Sets of 3 at 90% Percentages for backoff sets are […]

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  • 8/3/2016-Workout of the Day

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

    Wednesday 08/3/2016 Warm-up:  2 Sets: 15 Minute Total time Wall Walk + 10-20 Second Chest-to-Wall Handstand 10 Snatch Grip RDLs, empty bar, focus on stretch 10 Overhead Squats  Followed By: 5-1 Muscle Snatch from below knee 5-1 Power Snatch w/Pause below knee 5-1 Snatch w/Pause below knee Start with a very light weight for 5 reps. Each […]

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  • 8/2/2016-Workout of the Day

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

    Tuesday 08/2/2016 Warm-up:  4 Sets: 10 Minute Cap 10 Scapular Pullups w/pause @ top 10 Scapular Pushups w/Pause @ Top 10 Walking Lunges 10 Hollow Rocks   Gymnastic Strength:  4 Rounds For Time: 16 Min Cap Level 3: 10 Strict Bottom to Bottom Pullups (rep is counted upon returning to a full stop in the hollow hang, under control) 30 Superman Extensions […]

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  • 8/1/2016-Workout of the Day

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

    Friday 08/1/2016 Warm-up: 7 Minutes @ Easy Pace: 10 Counterbalance Goblet Squats 10 Press in Split, very light, perfect technique 100m Jog   Strength: 15 Minute Cap: 2 Front Squats + 1 Jerk, build to max set, then 3 sets @ 90%   Workout:“Kelly”-TIMECAP: 28:00 Level 3: 5 Rounds For Time: Run 400m 30 Box Jumps, 24″/20″ 30 […]

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  • 7/30/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 29, 2016

    Saturday 7/30/2016- 8:30-  Weightlifting Class A.1 Pull + 1 High Pull + 1 Snatch 1-1-1, 3×1 *Build over the first three sets to a manageable but challenging weight. Repeat that weight for the remaining three sets B.Back Squat 5×5 @ 90% of this week’s top set 9:30 Group Class –  Teams of 2 (1 athlete works […]

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  • 7/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 28, 2016

    Friday 07/29/2016 Warm-up: EMOM 9, alternating: a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes) b) 5 Pushups w/Slow Eccentric + 10 V-Ups or Tuck-Ups c) 10 Russian Kettlebell Swings, light-to-moderate weight   Workout Prep : 3 Rounds: 18 Minute Cap Row 500m or 400M  (Under 2 minutes per Row) Rest 4 minutes between […]

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  • 7/28/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 27, 2016

    Thursday 07/28/2016 Warm-up:5 Sets (15 Minute Cap) 50 Single Unders + 10-15 Double Unders 5 Single Arm Dumbbell or Kettlebell Press/side 10-20 Second Chest-to-Wall Handstand   Strength : (15-20 Minutes) Push Press 5-5-5-5-5, add 5-10lbs to each of your sets from last week First set = +5-10lbs from last week’s first working set Second set = +5-10lbs from […]

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