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WOD ARCHIVE

  • 9/6/2016-Workout of the Day

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

    Tuesday 9/6/2016 Warm-up: 15 minute Total Time: 5-1 Snatch Deadlift 5-1 Power Snatch from Hip 5-1 Power Snatch 5-1 Snatch After each set, perform of the following: A. 5 tap swings + 3 Pullups (tap swing, not butterfly) + 1 Bar Muscle-Up B. 5 Tap swings + 3 pull-ups+ 1 chest to bar C. 8 Tap Swings […]

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  • 9/5/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 4, 2016

    Monday 9/5/2016 Warm-up: 15 minute Total Time: 4 Sets @ Easy Pace: 50 Single Unders + 10-20 Double Unders 10 Inchworms 5 Back Squats @ 30X1 Tempo Back Squat: 30X1 = 3 seconds down, no pause, accelerate up as normal, take a breath before the next rep. Emphasize posture, balance, and control. Start light and add […]

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  • 9/3/2016-Workout of the Day

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

    Saturday 9/3/2016- 8:30-  Weightlifting Class A. Power Snatch to max, then 90%x1x4 B. 4×1 @ 70% of 3RM 9:30 Group Class -Teams of 2: Festivus Mash Workout 1: In 8 minutes: Athletes Each Find Their Max Load to Perform a Complex of … – 3 Deadlifts, – 1 Hang Power Clean, – 2 Front Squats at 15:00: 7 Min […]

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  • 9/2/2016-Workout of the Day

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

    Friday 9/2/2016 Warm-up: 15 Minute cap 5-1 Clean Deadlift 5-1 Power Clean from Hip 5-1 Clean from Hip 5-1 Press from Split 5-1 Jerk   Strength : 20 Minutes Clean to max, then 90%x1x4 Once you have two misses at any given weight, move to down sets.   WOD: For Time: 8 Min Cap Level 3: 21-15-9 Handstand Pushup Alternate […]

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  • 9/1/2016-Workout of the Day

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

    Thursday 9/1/2016 Warm-up: Group 200M Run: Followed by: EMOM 9, alternating: a) 20 Single Unders + 5-10 Double Unders b) 5 Sumo Deadlift High Pull d) 5 Perfect Burpees  Conditioning : On a 3 Minute Clock: 15 Min Cap 10 Sumo Deadlift High Pulls, 95/65, 75/55, or KB Sumo Deadlift High Pull 45/35 300′ Shuttle Sprint (50 out and Back x […]

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  • 8/31/2016-Workout of the Day

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

    Wednesday 08/31/2016 Warm-up: 3 Sets @ Easy Pace: 12 Min Cap 50′ Inchworm 10 Ring Rows 50′ Walking Lunge 10 Pushups 5 Barbell Squats   Strength : TIMECAP: 2o:00 Back Squat 3RM, then 90%x3x3 Percentages for backoff sets are based on today’s 3RM.   WOD: 5 Rounds for time: 12 min cap Level 3- 15 Deadlifts, 225#/155# 15 Chest-to-Bar […]

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  • 8/30/2016-Workout of the Day

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

    Tuesday 08/30/2016 Warm-up: 15 Minute Total Time: EMOM 9, alternating: a) Row 15 Strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes) b) 10 Kettlebell Press, seated on floor, light and controlled c) 10 Walking Lunges Followed by: Coach led Overhead Movement Prep   Strength : TIMECAP: 15:00 Push Press 3RM, then 90%x3x3 Percentages for backoff […]

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