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WOD ARCHIVE

  • 1/20/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 19, 2016

    Wednesday 1/20/2016 Warm Up:Run 800M/Row 1000MClean and Jerk warm-up Strength:  Clean and Jerk EMOM x 10: 1 Power Clean + Push Jerk Followed by 1 Squat Clean + 1 Split Jerk, climbing   WOD-  For weight: Level 3/2:5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbingLevel 1:5 […]

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  • 1/19/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 18, 2016

    Tuesday 1/19/2015 Warm-up:1 RNFT  of:30-60 second Row30-60 second RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC Pass Throughs10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts WOD-  For Reps  A. AMRAP 5:18/15 Cal Row6 Squat Cleans, 155/105 5 min rest B. […]

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  • 1/18/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 13, 2016

    Monday 1/18/2016 Warm-up: 1RNFT: Run/Row 800/1000 Snatch Prep   Strength: Snatch -15 Minutes. 3×1 at 90%2×2 at 80-85%, does not need to be TnG*If you know Percentages, do not exceed those that are listed. **If you don’t Know percentages, work up to a heavy weight for 3 singles, Drop 10 Percent and hit 2×2. WOD: “Amanda”Level 3:9-7-5Muscle upsSquat Snatch, 135/95Level […]

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  • 1/16/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 13, 2016

    Saturday 1/16/2016 Weightlifting Class 8:30-9:30- “The Other Total” 1RM Clean 1RM Bench Press 1RM OHS Group Class 9:30-10:30 1. 5 RFT: 30 KBS, 70/55, 55/35, 35/25 30 Push ups (LVL2-20, LVL1 -15) Followed by: 800M Run (LVL 1- 400M) Rest 10 minutes 2. 800M Run (LVL 1- 400M) Followed By: 3RFT: 50′ Front Rack Walking Lunge, 165/115, 115/75, […]

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  • 1/15/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 13, 2016

    Friday 1/15/2016 Warm-up:300 Meter Row:Followed by: 3 Front Squats3 (Gymnastic movement from wod)2 Front Squats2 (Gymnastic movement from word)1 Front Squats1 (Gymnastic movement from word)*each set should increase weight to reach workout weight. WOD- ( 0:00-15:00)Level 3:30 Front Squat, 155/10515 Muscle up20 Front Squat, 155/10510 Muscle up10 Front Squat, 155/1055 Muscle upLevel 2:30 Front Squat 115/75 or 55% of 1RM15 Muscle up or Burpee Chest to […]

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  • 1/14/2016- Today is Bring a Friend Day! All Classes are Free to Try!

    By jeff@maverickcrossfit.com | In WOD | on January 13, 2016

    Thursday 1/14/2016 (9/4:30/5:30/6:30) Class Times WOD- Teams of 2 AMRAP 20: 15 Wallball Shots (20/14) 10 Calorie Row 5 Wall Ball Box Step Overs (24/20) First partner completes the full round, and then tags the second partner in for the same.   Maverick Brief- Julia Competes this weekend at Wodapalooza.          

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  • 1/13/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2016

    Wednesday 1/13/2016 Warm Up:Run 800M/Row 1000MWeightlifting warm-up Strength: 2 Rounds (0:00-8:00)Minute 1:15 seconds of max rep Power Snatches 155/10545 seconds restMinute 2 –25 seconds of max rep Hang Power Cleans, 155/10535 seconds restMinute 3-15 seconds of max rep Power Jerks, 155/10545 seconds restMinute 4– 25 seconds of max rep Front Squats, 155/10535 seconds rest Level 2: […]

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