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WOD ARCHIVE

  • 7/4/2016-July 4th Workout

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

    Monday 7/4/2016- 10:00 Group Class – For Time: Teams of Two “7/4/1776” *One person works at a time on the Cleans, and Jump Rope 7 Rounds of: 4 Power Cleans (225/155)* or 70% of 1RM* Per person or Heavy KB Swings for BootCamp 17 Synchronized Push-ups then immediately after the 7 rounds do, 76 Partner Wall Balls  […]

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  • 7/2/2016-Pulse 49 Benefit Workout

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

    Saturday 7/2/2016-   9:30 Group Class – For Time:6RFT:Teams of 212 Synchronized Burpees 16 KB Swings 49 Wall Balls 400M RunExtra Work: 16 Minutes Volume Accumulation: 10 Handstand Shrugs Passive Hang to 5 Second Active Hang to 5 Second Retracted Hang-Demo Accumulate 30 seconds in L-Sit    

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  • 7/1/2016-Workout of the Day

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

    Friday 07/1/2016 Warm-Up: 3 Sets @ Easy Pace: 14 Walking Lunges 12 Superman Extensions w/Pause 10 Sit-Ups 8 Pushups followed by: 3 Sets @ Easy Pace: 5 Back Squats @ 50X1 Tempo *Back Squat: 50X1 = Five seconds down, no pause, normal speed up, one second before next rep. Ascending Weight,  Strength: Back Squat 10-10-10-10* Build over the […]

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  • 6/30/2016-Workout of the Day

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

    Thursday 6/30/2016 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 Strength: 2 Power Cleans + 2 Push Press + 2 Jerks 6×1 Notes: Each set of “1” is 2 of each lift. *Build over the first three sets to a manageable […]

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  • 6/29/2016-Workout of the Day

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

    Wednesday 06/29/2016 Warm-Up: Jog 800m Followed by: 2 Sets @ Easy Pace: 10 RDLs 8 Hang Power Cleans 10 Front Squats 6 Push Press 10 Ring Rows 3 Sets @ Easy Pace: 5 Power Cleans 5 Front Squats 5 Jerks 5 Pullups *The first complex is done with an empty bar. The second complex should be […]

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  • 6/28/2016-Workout of the Day

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

    Tuesday 06/28/2016 Warm-Up: EMOM 12, alternating: a) Row 15 strokes (5 Legs Only, 5 Legs + Torso, 5 Full Strokes) b) 5 Kettlebell Press, light weight, controlled eccentric c) 5 Perfect Burpees* *Perfect Burpee: Squat. From bottom, lean forward, place hands on floor, perform pushup. Bring feet back up, return to bottom of squat. Stand. Strength: 20 Minute […]

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  • 6/27/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 26, 2016

    Monday 06/26/2016 Warm-Up: 5 Sets @ Easy Pace: 50 Single Unders 10 Inchworms 3 Wall Walks 10 Overhead Squats *Start with empty bar. Focus on gradually narrowing grip throughout warm-up. Adding weight is acceptable, but is not necessary. Strength:20 Minutes Level 3/2-Overhead Squat 5-5-5, 3×5 Level 1- Front Squat 5-5-5, 3×5 **Build over the first three sets to […]

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