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WOD ARCHIVE

  • 1/06/2015

    By jeff@maverickcrossfit.com | In WOD | on January 5, 2015

    Tuesday 1/06/2015 Pre-Game: Snatch Prep Warm Up: Run 400/Row 500M: 3RNFT of: Run 200M 3 Pull-overs or Strict Pull-ups 3 Wall Walks 10-20 Second L-sit Hold Strength: 12 Minutes to establish Level 1- 3RM Deadlift Level 2/3- 3 RM Power Snatch WOD: 3 Rounds for time of: 10 Power Snatch (95/65) (75/55) (55/35) 200 Meter Shuttle Sprint […]

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  • 1/05/2015 WOD

    By jeff@maverickcrossfit.com | In WOD | on January 4, 2015

    Monday 1/05/2015 Pre-Game: Squat prep- DEMO Warm Up: Movement Play: 15 Minutes Locomotion Routine: *For Handstand Walk Sub Walk-outs – * For Bridge walk- Work on Bridge Position- Positional Breakdown Scale Option WOD:   For time: Level 1- 4 Rounds 10 Pull-ups or Proper Sub 5 Back squats 135/95 Run 400 Meters Level 2- 4 Rounds 10 Pull-ups […]

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  • 1/3/2015

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

    Check out the new newsletter here    Saturday 1/03/2015 Weightlifting: Back Squat 2@9 (No Drops) Clean and Jerk 5 x (1.1) @~ 80-85%  2@8 (repeats)  WOD: Teams of Two (One works at a time) For time: 2 Rounds 115/75-lb. deadlifts, 50 reps (25 Per) 50 walking lunges (25 Per) 115-lb. back squats, 40 reps (20 per) […]

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  • 01/02/2015 WOD

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

    Friday 01/02/2015 Pre-Game: Snatch Prep-Demo Warm Up: Row 1000/Run 800 Snatch Prep Strength: (20 Minutes) Level 1-Snatch Technique Work Level 2- Snatch + High Hang Snatch+Overhead Squat x5 @~ 70-75%  Level 3-  Snatch + High Hang Snatch+Overhead Squat @8(Repeat)  WOD:   12 RFT: With a Partner- Alternating Rounds 5-Deadlifts 275/185, 205/135, 135/95 10- Bar Facing Burpees  20/15 Calorie Rounds *No […]

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  • 12/31/2014

    By jeff@maverickcrossfit.com | In WOD | on December 30, 2014

    Wednesday 12/31/2014   Warm Up: Locomotion Warm-up Skill:15-20 Minutes Stone/Yoke/Sled/Tire Flip Instruction   WOD:4- 5 Minute Amraps- 1 Minute Transition  Teams of 3 Complete: 5 Minute Amrap: Max Distance Yoke Carry (Switch every 25 Meters) Level 3- 180# Added weight Level 2- 90# Added Weight Level 1/Boot Camp- No added weight Rest 1 Minute 5 Minute […]

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  • 12/30/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on December 29, 2014

    Tuesday 12/30/2014 Pre-Game: Upper Prep Lower Prep Warm Up: Run 400/Row 500M: 3RNFT of: 3 Skin the Cats 5 Inverted Burpees- Demo 10 Air Squats Strength: Level 1- 10 Minutes Strict Press 5@9(No Drops) 10 Minutes Deadlift 5@9 (No Drops) (Weight should be moving quickly, no grinding reps) Level 2/3- 10 Minutes -Push Jerk 5@9 […]

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  • 12/29/2014

    By jeff@maverickcrossfit.com | In WOD | on December 28, 2014

    Monday 12/29/2014 Pre-Game: Squat prep- DEMO Warm Up: Movement Play: 15 Minutes Locomotion Routine: *For Handstand Walk Sub Walk-outs – * For Bridge walk- Work on Bridge Position- Positional Breakdown Scale Option   Strength: 22 Minutes Squat 4@9 10% Load drop WOD: 19 Minutes total  7 Minute Amrap: 5 Power Cleans 135/95, 95/65,65/45 8 Chest to Bar/Pull-ups/Banded,Oly Bar […]

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