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WOD ARCHIVE

  • 3/25/2015

    By jeff@maverickcrossfit.com | In WOD | on March 23, 2015

    Wednesday 3/25/2015 Pregame- Upper/Lower Warm Up: Clean Prep Strength:  12 Minutes to establish heavy for day: Level 3/2- Clean  Level 1- Clean Technique WOD: EMOMS  Level 3: EMOMx8 Odd: 6 PC at 135/95 + 7 Box Jumps 24/20 Even: Row 12/10 Calories 1 min transition EMOMx8 Odd: 6 S2O 135/95 + 6 Box Jumps 24/20 Even: Row 11/9 Calories  […]

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  • 3/24/2015

    By jeff@maverickcrossfit.com | In WOD | on March 23, 2015

    Tuesday 3/24/2015 Pregame- Upper Body Prep /Lower Body Prep Warm Up: 2RNFT: Row 200M 10 Barbell strict Press 5 Pull-ups   Strength: 12 Minutes: Level 3/2- Jerk from rack, Heavy for day Level 1- Jerk Technique.   WOD:  *15 Minute Cap Level 3 – 6 Rounds for Time:  3 Squat Snatches 185/135 6 Overhead Squats 9 […]

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  • 3/23/2015

    By jeff@maverickcrossfit.com | In WOD | on March 22, 2015

    Monday 3/23/2015 Pregame- Squat Prep Warm Up: Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position-Raise feet as needed  Strength: 25 Minutes Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. WOD:  AMRAP 8 Level 3: […]

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  • 3/21/2015

    By jeff@maverickcrossfit.com | In WOD | on March 20, 2015

    Saturday 3/21/2015   Weightlifting Class Squat 3@9- No Drop Snatch A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: Teams of Two: 50-40-30-20-10 Deadlift 225/155,185/135, 135/95 GHD Sit-ups/Weighted sit-ups/Sit-ups Calorie Row 

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  • 3/20/2015

    By jeff@maverickcrossfit.com | In WOD | on March 19, 2015

    Friday 3/20/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy row 5 Push Press w/Barbell 8 Hip Extensions  Workout Prep: 3RNFT: 3 Cleans ( Add weight each round, until at working weight) 3/2/1 HSPUs (Complete 3 in round 1 , 2 in round 2, 1 in round 3)   WOD:  “15.4” Level […]

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  • 3/19/2015

    By jeff@maverickcrossfit.com | In WOD | on March 18, 2015

    Thursday 3/19/2015 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 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 Skill: 20 Minutes  Rope Climb Videos- 1,2,3 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/18/2015

    By jeff@maverickcrossfit.com | In WOD | on March 16, 2015

    Wednesday 3/18/2015 Pregame- Upper/Lower Warm Up: Clean and Jerk Prep Strength:  12 Minutes to establish heavy for day: Level 3/2- Clean and Jerk Level 1- Clean and Jerk Technique WOD: EMOMS  Level 3: EMOMx8 Odd: 5 PC at 135/95 + 6 Box Jumps 24/20 Even: Row 10/8 Calories 1 min transition EMOMx8 Odd: 5 S2O 135/95 + 5 Box Jumps 24/20 […]

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