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WOD ARCHIVE

  • 2/10/2015

    By jeff@maverickcrossfit.com | In WOD | on February 9, 2015

    Tuesday 2/10/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 10 Beat swings 5 Candle Sticks 3 Wall Walks Strength: 12 Minutes to establish Push Press 4@9 WOD: 20 MIN AMRAP Level 3: 50 Double Unders 5 Shoulder to Overhead 155/105 10 Chest To Bar Pull-ups Level 2: 25 Double Unders or 75 single unders 5 […]

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  • 2/9/2015 WOD

    By jeff@maverickcrossfit.com | In WOD | on February 8, 2015

    Monday 2/9/2015 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: 12 Minutes to establish Squat 4@9 WOD: 20 Minute Amrap  Teams Of 3- Level3/2/1: 200M Run  15 Thrusters 95/65, 75/45, 45/35 10 Over the Bar Burpees 200M Run Teams Of […]

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  • 2/7/2015 WOD

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

    Saturday 2/7/2015 Gym Closed for Ice Monster! Come support all the local athletes and celebrate our shared love of fitness and community!  

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  • 2/06/2015

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

    Friday 2/06/2015 Read the Newsletter Here   Pregame- Upper body prep Lower body Prep   Warm Up: Run 1,000/Row 800M Clean and Jerk Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- Clean and Jerk, Heavy for day Level 1- Clean and Jerk Technique work WOD: For Time : Level 3: 100-Double Unders 50-Wall Balls 20/14 5- Muscle-ups […]

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  • 2/5/2015

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

    Thursday 2/05/2015 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  Kip Development Videos- 1,2,3 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 2/4/2014

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

    Wednesday 2/04/2015 Pregame- Snatch Prep Warm Up: ROW 1,000/Run 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 1 Power Snatch+1 Full Snatch+1 OHS Level 1- Snatch Technique  WOD: 20 MIN AMRAP  Level 3/2/1: Run 200M 10 Burpees, jumping over the barbell 5-Deadlift 275/185, 225/155,135/95 Unloaded: Run 200M 10 Burpees, jumping over the barbell 5 KB […]

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  • 2/3/2015

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

    Tuesday 2/3/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 3 Skin the Cats 5 Inverted Burpees- Demo 10 Air Squats Strength: 12 Minutes to establish Push Press 5@9 WOD: 3RFT Level 3: Row 500 meters 21- Shoulder to Overhead 115/75 12 chest-to-bar pull-ups Level 2: Row 500 meters 21- Shoulder to Overhead 95/55 12 Pull-ups […]

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