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WOD ARCHIVE

  • 4/20/2015

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

    Monday 4/20/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 12 Minutes Establish 10RM Back Squat. WOD: 3RFT: Level 3 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) Level 2- 50 Squats 7 Burpee Chest To Bars 10 Hang power cleans (95/65lbs) Level 1- 50 Squats 7 Burpee Pull-ups 10 Hang power cleans (65/45lbs)   Watch some […]

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  • 4/18/2015

    By jeff@maverickcrossfit.com | In WOD | on April 17, 2015

    Saturday 4/18/2015   Weightlifting Class Squat 5@9- No Drop Snatch* 1.1@80-85% x 3 * These should be Heavy and Pretty.  WOD: * Teams of 2 complete: 30 Min AMRAP 1 Deadlift 365/235 or  75% Of 1 Rep Max AKA heavy but manageable. 6 Strict HSPU/Kipping HSPU or Hand release Push-ups 9 Burpee Box Jump Over 24/20, 20/16, 16/12   *Athlete 1 competes as much work as […]

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  • 4/17/2015

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

    Friday 4/17/2015 Pregame- Upper body prep– Lower body Prep–   Warm Up: Row 1000/ Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for day Level 1- Clean and Jerk Technique technique  WOD: 8 Min AMRAP Level 3 30 Ab-Mat Sit-ups 20 Thrusters 75/55 10 Chest to Bar Pull-ups […]

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  • 4/16/2015

    By jeff@maverickcrossfit.com | In WOD | on April 15, 2015

      Thursday 4/16/2015 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  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 4/15/2015

    By jeff@maverickcrossfit.com | In WOD | on April 14, 2015

    Wednesday 4/15/2015 Pregame-Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2- 2 Snatch Pulls+1 Snatch   Level 1- Snatch Technique WOD:  Teams of 3- Compare score to 12/19/2014  All Levels: 50m Sled Push: Max Double Unders 60 Seconds on 120 Seconds Off X 8 Level 1- Single Unders  Level […]

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  • 4/14/2014

    By jeff@maverickcrossfit.com | In WOD | on April 13, 2015

    Tuesday 4/14/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT: Run 200M 3 Skin the Cat/Practice 6 Broad Jumps 8-10 Shoulder Taps Or 30 Second Handstand hold  Strength: 12 Minutes: 2020 Strict Press -5 x 10 60 Seconds Rest Between Sets  WOD:   3 Rounds: Level 3: 400m Run 15 Power Cleans 135/95 15 Hand Release Push-ups Level 2: 400m […]

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  • 4/13/2015

    By jeff@maverickcrossfit.com | In WOD | on April 12, 2015

    Monday 4/13/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 15 Minutes 2020 Tempo Back Squats -5 x 10 60 Seconds Rest Between Sets* WOD: for time: Level 3 5-4-3-2-1 Shoulder to Overhead 225/145 Bar Muscle ups Level 2- 5-4-3-2-1 Schouder to Overhead 155/105 Burpee Chest to Bars Level 1- 5-4-3-2-1 Shoulder to Overhead 95/65 Burpee Pull-ups

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