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WOD ARCHIVE

  • 5/31/2016-Workout of the day

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

    Tuesday 05/31/2016 Warm-Up: 3RNFT7/5 Calorie Row 5 Kettlebell Swing 3 Box Jumps Workout 1: 0-14:00(3 Rounds)Level 3: 21 Calorie Row 15 Power Cleans, 155/105 9 Box Jumps, 30/24Level 2: 21/15 Calorie Row 15 Power Cleans, 105/85 9 Box Jumps, 24/20Level 1:15/12 Calorie Row 15 Power Cleans, 75/55 9 Box Jumps, 20/16 Workout 2: 20:00-28:00EMOM x 8Level […]

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  • 5/30/2016-Murph

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

    WOD:  ” Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who […]

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  • 5/28/2016-Workout of the Day

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

    Saturday 5/28/2016- 8:30-  Weightlifting Class 1. Clean and JerkEMOMx10: 1 Clean and JerkThis is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit […]

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  • 5/27/2016-Workout of the Day

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

    Friday 05/27/2016 Warm-Up: 1 rounds not for time  of:200M  Row200M RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC Pass Throughs10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts   Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat […]

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  • 5/26/2016-Bring a Friend Day

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

    Thursday 5/26/2016 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 For Time: Teams of 2 2,000 Meter Row 200 Double-Unders 2,000 Meter Run

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  • 5/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 24, 2016

    Wednesday 05/25/2016 Warm-Up: Run 400MFollowed by:Coach led Barbell Warm-up  WOD 1 : Strength: A. At the 0:00Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins) B. At the 12:00Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins) *If not sure of weight, choose […]

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  • 5/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on May 23, 2016

    Tuesday 05/24/2016 Warm-Up:Row 500M:Followed by:2RNFT::20 Second Downward Dog:20 SecUpward Dog5 Inchworms5 Up and over the fence5 Single Leg touches Workout 1: 0-14:00Level 3:21-15-9 Dead Lifts, 225/155400m run after each set.Level 2:21-15-9 Dead Lifts, 185/125400m run after each set.Level 1:21-15-9 Dead Lifts, 135/95200m run after each set.Workout 2: 20:00-35:00Not For TIme:Level 3:3 RFT:30 Calorie Row30 GHDSU30 Hip ExtensionsLevel 2:3 RFT:20 Calorie […]

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