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WOD ARCHIVE

  • 6/9/2015-Workout of the Day

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

    Tuesday 6/09/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M20′ Handstand walk/8 Shoulder taps/20′ Inch Worm 6 Box Jumps 12 V-ups or Tuck Ups  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: 3RFTLevel 3:25 AB-MAT SIT-UPS20 CALORIE ROW15 KETTLEBELL SWINGS 70/55 Level 2:25 AB-MAT SIT-UPS20 CALORIE ROW15 KETTLEBELL SWINGS 55/35Level 1:15 Ab-mat sit-ups12 Calorie Row9 […]

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  • 6/08/2015-Workout Of The Day

    By jeff@maverickcrossfit.com | In WOD | on June 6, 2015

    Monday 6/08/2015 Pregame- Deadlift Prep Warm Up: 2RNFT:Row 250M:30 Handstand Hold5 Slam Balls10 Hollow/Arch Rocks  Strength: 14 Minutes Deadlift 5 Rep- Heavy for Day WOD: For time Level 3: 15 Muscle ups5 Squat Cleans 245/155 Level 2:15 Burpee Pull-ups5 Squat Cleans 185/115 or 80% of 1RM Level 1:15 Burpee Jumping Pull-ups5 Squat cleans or Front Squats 95/65 Unloaded: […]

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  • 6/6/2015

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

    Saturday 6/6/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: * Teams of 2 complete:  For Time: 100 Double-unders, 50 each  50 Handstand push-ups while partner holds handstand 100 GHD Sit-ups while partner holds plank 50 Shoulder to overhead with  155/105 while partner holds bar in front rack Then, […]

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  • 6/5/2015-Workout of the Day

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

    Friday 6/5/2015 Pregame- Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: 10-9-8-7-6-5-4-3-2-1 Level 3:Box Jump Overs 30/24 Chest to Bar Pull-ups Level 2: Box Jump Overs 24/20  Pull-ups Level 1: Box Jump Overs 20/16  Jumping Pull-ups or Ring Rows Unloaded: Pick Appropriate […]

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  • 6/04/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 3, 2015

      Thursday 6/04/2015 Yoga– No Yoga today Skill and make up–  9:00 AM 4:30/5:30/6:30 PM 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 […]

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  • 6/03/2015-Workout of the Day

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

    Wednesday 6/03/2015 Read Newsletter Here Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean from The Hang Level 1-Clean Technique WOD: 15 Min AMRAP Level 310- Dynamic Push-ups 45/2520 -Toes to Bar30- Hip ExtensionLevel 2-10- Hand Release push-ups 20- Toes to Bar or Knee Raises30- Hip ExtensionLevel 1:7-.Push-ups 14- Hanging Knee […]

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  • 6/02/2015- Workout of the Day

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

    Tuesday 6/02/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M:30 Second Handstand hold 10 V-ups or Tuck Ups15 Air Squats  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: All Levels  BEEP TESTExtra Credit: 10 Skin the Cats :10 Hold in bottom 30 Alt  Sit -up to left/right side pancake. 

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