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WOD ARCHIVE

  • 1/30/2015

    By jeff@maverickcrossfit.com | In WOD | on January 27, 2015

    Friday 1/30/2015 Pregame- Snatch Prep   Warm Up: Run 1,000/Row 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- Snatch, Heavy for day Level 1- Snatch Technique WOD: For Time : Level 3: 50 Wall Balls 20/14 30-Power clean, 155/105 15 muscle-ups Level 2: 50 Wall Balls 20/14 30-Power clean, 115/80 15 Burpee Pull-ups Level 1: 50 Wall Balls 14/10 30-Power clean, […]

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  • 1/29/2015 WOD

    By jeff@maverickcrossfit.com | In WOD | on January 27, 2015

    Thursday 1/29/2015 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  Front/Back Lever Skill Practice Progressions- 1,2,3 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 1/28/2015

    By jeff@maverickcrossfit.com | In WOD | on January 26, 2015

    Wednesday 1/28/2015 Pregame- Lower body Prep Warm Up: ROW 1,000/Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 3 Hang Cleans, 3 Front squats, 3 Jerks Complex Level 1- Clean and Jerk Technique WOD: For Time  Level 3/2/1: 30-20-10 Deadlift- 185/125,155/105,95/65 Box Jump Overs 24/20, 20/16, 16/14 Unloaded: 30-20-10 Kb Swings 55/35 Box […]

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  • 1/27/2015

    By jeff@maverickcrossfit.com | In WOD | on January 26, 2015

    Tuesday 1/27/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 3 Front Lever Tuck – Demo 3- Wall Walks* 8- Candle Sticks-Demo *Start working towards Hands down Strength: 12 Minutes to establish Push Press 6@9 WOD: For reps Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 205/135 Jerk, 2 reps From 2:00-4:00 15-ft. […]

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  • 1/26/2015

    By jeff@maverickcrossfit.com | In WOD | on January 24, 2015

    Monday 1/26/2015 Pregame- Squat Prep Warm Up: Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position- Strength: 12 Minutes to establish Squat 6@9 WOD: 3 RFT  Level 3- Row 50 calories 150 Double Unders 50 walking lunges Level 2- Row 50 calories 75 Double Unders or 150 Single Unders 50 walking […]

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  • 1/24/2014

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

    Saturday 1/24/2015 8:30- Weightlifting Class Squat 3@9- No Drop Clean and Jerk 5 x (1.1) @~ 80-85%  2@8 (repeats) 9:30- Team WOD Teams of 3: 120 Chest to Bar Pull-ups/Pull-ups or Sub 90 Hand Stand Push-ups/Pike or Hand release Push-up 60- Overhead Squats/Front Squats. 135/95,100/70,55/45  

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  • 1/23/2015

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

    Friday 1/23/2015 Pregame-Snatch Prep-   Warm Up: Row 1000/Run 800 Coach led Snatch Prep Strength: 12 Minutes to establish  Level 3: Snatch + Hang Snatch+Overhhead Squat- Heavy for the Day Level 2: Snatch + Hang Snatch+Overhhead Squat- Heavy for the Day Level 1: Snatch Technique Work WOD:(From Pat Sherwood) For Time Level 3- 400m Run 15 Clean & Jerks 135/95 3 Rope Climbs […]

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