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WOD ARCHIVE

  • 6/25/2016-Workout of the Day

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

    Saturday 6/25/2016- 8:30-  Weightlifting Class A.5-1 Clean High Liftoffs B.5-1 Power Cleans C.5-1 Front Squats w/3 second pause *Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. D.Clean w/3 Second Pause in Squat 3-3-3, 3×3 *Build over the first three sets to a […]

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  • 6/24/2016-Workout of the Day

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

    Friday 06/24/2016 EMOM x 12A.2 Power Cleans-Ascending WeightB. 3 Dips C. 100M Run WOD: For Time Level 321-15-9Power Cleans, 135/95Ring Dips400m Run Level 2:21-15-9Power Cleans, Ring/Bar Dips400m Run Level 1:15-12-9Power Cleans, 75/55Bar Dips or Box Dips200m Run Extra Credit: A.50-40-30-20-10 Calorie Row:20 rest between efforts   B.Accumulate 1 min in a L sit on parallettes […]

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  • 6/23/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 22, 2016

    Thursday 6/23/2016 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 If you have been following the programming all week and are coming into work: Active Recovery: Row 45 minutes @ 6- RPE Bring a Friend WOD: Wingman” Teams of 2: 100 Burpees 100 Sit-ups 100 […]

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  • 6/22/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 21, 2016

    Wednesday 06/22/2016 Warm-Up: Run 400MFollowed by:Coach led Barbell Warm-up  WOD: Weightlifting Wednesday! With a running clock… A. At the 0:00EMOMx8: 1 Squat Clean at 80% B. At the 12:00EMOMx8: 1 Squat Snatch at 80% C. At the 25:0021-18-15-12-9-6-3 unbroken OHS for time, 95/65,75/55,55/45 * *If not sure of weight, choose a weight that is light and allows […]

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  • 6/21/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 20, 2016

    Tuesday 06/21/2016 Warm-Up: EMOM x 9A.Run 100MB. 2 Deadlifts-Ascendng to workout weightC. 4 Box Jumps Workout 1: 0-14:00Level 3:3 RFT:400m Run12 Deads, 275/18521 Box Jumps, 24/20Level 2:3 RFT:400m Run12 Deads, 225/13521 Box Jumps, 24/20Level 1:3 RFT:200m Run7 Deads, 155/10514 Box Jumps, 20/16Workout 2: 19:00- 33:00Level 3:42-30-18 reps for time of:GHDSUHip ExtensionsCalorie RowLevel 2:30-18-10 reps for time of:GHDSUHip ExtensionsCalorie RowLevel […]

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  • 6/20/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 19, 2016

    Monday 06/20/2016 Warm-Up: Row 500M:Followed by:2RNFT::20 Second Downward Dog:20 SecUpward Dog5 Inchworms5 Up and over the fence5 Single Leg touches Strength: 3×2 Back Squats, Across WOD: 6RFTLevel 3:13 Thrusters, 95/6514 Pull-UpsLevel 2:13 Thrusters, 75/5514 Pull-UpsLevel 113 Thrusters, 55/4514 Jumping Pull-Ups   Extra Credit: A. EMOMx10: 1 Squat Snatch B. Snatch Accessory Work5×1 Snatch Pulls, Climbing    

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  • 6/18/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 17, 2016

    Saturday 6/18/2016- 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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