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WOD ARCHIVE

  • 6/25/2014-Workout Of the Day

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

    Thursday 6/25/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   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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  • 6/24/2015-Workout of the Day

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

    Wednesday 6/24/2015 Pregame-Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Snatch  Level 1-Snatch Technique WOD:  For TimeLevel 3: 9-Bar Muscle upsRun 400M15 Chest to Bar Pull-upsRun 400M21 Pull-upsLevel 2:9-Chest to Bar Pull-UpsRun 400M15  Pull-upsRun 400M21 Jumping Pull-upsLevel 1:9- Pull-UpsRun 300M15- Ring RowsRun 300M21 Jumping Pull-ups Unloaded: […]

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  • 6/23/2015- Workout of the Day

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

    Tuesday 6/16/2015 Pregame- Upper Body Prep  Warm Up:2RNFT of:Run 200M10 Push-ups7 Toes to Bar5 Box Jumps Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD: 12 Min AMRAP Level 3: 50 Double Unders5 Wall Walks50M farmers carry, 70/55, 55/35 Level 2:30 Double Unders or 100 Single unders5 Wall Walks50M farmers carry,  55/45, 45/35 Level 1:100 Singles3 […]

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  • 6/22/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 21, 2015

    Monday 6/22/2015 Pregame- Squat Prep Warm Up: Row 500M/Run 400M Strength: 12 Minutes Back Squat 3 Rep- Heavy for Day WOD: For total “working’ time: 3 rounds @100% 10 Minute Rest between each round *3 People to each rower.  In A,B,C Fashion. Level 3: Row, 250 m 10 Kettlebell Swings,70/55 lbs 10 Burpees 10 Kettlebell Swings, 70/55 lbs 10 […]

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  • 6/20/2015- Workout of the Day

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

    Saturday 6/20/2015   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 3 complete: Team Kelly for total reps 20 Minute AMRAP:  #1 runs 400M #2 does AMRAP Box jump #3 does AMRAP Wall ball.* When the runner finishes, runner goes to box […]

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  • 6/19/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 18, 2015

    Friday 6/19/2015 Pregame- Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: For Total Reps (All Levels and Unloaded) Kettle bell Complex  as follows: DEMOLevel 3-45/25level 2- 35/20Level 1-20/15 One arm swing* (30 seconds left + 30 seconds right) High pull (30 […]

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  • 6/18/2015- Workout of the Day

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

      Thursday 6/18/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   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 […]

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