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WOD ARCHIVE

  • 1/12/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 11, 2016

    Tuesday 1/12/2015 Warm-up: 3RNFT:20 Double Unders3 Thrusters4 Toe to Bars WOD-  For Reps (0:00-15:00) Level 3:3 rounds of 3 mins on/3 mins offARMAP 3 of:6-9-12-15-18…Thruster, 95/65TTBLevel 2:3 rounds of 3 mins on/3 mins offARMAP 3 of:6-9-12-15-18…Thruster, 75/55TTB Level 1:3 rounds of 3 mins on/3 mins offARMAP 3 of:2-4-6-8-10…Thruster, 55/45   Finisher: (20:00-30:00)EMOMx10Odd:   45 second Max […]

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  • 1/11/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 10, 2016

    Monday 1/11/2016 Warm-up: 1RNFT:30-60 second Row30-60 second 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  WOD: Record Reps on Each Movement 5:00 – Burpee Box Jump Overs (24/20) (20/16) (16/12)Rest 5:00 4:00 […]

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  • 1/9/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 8, 2016

    Saturday 1/9/2016 Weightlifting Class 8:30-9:30- 1.Strength: A.  1 RM OHS B.  2×3 OHS, Heavy 2. Conditioning FT: 3-2-1 Squat Cleans, 245/165 or 70%  9-6-3 Box Jumps, 40/30, 30/24, 24/20   Group Class 9:30-10:30 Teams of 3: 100 Cal Row 100 Box Jump Overs, 24/20, 20/16, 16/12 100 Thrusters, 95/65, 75/55, 55/45 100 TTB or Knee […]

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  • 1/8/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 7, 2016

    Friday 1/8/2016 Warm Up:  3RNFT:6/4 Calorie Row2 Push Jerks    WOD- EMOM x 20 (0:00-20:00)Level 3-Odd: 20/16 Calorie RowEven:  10 Jerks, 135/95Level 2-Odd: 45 Second Max Calorie RowEven:  10 Jerks, 95/65Level 1:Odd: 45 Second Max Calorie RowEven:  7 Push Press or Jerks, 65/45 Strength: (26:00-40:00) Establish Heavy for day-  5-rep OHS Extra Credit: 3×2 Pausing OHS – hold the […]

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  • 1/7/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 6, 2016

    Thursday 1/7/2016 Maverick Brief: Next Thursday will be Bring a friend Day Coach Larissa’s viewing party for Broken Skull Sunday @ Intracoastal Brewery @ 7:00PM Skill and make up–   9:00AM & 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 […]

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  • 1/6/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 5, 2016

    Wednesday 1/6/2015 Warm Up:Run 800M/Row 1000M Clean and Jerk Prep Strength: Clean and Jerk (15 Minutes)Build to a heavy 3-position Clean + Split JerkPos 1: Above kneePos 2: Below kneePos 3: Ground WOD: For Completion Level 3:   With a Running Clock:A. At the 0:002 RFT:30 Wall Balls, 20/1415 C2B Pull upsB. At the 5:002 RFT:24 Wall […]

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  • 1/5/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 4, 2016

    Tuesday 1/5/2015 Warm-up: 1 rounds not for time  of:30-60 second Row30-60 second 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 Workout 1: Level 3:AMRAP 12:10 Burpees25 DU Level 2: AMRAP 12:10 […]

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