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WODs

  • 3/30/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 29, 2015

    Monday 3/30/2015   Session 1: Strength: 1. 2020 Tempo Back Squats -3 x 10@8 45-60 Seconds Rest Between Sets* 6 Minute Easy Row 2. 2020 Deadlifts -3 x 10@8 45-60 Seconds Rest Between Sets*   Aerobic:@ 80% 7 Rounds  1 Minute Airdyne 1 Minute Double Unders 1 Minute Sled Push*    Session 2:  WOD:  2,000M Row […]

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  • 3/30/2015

    By jeff@maverickcrossfit.com | In WOD | on March 29, 2015

    Monday 3/30/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 15 Minutes 2020 Tempo Back Squats -3 x 10@8 45-60 Seconds Rest Between Sets* WOD:  All Levels/Unloaded: 2,000M Row Time Trial.  Extra Credit: @ 80% 7 Rounds  1 Minute Airdyne 1 Minute Double Unders 1 Minute Sled Push* Sled Push Should be Light and […]

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  • 3/28/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 27, 2015

    Saturday 3/28/2015   Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: 1@9 B 2@8 * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: Teams of Three: For Time 3 Mile Sled Drag 90/50 * * Rotate partner every 400M, At every rotation complete 10 Burpees as a […]

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  • 3/28/2015

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

    Saturday 3/28/2015   Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: Teams of Three: For Time 3 Mile Sled Drag 90/50 * * Rotate […]

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  • 3/27/2015

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

    Friday 3/27/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy row 5 Front Squats w/Barbell 5 Press w/Barbell  Workout Prep: 3RNFT: Row 5 Calories 3/2/1 Thrusters @ 10# Heavier than workout weight (One less thruster each round) WOD:  “15.5” Level 3: 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. […]

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  • 3/26/2015

    By jeff@maverickcrossfit.com | In WOD | on March 25, 2015

    Thursday 3/26/2015 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  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/25/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 24, 2015

    Wednesday 3/25/2015   EMOMx8 Odd: 6 PC at 135/95 + 7 Box Jumps 24/20 Even: Row 12/10 Calories EMOMx8 Odd: 6 S2O 135/95 + 6 Box Jumps 24/20 Even: Row 11/9 Calories  EMOMx8 Odd: 6 Burpee Box Jump overs 24/20 Even: Row 10/8 Calories   

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