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WODs

  • 10/1/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on September 30, 2016

    Week 8 of 10 •Muscle snatch – 75% x 3 x 3 •Snatch – 80% x 1 x 6 •Clean & jerk – 80% x 1 x 6 3 sets; no rest: 300 m row 15 ring push-ups

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  • 10/1/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 30, 2016

    Saturday 10/1/2016- 8:30-  Weightlifting Class A. Jerk 4×3 B.  Shoulder-to-Overhead 1 x Max Reps @ 225#/135#, 155/105, 95/65 *You must be able to lower the bar to your shoulders without letting it crash on you. Terminate the set if you are unable to do so. If you are likely to complete more than 20 repetitions, […]

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  • 9/30/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on September 29, 2016

    Week 8/10- Reload •Snatch – max •Clean & jerk – max •Back squat – max 3 sets; rest as needed: 10 Back extensions 1:00 Double KB Front Rack Hold

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  • 9/30/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on September 29, 2016

    Warm-Up: 5 Sets: 5 Rotational Medicine Ball throw/side (against wall or back and forth with partner) 5 Box Jumps 5 Pushups   15 Minute AMRAP: Level 3/2: As Far As Possible in 15 Minutes: 6 Burpees 50′ Bear Crawl 50 Jump Rope 9 Burpees 50′ Bear Crawl 50 Jump Rope 12 Burpees 50′ Bear Crawl […]

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  • 9/30/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 29, 2016

    Friday 9/30/2016- Warm-up: 10 Minute Cap 5 Sets @ Easy Pace: 5  Romanian Deadlift @ 31X1 Tempo 5 Ring Row + Sit Back RDL: Start with every light weight and add a bit each round. No one needs to go heavier than 155#/105#. 31X1= three seconds down, one second pause, accelerate up as normal, one […]

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  • 9/29/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 28, 2016

    Thursday 9/29/2016- Warm-Up: 10 Minute Cap 5 Sets @ Easy Pace: 5 Barbell Press, seated on floor, light and controlled 5 Tap Swings on Pullup Bar Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)   Strength: TIMECAP: 20:00 2  Push Press + 1 Jerk, 1-1-1, 3×1 Build over the first three sets. The […]

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  • 9/28/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on September 27, 2016

    Warm-up:  7 Minutes @ Easy Pace: 10 Medicine Ball Cleans 10 Sit-Ups   AMRAP 20: Level 3: 10 Pull-ups 10 Divebomber Pushups 20 Walking Lunges Level 2: 10 Jumping Pull-ups or Ring Rows 10  Pushups 20 Walking Lunges Level 1: 5 Ring Rows 5  Pushups 10 Walking Lunges Bro Sesh: 5 Sets: 10 Bent Over Dumbbell […]

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