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WODs

  • 5/05/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 4, 2015

    Tuesday 5/05/2015  Session 1: Strength:  1.Push Press 10@9 Easy row 6 Minutes 2.Barbell Row -10@9 3. 20 min EMOM Every Minute on the minute preform 1 spilt Jerk from the rack.  Flexibility: 10 MinutesTripod x 5BridgeHold :30Situp to pancake x 10

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  • 5/05/2015

    By jeff@maverickcrossfit.com | In WOD | on May 4, 2015

    Tuesday 5/05/2015 Pregame- Upper Body Prep  Warm Up: 3RNFT of:Run 200M5 HSPU10 Hollow Rocks5 Broad Jumps  Strength: 12 Minutes: Push Press 10RM WOD: 20 min EMOM Every Minute on the minute preform 1 spilt Jerk from the rack.  Extra Credit: 10 MinutesTripod x 5BridgeHold :30Situp to pancake x 10

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  • 5/04/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 3, 2015

    Monday 5/04/2015   Session 1: Prep: Dead Bug Drill Strength: 1. Back Squat 10@9 2. Deadlift 10@9 Aerobic:  4 Rounds @55-60%  1. 10 False Grip Ring Chin Ups 2. Row 2 Minutes 3. Ring Support x 1:00 4. Airdyne for 2 Minutes  5. 10 Tuck Ups 6. Walk 2 Minutes Session 2:  WOD: 3rft Run 400M 21 Burpees 7 Front Squats […]

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  • 5/04/2015

    By jeff@maverickcrossfit.com | In WOD | on May 3, 2015

    Monday 5/04/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 12 Minutes Establish 10RM Back Squat. WOD:  3RFT Level 3: Run 400M 21 Burpees 7 Front Squats 185/125 Level 2: Run 400M 21 Burpees 7 Front Squats 135/95 Level 1: Run 400M * 21 Burpees  7 Front Squats 75/55 *Scale run to maintain intensity Unloaded: Run […]

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  • 5/02/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 1, 2015

    Saturday 5/02/2015   Weightlifting  Snatch* 1.1@8- Repeats  * These should be Heavy and Pretty. Back Squat 5@9- No Drop   WOD: For Time 21-15-9 reps for time of: Deadlifts, 225/155 Box jumps, 24/20 Handstand push-ups Gymnastics: 15 Sets of Grip Complex  

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  • 5/2/2015

    By jeff@maverickcrossfit.com | In WOD | on May 1, 2015

    Saturday 5/02/2015  7:00-8:30 Am- WholeLife Challenge Kick-off! 9 AM-5:00 PM – Weightlifting Clinic      

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  • 5/01/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 30, 2015

    Friday 5/01/2015 Session 1: Weightlifting: Clean And Jerk 1@9*- 10%* Load Drop *Establish 1@9 * Drop 10% off weight above, hit singles until becomes 9 again.   Gymnastics/ Odd Object 5 Sets of: For Quality/Not time 10 Ring Push Up 10 Candlestick to Hollow Vertical Jump 20 Arch Rocks 25M Stone Carry -Heavy Session 2: WOD: 4RFT 50 […]

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