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WODs

  • 1/30/2015 WOD

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

    Friday 1/30/2015   Session 1: Strength: Snatch 1@9 10% Load Drop Press 3@9 3% Load Drop Gymnastics: Chest to bar Pull-ups-(12-15) +(4x) or (15-20) +(5x) or (20-25) +(6x) Ring Dips-(12-15) +(4x) or (15-20) +(5x) or (20-25) +(6x) L-Sit hold (12-15) +(4x) or (15-20) +(5x) or (20-25) +(6x) *In seconds, Pick a position that forces breaks under 30 seconds. *5 Deep breaths or no […]

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  • 1/30/2015

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

    Friday 1/30/2015 Pregame- Snatch Prep   Warm Up: Run 1,000/Row 800M Snatch Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- Snatch, Heavy for day Level 1- Snatch Technique WOD: For Time : Level 3: 50 Wall Balls 20/14 30-Power clean, 155/105 15 muscle-ups Level 2: 50 Wall Balls 20/14 30-Power clean, 115/80 15 Burpee Pull-ups Level 1: 50 Wall Balls 14/10 30-Power clean, […]

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  • 1/29/2015

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

    Thursday 1/29/2015   Skill: Spend 45-60 Minutes working on swimming technique.  Freestyle Stroke Stroke-Demo Breathing- Demo Kicking- Demo    

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  • 1/29/2015 WOD

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

    Thursday 1/29/2015 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  Front/Back Lever Skill Practice Progressions- 1,2,3 WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 1/28/2015

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

    Wednesday 1/28/2015 Pregame- Lower body Prep Warm Up: ROW 1,000/Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish heavy for day: Level 3/2- 3 Hang Cleans, 3 Front squats, 3 Jerks Complex Level 1- Clean and Jerk Technique WOD: For Time  Level 3/2/1: 30-20-10 Deadlift- 185/125,155/105,95/65 Box Jump Overs 24/20, 20/16, 16/14 Unloaded: 30-20-10 Kb Swings 55/35 Box […]

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  • 1/28/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on January 26, 2015

    Wednesday 1/28/2015   Session 1: Strength: Clean and jerk 3@8 5% Repeats Deadlifts 6@9 3% Load Drop Aerobic: 10 Min easy pace Row 10 Min easy Pace Airdyne 10 Min Easy pace Run Session 2:  30-20-10 Deadlift- 185/125 Box Jump Overs 24/20

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  • 1/27/2015

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

    Tuesday 1/27/2015 Pregame- Upper Body Prep Warm Up: 3RNFT of: Run 200M 3 Front Lever Tuck – Demo 3- Wall Walks* 8- Candle Sticks-Demo *Start working towards Hands down Strength: 12 Minutes to establish Push Press 6@9 WOD: For reps Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 205/135 Jerk, 2 reps From 2:00-4:00 15-ft. […]

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