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WODs

  • 7/3/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 2, 2015

    Friday 7/3/2015 Session 1: Weightlifting: Snatch 1@9*- 1-5% LD, 2-10%LD Gymnastics 10 Sets of:5 Handstand Push Up3 Muscle Up WOD:10–9-8-7-6-5-4-3-2-1 Dynamic Push-up 45/25 *50M Double KB Front Rack Carry BETWEEN each set for a total of 9 carries.   

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  • 7/3/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 2, 2015

    Friday 7/3/2015 Pregame-Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: 10–9-8-7-6-5-4-3-2-1  Dynamic Push-up*50M Double KB Front Rack Carry BETWEEN each set for a total of 9 carries.  Level 3- Dynamic Push-up 45/25 55/35 on carries Level 2- Hand release Push-up 35/25 […]

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  • 7/2/2015- Workout of the Day

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

    Thursday 7/2/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   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 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 […]

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  • 7/1/2015-MUTTPack of the Day

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

    Wednesday 7/1/2015 Session 1: Weightlifting: 1.3@9 Clean 2. Front Squat 2@9 Gymnastics: 3 Sets of: 15 Candlestick 25 Hollow Rock 25 Superman Rock Session 2:WOD:  3RFT21 WallBalls14 Deadlifts 245/1657 Muscle Ups

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  • 7/01/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 30, 2015

    Wednesday 7/01/2015 Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean  Level 1-Clean Technique WOD:  3RFTLevel 3: 21 WallBalls14 Deadlifts 245/1657 Muscle UpsLevel 2:21 WallBalls14 Deadlifts 205/1257 Chest To barsLevel 1:15 WallBalls 14/1010 Deadlifts 135/955 Pull-ups or Ring Rows Unloaded: 21 WallBalls14 Slam Balls7 Pull-ups or Sub Extra […]

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  • 6/30/2015-MUTTPack Of the Day

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

    Tuesday 6/30/2015 Session 1: Strength:  1.Split Jerk 3@9 1-5% 1-10% Load drop 2.Weighted Pull-up 3@9 1-5% 1-10% Load drop WOD:   4 Intervals for cumulative working time:18- GHD sit-ups12 HSPU6 Burpee Box Jump 24/20Rest 2 Minutes Flexibility: 2 Sets of: 30 Shoulder Pass Through 10 Bridge Up 3 Skin the Cat :10 hold

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  • 6/30/2015-Workout of the Day

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

    Tuesday 6/30/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:50 Double Unders  or :45 Second Practice30 Feet Handstand walk or Inch Worms10 Hollow Rocks/Arch Rock Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD:  4 Intervals for cumulative working time:Level 3-18- GHD sit-ups12 HSPU6 Burpee Box Jump 24/20Rest 2 MinutesLevel 2-15- GHD sit-ups […]

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