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WODs

  • 8/03/2015-MUTTPack of the Day

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

    Monday 8/03/2015 Session 1: Strength: 1.Squat – 10@9 5% LD 2.Deadlift – 10@9 5% LD Gymnastics: 3 Sets of: 10 Chin-ups 10 Ring Dips 10 V-ups Aerobic Capacity: Run: 4x400m @ 2-4 seconds faster than mile pace; rest 60 seconds between efforts Session 2:  WOD: For Total Reps:2 Minutes: 25 Calorie Row AMRAP Double Unders Rest 2 Minutes 2 Minutes: […]

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  • 8/03/2015-Workout of the Day

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

    Monday 8/03/2015 Pregame- Lower Prep Warm Up: 10 KB Goblet Squats 10 Walking lunges (Per leg) 10 Single Leg Deadlifts (Per Leg) 10 Kb Goblet Squats Strength: 14 Minutes 10 Rep Deadlift- Establish Heavy for the Day WOD: For Total Reps: Level 3: 2 Minutes: 25 Calorie Row AMRAP Double Unders Rest 2 Minutes 2 Minutes: 20 […]

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  • 8/1/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 31, 2015

    Saturday 8/1/2015   Weightlifting: Snatch- 1@10 Rest 10 Minutes Clean and Jerk- 1@10 WOD: Teams of Three for time: 50Ft tire Flip 20 Tire Jump Overs 50Ft tire flip 20 Tire Jump overs 9 Legless rope climbs 125 Hang to overhead 95/65    

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  • 8/1/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 31, 2015

    Saturday 8/1/2015   Weightlifting Class 8:30-9:30 Snatch- Establish 1 rep Max Rest 10 Minutes Clean and Jerk- Establish 1 Rep Max   Group Class 9:30-10:30 WOD: Teams of Three for time: Level 3: 50Ft tire Flip 20 Tire Jump Overs 50Ft tire flip 20 Tire Jump overs 9 Legless rope climbs 125 Hang to overhead 95/65   […]

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  • 7/31/2015-MUTTPack of the Day

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

    Friday 7/31/2015 Session 1: Weightlifting: Snatch -work up to 70% Clean and Jerk- Work up to 70% WOD: WOD: 2 Rounds for total reps Level 3: 4 Min AMRAP12 Calorie Row9 KettleBell Swings 70/556 BurpeesRest 4 Minutes

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  • 7/31/2015-Workout of the Day

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

    Friday 7/31/2015 Pregame-Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Work up to 80%  Level 1- Snatch Technique  WOD: 2 Rounds for total reps Level 3: 4 Min AMRAP12 Calorie Row9 Kettlebell Swings 70/556 BurpeesRest 4 Minutes Level 2: 4 Min AMRAP12 Calorie Row9 KettleBell Swings 55/356 BurpeesRest 4 Minutes […]

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  • 7/30/2015-Workout of the Day

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

    Thursday 7/30/2015 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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