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WODs

  • 1/19/2015

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Monday 1/19/2015 Pre-Game: Squat prep Warm Up: Locomotion Routine: *For Handstand Walk- Inch Worms * For Bridge walk- Work on Bridge Position Strength: 12 Minutes to establish  Squat 5@9 WOD:3RFT: Level 3: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ Level 2: 20 Burpee Pull […]

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  • 1/17/2014

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Saturday 1/17/2015 8:30- Weightlifting Class Squat 3@9- No Drop Snatch 5 x (1.1) @~ 80-85%  2@8 (repeats) 9:30- Team WOD Teams of 3: 100 Wallballs 800M Run (each person) 100 Wall balls During Wallballs one athlete must be holding an L-sit Scale for L-sit: Tuck postion. New athletes :Hanging knee raise hold.

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  • 1/16/2015

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Friday 1/16/2015 Pre-Game: Upper body prep Lower body Prep Warm Up: Row 1000/Run 800 Coach led Clean and Jerk Prep Strength: 12 Minutes to establish : Level 3: 3 Hang cleans 3 Front Squats 3 Shoulder to Overhead Level 2: 3 Hang cleans 3 Front Squats 3 Shoulder to Overhead Level 1: Technique Practice WOD:For time: 10-8-6-4-2 […]

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  • 1/15/2015

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Thursday 1/15/2015 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  Snatch Clinic WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 1/14/2015

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Wednesday 1/14/2015 Pre-Game: Upper body prep Lower body Prep Warm Up: Row 1000/Run 800 1 RNFT: 60 Hand Stand Hold 60 Second Hollow Hold  Followed by: Coach led Snatch Prep Strength: 12 Minutes to establish : Level 3: Establish 1 RM Snatch Level 2: Establish 1 RM Snatch Level 1: Snatch Technique WOD:3RFT: Level 3 21-Chest to […]

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  • 1/13/2015

    By jeff@maverickcrossfit.com | In WOD | on January 12, 2015

    Tuesday 1/13/2015 Pre-Game: Upper body prep Lower body Prep Warm Up: Locomotion Routine *For Handstand Walk Sub Walk-outs -https://www.youtube.com/watch?v=bM1elZY5WoE * For Bridge walk- Work on Bridge Position- Strength: 12 Minutes to establish : Level 3- 3 RM Power Clean+Power Jerk Level 2- 3 RM Power Clean+Power Jerk Level 1- 3RM Push Press WOD:For total time Complete: Level […]

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  • 1/12/2015 WOD

    By jeff@maverickcrossfit.com | In WOD | on January 8, 2015

    Monday 1/12/2015 Pre-Game: Squat prep Warm Up: Run 800: 3RNFT of: 8 Shoulder Taps or 20 Second Handstand Hold 8 Pistols  3/2 Bar Muscle Ups 20 Second Hollow/Arch Hold Strength:  12 Minutes Level 1- Front Squat Practice, Work up to heavy triple Level 2/3 Establish 3RM Front Squat WOD: Level 1: 30 Front Squat 65/45 30 Calorie Row 30 […]

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