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WODs

  • 7/22/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on July 21, 2016

    Friday 7/22/2016- Warm-Up 200 m run 10 dumbbell thrusters 10 reverse lunge 10 beatswings  10 flutter kicks each leg 10 inch worms 200m row Wod 1: Teams of Tw0: Level 3/2 50 cal row 2 man makers 40 cal row 4 man makers 30 cal row 6 man makers 20 cal row 8 man makers Then.. […]

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  • 7/22/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on July 21, 2016

    7/22/2016- Week 12 of 12 Level 1: Tall Clean 5×3 (Light Technique Work) Clean- 8×1 Clean Pull 5×3 Back Squat 3×3 (Lighter than Monday) Ab exercise of choice – 3-4 sets Level 2: •Snatch – 60% x 1 x 5  •Clean & jerk – 60% x 1 x 5  

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  • 7/22/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 21, 2016

    Friday 07/22/2016 Warm-up: 3 Sets @ Easy Pace: 5 Single Arm Lunge + Press, left 10 Superman Extensions w/Pause @ top 5 Single Arm Lunge + Press, right 15-30 Second L-Hold or Hollow Hold   Strength : 15 Minutes Push Press 5-5-5-5-5 *Build over the first three sets. The third set should be near maximal, leaving one good rep […]

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  • 7/21/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 20, 2016

    Thursday 07/21/2016 Warm-up: 20 Minute Cap 2 sets @ easy pace: 10 Box Jumps, explode up/step down 30 Single Unders + 10-15 Double Unders Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes)  Followed By: 5-1 Muscle Snatch from below knee 5-1 Power Snatch w/Pause below knee 5-1 Snatch w/Pause below knee […]

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  • 7/20/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on July 19, 2016

    7/20/2016- Week 12 of 12 Level 1: Tall Jerk 3×3 – Light Movement Prep Jerk Balance 3×3– Light Movement Prep Jerk 8×1 Front Squat 3×2 Push Press 3×4 Pull-Up 3x 10 Level 2: •Snatch – 70% x 1 x 5 •Clean & jerk – 70% x 1 x 5 •Front squat – 90% x 1 3 intervals: […]

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  • 7/20/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 19, 2016

    Wednesday 07/20/2016 Warm-Up:  3 Sets: :15 Mountain Climbers :15 Jump Lunges :15 Pushups :15 Star Jumps :30 Rest Workout Prep: 3 Sets: 10 Kettlebell Deadlifts 10 Kettlebell Swings 10 Kettlebell Goblet Lunges Workout: As Far as Possible in 30 Minute  1 Deadlift, 135#/95# 1 Hang Power Clean, 135#/95# 2 Front Rack Stationary Lunges, 135#/95# 2 Deadlifts 2 […]

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  • The Struggle is real.

    By jeff@maverickcrossfit.com | In Blog | on July 19, 2016

    Finding the ever elusive life-work balance can prove difficult, even more so when your life and work are forever intertwined.  For most of you, once you check out of the office at 5pm, you get to focus on life; that may be picking up the kids, grocery shopping or hopefully heading into Maverick for the best hour of […]

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