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WODs

  • 6/25/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 24, 2016

    6/25/2016- Week 8 of 12 Level 1: Tall Snatch- 5×3 (Light Technique Work) Snatch-Heavy Single; 15 reps -EMOM Clean and Jerk- Heavy single; 15 reps- EMOM Front Squat- 3×2 *For lifts, you will be doing a total of 15 lifts, You will work up to a heavy for the day, then drop weight and hit the […]

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  • 6/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 24, 2016

    Saturday 6/25/2016- 8:30-  Weightlifting Class A.5-1 Clean High Liftoffs B.5-1 Power Cleans C.5-1 Front Squats w/3 second pause *Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. D.Clean w/3 Second Pause in Squat 3-3-3, 3×3 *Build over the first three sets to a […]

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  • 6/24/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on June 23, 2016

    Friday 6/24/2016- Warm-Up: 200m run 25 singles/dubs 10 ttb 10 band pull apart 10 hollow rocks 10 pushups 10 downward dog/upward dog   Workout: Fight Gone Bad FGB Singles/dubs Flutter kicks  Kbs  Tsunami’s  Dips *3rds of 60 sec Max Efforts 1 min rest between rds

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  • 6/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 23, 2016

    6/24/2016- Week 8 of 12 Level 1: Tall Clean 5×3 (Light Technique Work) Clean- 5×2 Halting Clean Deadlift +Clean Pull 5x (1+2) Back Squat 3×5 (Lighter than Monday) Weighted sit-up – 3 x 10 Level 2: •Snatch – 75% x 2, 80% x 1 x 4 •Snatch pull off riser – 85% x 4 x 5 •Snatch push […]

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  • 6/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 23, 2016

    Friday 06/24/2016 EMOM x 12A.2 Power Cleans-Ascending WeightB. 3 Dips C. 100M Run WOD: For Time Level 321-15-9Power Cleans, 135/95Ring Dips400m Run Level 2:21-15-9Power Cleans, Ring/Bar Dips400m Run Level 1:15-12-9Power Cleans, 75/55Bar Dips or Box Dips200m Run Extra Credit: A.50-40-30-20-10 Calorie Row:20 rest between efforts   B.Accumulate 1 min in a L sit on parallettes […]

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  • 6/23/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 22, 2016

    Thursday 6/23/2016 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 If you have been following the programming all week and are coming into work: Active Recovery: Row 45 minutes @ 6- RPE Bring a Friend WOD: Wingman” Teams of 2: 100 Burpees 100 Sit-ups 100 […]

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  • Community Extends Past your Bay Doors

    By jeff@maverickcrossfit.com | In Blog | on June 22, 2016

    CrossFitters love to talk about Community. And for good reason. However, Maybe we’ve been doing it all wrong. For so long I’ve thought Community only applied to the four walls of Maverick. That’s all changing.  Like most CrossFit gyms, Maverick has a wonderful community.  I believe whole heartedly in our coaching staff and think we […]

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