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WODs

  • 9/23/2016-Workout of the Day

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

    Friday 9/23/2016 Warm-up: 12 Minutes @ Easy Pace: Jog 200m 3 Wall Walks 5 Hanging Leg Raises or Toe to Bar 5 Medicine Ball Squats Row 250m 5 Tap Swings on Pullup Bar 5 Pushups 5 Romanian Deadlifts, light   @ 0:00 WOD 1: AMRAP 20: Level 3: 10 Strict Handstand Pushups 20 Toes-to-Bar 30 Wall […]

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  • 9/22/2016-Workout of the Day

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

    Thursday 9/22/2016 Warm-Up: 10 Minute Cap 3-1 Muscle Snatch 3-1 Power Snatch 3-1 Overhead Squat 3-1 Snatch Start with the empty bar. Each round, drop one repetition from each movement and add a bit of weight.   Strength: TIMECAP: 20:00 Pause Snatch 2-2-2, 3×2 Build over the first three sets. The weight used on the third set should […]

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  • 9/21/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on September 20, 2016

    Week 7 of 10-RELOAD •Snatch – max for day; 90% of that x 1 x 2 •Clean & jerk – max for day; 90% of that x 1 x 2 •Back squat – 80% x 3 x 3 •Ab wheel – 3 x 15

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  • 9/21/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on September 20, 2016

    Warm-Up: Jog 400m 100′ Bear Crawl 25 Sit-ups   Workout: AMRAP 5: 10 Pushups 10 Single Arm Dumbbell or Kettlebell Push Press, left 10 Single Arm Dumbbell or Kettlebell Push Press, right Rest 3 Minutes AMRAP 5: Max Row Calories Rest 3 Minutes AMRAP 5: 5-10 Strict Pullups OR 5 Jumping Pullups + Negative 10 […]

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  • 9/21/2016-Workout of the Day

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

    Wednesday 9/21/2016 Warm-Up: 3 Sets @ Easy Pace: 7 Min Cap 5 Perfect Burpees 10 Hollow Rocks 10 Russian Kettlebell Swings + 5 American Kettlebell swings, light Bro Sesh: 7 min Cap  3 Sets @ easy pace: 10 Rear Delt Flyes @ 303 Tempo, light 10 Superman Extensions w/pause @ top 10 Scapular Pushups *303 Tempo = three seconds up, […]

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  • 9/20/2016-Barbell of the Day

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

    Week 7 of 10-RELOAD •Muscle snatch – max for day •Power snatch – 80% x 1 x 5 •Power clean & power jerk – 80% (of PC) x 1 x 5 3 sets: 10 DB bent row 10 1-arm DB bench press (per arm) 1 min rest

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  • 9/20/2016-Workout of the Day

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

    Tuesday 9/20/2016 Warm-up: EMOM 9, alternating: a) 4 Deadlifts @ X131 Tempo b) 5 Front Squats + 4 Strict Press + 3 Overhead Squats d) 30 Single Unders + 5-10 Double Unders Notes: Deadlift: X031 = Accelerate up as normal, brief pause at top, three second eccentric. Start light and add a bit of weight […]

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