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WODs

  • 3/26/2015

    By jeff@maverickcrossfit.com | In WOD | on March 25, 2015

    Thursday 3/26/2015 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  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 3/25/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 24, 2015

    Wednesday 3/25/2015   EMOMx8 Odd: 6 PC at 135/95 + 7 Box Jumps 24/20 Even: Row 12/10 Calories EMOMx8 Odd: 6 S2O 135/95 + 6 Box Jumps 24/20 Even: Row 11/9 Calories  EMOMx8 Odd: 6 Burpee Box Jump overs 24/20 Even: Row 10/8 Calories   

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  • 3/24/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 23, 2015

    Tuesday 3/24/2015   Strength:  Jerk From rack, Heavy for day* WOD: 6 Rounds for Time:  3 Squat Snatches 185/135 6 Overhead Squats 9 C2B Pull-ups

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  • 3/25/2015

    By jeff@maverickcrossfit.com | In WOD | on March 23, 2015

    Wednesday 3/25/2015 Pregame- Upper/Lower Warm Up: Clean Prep Strength:  12 Minutes to establish heavy for day: Level 3/2- Clean  Level 1- Clean Technique WOD: EMOMS  Level 3: EMOMx8 Odd: 6 PC at 135/95 + 7 Box Jumps 24/20 Even: Row 12/10 Calories 1 min transition EMOMx8 Odd: 6 S2O 135/95 + 6 Box Jumps 24/20 Even: Row 11/9 Calories  […]

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  • 3/24/2015

    By jeff@maverickcrossfit.com | In WOD | on March 23, 2015

    Tuesday 3/24/2015 Pregame- Upper Body Prep /Lower Body Prep Warm Up: 2RNFT: Row 200M 10 Barbell strict Press 5 Pull-ups   Strength: 12 Minutes: Level 3/2- Jerk from rack, Heavy for day Level 1- Jerk Technique.   WOD:  *15 Minute Cap Level 3 – 6 Rounds for Time:  3 Squat Snatches 185/135 6 Overhead Squats 9 […]

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  • 3/23/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 22, 2015

    Monday 3/23/2015   Session 1: Strength: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps 3 x 10- Glute Ham Raises. Demo Aerobic: 10 Rounds Not for Time: 1 Minute Row 1 Minute Handstand Walk Practice 1 Min Airdyne    Session 2:  WOD:  8 Min AMRAP 2 Thrusters 95/65 2 Burpee Box Jump […]

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  • 3/23/2015

    By jeff@maverickcrossfit.com | In WOD | on March 22, 2015

    Monday 3/23/2015 Pregame- Squat Prep Warm Up: Locomotion Routine: *For Handstand Walk Sub Walk-outs -DEMO * For Bridge walk- Work on Bridge Position-Raise feet as needed  Strength: 25 Minutes Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. WOD:  AMRAP 8 Level 3: […]

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