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WODs

  • 4/22/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 21, 2015

    Wednesday 4/22/2015 Session 1: Weightlifting: 1.High Hang Clean 5@9 This is an unbroken set Aerobic/Gymnastics: 4RNFT: 4 Minute easy Row 20 Hollow Rocks 4 Minute Easy Airdyne 20 Arch Rocks 10 Broad Jumps Session 2: WOD:3RFT 400M Run 21 Kb Swings 55/35 12 Toes to Bars

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  • 4/22/2015

    By jeff@maverickcrossfit.com | In WOD | on April 21, 2015

    Wednesday 4/22/2015 Pregame-Upper/Lower Prep Warm Up: Row 1,000 Clean Prep Strength: 12 Minutes to establish: Heavy for Day Level 3/2-5 rep Clean from High Hang Level 1-Clean Technique  WOD:  3RFT  Level 3: 400M Run 21 Kb Swings 55/35 12 Toes to Bars Level 2: 400M Run 21 Kb Swings 55/35- Adjust weight as needed to go […]

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  • 4/21/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 20, 2015

    Tuesday 4/21/2015  Session 1: Strength:  1.Push Press 10@9 Easy row 6 Minutes 2.Barbell Row -10@9 Flexibility Work : 10 Minutes Bridge or Progression X 5 Pancake or Progression :30 Hang at Bottom of Dip :20   Session 2: 4RNFT: 5 High Box Jumps 10 Chin-ups 15 Push-ups 10-8-6-4-2/100-80-60-40-20 Burpee Box Jump Overs 30/24 Double unders

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  • 4/21/2015

    By jeff@maverickcrossfit.com | In WOD | on April 20, 2015

    Tuesday 4/21/2015 Pregame- Upper Body Prep  Warm Up: 4 RNFT: 5 High Box Jumps 5-10 Strict Chin-ups 10-15 Push-ups  Strength: 12 Minutes: Push Press 10RM  WOD:   10-8-6-4-2/100-80-60-40-20 Level 3: Burpee Box Jump Overs 30/24 Double unders Level 2: Burpee Box Jump Overs 24/20 Double unders x .5, or single unders Level 1: Burpee Box Jump Overs 20/16 Single […]

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  • 4/20/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 19, 2015

    Monday 4/20/2015   Session 1: Prep: Dead Bug Drill Strength: 1. Back Squat 10@9 6 Minute Easy Row 2. Deadlift 10@9   Aerobic:  6 Rounds @55-60% (HR-130-160) 1. Row 1 Minute 2. 6-8 Hollow Rocks 3. Airdyne 1 Minute 4. 6-8 Arch Rocks 5. 30-45 Second Handstand hold, Chest to wall.  Session 2:  WOD: 3RFT: 50 Squats 7 Muscle-ups 10 Hang […]

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  • 4/20/2015

    By jeff@maverickcrossfit.com | In WOD | on April 19, 2015

    Monday 4/20/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 12 Minutes Establish 10RM Back Squat. WOD: 3RFT: Level 3 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) Level 2- 50 Squats 7 Burpee Chest To Bars 10 Hang power cleans (95/65lbs) Level 1- 50 Squats 7 Burpee Pull-ups 10 Hang power cleans (65/45lbs)   Watch some […]

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  • 4/18/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on April 17, 2015

    Saturday 4/18/2015   Weightlifting Class Squat 5@9- No Drop Snatch* 1.1@8 5% Repeats * These should be Heavy and Pretty. Repeat doubles until its @9 WOD: Teams of 2 complete: 30 Min AMRAP 1 Deadlift 365/235 or  75% Of 1 Rep Max AKA heavy but manageable. 6 Strict HSPU 9 Burpee Box Jump Over 24/20 Partner 1 Runs 400M, Partner 2 accomplishes as much work […]

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