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WODs

  • 10/17/2014

    By jeff@maverickcrossfit.com | In WOD | on October 16, 2014

    Friday 10/17/2014 Pre-Game: Upper body prep- Demo Lower body Prep- Demo Warm Up: Row 500/Run 400M Warm-up time for OHS   WOD: This is the Second workout of the Brevard open- Enter Score Here   B.O.14.2- Standards -Standards Video Rx Division 8 Minute Time Cap: 15 Overhead Squats at Bodyweight Any Break is 10 Chest to Bar Pull […]

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  • 10/16/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on October 15, 2014

    Thursday 10/16/2014 Active Recovery 530am/630pm Warm Up: Row 1000/Run 800 2 rounds of 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 WOD: Three rounds for time of: Row 500 meters 25 WallBalls 20/14, 14/10 15  KB swings – 55/35, 25/15 Remember […]

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  • 10/15/2014

    By jeff@maverickcrossfit.com | In WOD | on October 14, 2014

    Wednesday 10/15/2014 Pre-Game: Upper body prep- DEMO  Lower body Prep- DEMO Warm Up: Row 500/Run 400M Snatch Warm-up Strength/Oly: Level 1-Snatch Technique Work Level 2- Snatch 5x(1) @ ~90%-95% Level 3- Snatch 1@9(Load drop) 10% WOD: 6 Rounds of: 400m run Take 2 minutes rest between efforts Extra Credit: 15 Minute sled drag Pick a weight that […]

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  • 10/14/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on October 13, 2014

    Tuesday 10/14/2014 Pre-Game: Banded Pull Apart- Super series DEMO Deadlift Prep-DEMO Warm Up: Row 500M/Run 400M 2RNFT :  30-50 double unders or 30 Seconds practice,  10-15 WallBalls 20 Second Hollow Hold/Arch Hold Strength/Olympic: Level 1- 12 Minutes Strict Press 5@9(No Drops) 12 Minutes Deadlift 5@9 (No Drops) (Weight should be moving quickly, no grinding reps) Level […]

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  • 10/13/2014 WOD

    By jeff@maverickcrossfit.com | In WOD | on October 12, 2014

    Monday 10/13/2014 Pre-Game: Squat prep- DEMO Warm Up: Row 1000m/Run 800m  3RNFT of:  5-10 butterfly pullups/Pull-ups 5-10 strict ring dips/ 6-10 Pistols 5-10 GHD Sit-ups 5-10 Hip Extensions   Strength/Oly: 22 Minutes Back squat 5@8(repeat) 5% WOD: Level 1- For Time: 150 Single Unders 25 Front Squats 55/45 25 Push-ups 100 Double Unders 20 Front Squats […]

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