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WODs

  • 8/28/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 27, 2015

    Friday 8/28/2015 Pregame- Upper Prep/Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for Day  Level 1- Clean and Jerk Technique  WOD: 10 Rounds for total reps Level 3: :30 Second max double unders Rest 30 Seconds :30 Second max Burpees Rest 30 Seconds Level 2: :30 Second max […]

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  • 8/27/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 26, 2015

    Thursday 8/27/2015 Food for Thought- Watch This Mobility for Athletes– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   9:00AM & 4:30/5:30/6:30 PM 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 […]

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  • 8/26/2015-MUTTPACK of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 25, 2015

    Wednesday 8/26/2015 Session 1: Strength:  1. High Hang Snatch 5@9 *This movement should begin with a vertical dip to Position 1. 2.Front Squat- 5@9  Aerobic 55 Minute Airdyne @6*  *@6=Recovery pace, slight increase in heart rate but should be able to maintain pace almost indefinitely.   Session 2: WOD:”NANCY” 5RFT 400M Run 15 Overhead Squats 95/65 Gymnastics: 5×6 Forward Roll to […]

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  • 8/26/2015-Workout of the Day

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

    Wednesday 8/26/2015 Pregame- Snatch Prep Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep High Hang Snatch Level 1-High Hang Snatch Technique Work  WOD: Nancy 5RFT: Level 1Run 200M15 Overhead Squats with PVC Pipe Level 2-Run 400M15 Overhead Squats 75/45 Level 3-Run 400M15 Overhead Squats 95/65 Unloaded: Run 400M15 Wall […]

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  • 8/25/2015-MUTTPack of the Day

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

    Tuesday 8/25/2015 Session 1: Strength:  1.Push Press 10@9 -5% LD 2.Bent over Row 10@9-5% LD WOD:  FT15 Bar Muscle Ups1000M Row15 Bar Muscle Ups Flexibility: 4 Sets of: :30-1:00 Ankle Stretch :10-:30 Wrist stretch :30  Bridge Hold  

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  • 8/25/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 24, 2015

    Tuesday 8/25/2015 Pregame- Upper Prep Warm Up: 2RNFT:Run 200M25Ft Handstand Walk10 Pull-ups15 Hollow+Arch Rocks Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day Level 3:15 Bar Muscle Ups1000M Row15 Bar Muscle UpsLevel 2: 15 Burpee chest to Bars 1000M Row 15 Burpee Chest to Bars Level 1: 15 Burpees 15 Banded Pullups […]

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  • 8/24/2015-MUTTPack of the Day

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

    Monday 8/24/2015 Session 1: Strength: 1.Squat – 10@9 5%LD 2.Deadlift – 10@9 NO LD Gymnastics: For quality  3 Sets of: 5 Pull-overs 10 Plyo Push-ups 20 Russian Twists Aerobic Capacity: Row: 4×6 Minutes @8* Rest 60 Seconds between effort *@8= Muscular fatigue is substantial and heart is significantly elevated. You should not be able to hold more than a brief conversation. You should […]

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