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WODs

  • 6/27/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 26, 2016

    Monday 06/26/2016 Warm-Up: 5 Sets @ Easy Pace: 50 Single Unders 10 Inchworms 3 Wall Walks 10 Overhead Squats *Start with empty bar. Focus on gradually narrowing grip throughout warm-up. Adding weight is acceptable, but is not necessary. Strength:20 Minutes Level 3/2-Overhead Squat 5-5-5, 3×5 Level 1- Front Squat 5-5-5, 3×5 **Build over the first three sets to […]

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  • 6/26/2016-Open Gym

    By jeff@maverickcrossfit.com | In WOD | on June 25, 2016

    Sunday 6/26/2016 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 Choose 1: Option 1: 16 minutes @ easy pace: 10 Steps Forward Crawl 10 Steps Backward Crawl 100′ Single Arm Overhead Carry, left arm 100′ Single Arm Overhead Carry, right arm […]

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  • 6/25/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 24, 2016

    6/25/2016- Week 8 of 12 Level 1: Tall Snatch- 5×3 (Light Technique Work) Snatch-Heavy Single; 15 reps -EMOM Clean and Jerk- Heavy single; 15 reps- EMOM Front Squat- 3×2 *For lifts, you will be doing a total of 15 lifts, You will work up to a heavy for the day, then drop weight and hit the […]

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  • 6/25/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 24, 2016

    Saturday 6/25/2016- 8:30-  Weightlifting Class A.5-1 Clean High Liftoffs B.5-1 Power Cleans C.5-1 Front Squats w/3 second pause *Start with a very light weight for 5 reps. Each set, add a little bit of weight and subtract one rep. D.Clean w/3 Second Pause in Squat 3-3-3, 3×3 *Build over the first three sets to a […]

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  • 6/24/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on June 23, 2016

    Friday 6/24/2016- Warm-Up: 200m run 25 singles/dubs 10 ttb 10 band pull apart 10 hollow rocks 10 pushups 10 downward dog/upward dog   Workout: Fight Gone Bad FGB Singles/dubs Flutter kicks  Kbs  Tsunami’s  Dips *3rds of 60 sec Max Efforts 1 min rest between rds

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  • 6/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In Barbell | on June 23, 2016

    6/24/2016- Week 8 of 12 Level 1: Tall Clean 5×3 (Light Technique Work) Clean- 5×2 Halting Clean Deadlift +Clean Pull 5x (1+2) Back Squat 3×5 (Lighter than Monday) Weighted sit-up – 3 x 10 Level 2: •Snatch – 75% x 2, 80% x 1 x 4 •Snatch pull off riser – 85% x 4 x 5 •Snatch push […]

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  • 6/24/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 23, 2016

    Friday 06/24/2016 EMOM x 12A.2 Power Cleans-Ascending WeightB. 3 Dips C. 100M Run WOD: For Time Level 321-15-9Power Cleans, 135/95Ring Dips400m Run Level 2:21-15-9Power Cleans, Ring/Bar Dips400m Run Level 1:15-12-9Power Cleans, 75/55Bar Dips or Box Dips200m Run Extra Credit: A.50-40-30-20-10 Calorie Row:20 rest between efforts   B.Accumulate 1 min in a L sit on parallettes […]

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