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WODs

  • 8/20/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on August 19, 2016

    Week 2 of 10- Jerk – max for day; 80% of that x 1 x 3 Mid-hang muscle snatch – 65% x 3 x 3  Mid-hang snatch – 70% x 3 x 3 Mid-hang clean – 70% x 3 x 3 3 sets: A1. 20 dips; no rest A2. 20 KB swings; 30 sec rest

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  • 8/20/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 19, 2016

    Saturday 8/20/2016- 8:30-  Weightlifting Class A.Power Clean & Jerk to max, then 90%x1x4 B.Back Squat 6×3 @ 90% of this week’s top set   9:30 Group Class -Teams of 3  (1 athlete works at a time) Level 3: 200 Thrusters 75/55  150 Burpees  100 Calories, Row 50 GHD Sit-ups Level 2: 200 Thrusters 45/35 150 Burpees 100 Calorie Row 50 […]

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  • 8/19/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on August 18, 2016

    Week 2 of 10- •Snatch – max for day; 10 min rest •Clean & jerk – max for day; 10 min rest •Front squat – max for day 3 sets: A1. Good morning x 8; no rest A2. Hanging leg raise x 20

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  • 8/19/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 18, 2016

    Friday 08/19/2016 Warm-up:  5 sets: 5 Legs Only Strokes 5 Legs + Body Strokes 10 Full Strokes Followed by: Row 500m, building to 2k target pace for last 250m   Conditioning: Row 2k Time Trial   WOD: 3 Rounds For Total Reps: * Complex is completed without setting the bar down.   Rest 1 Minute *Pull-up complex is […]

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  • 9/17/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on August 17, 2016

    Warm-up: Jog 400m Followed by:3RNFT: 10 Kettle bell Swings 5 Wall Balls 50′ High Knees 50′ Buttkicker     WOD:  5RFT-40 Min Cap Level 3- Run 800m 30 Kettlebell Swings, 55/35 30 Wall Ball, 20#/14# to 10’/9 Level 2- Run 600m 20 Kettlebell Swings, 55/35 20 Wall Ball, 20#/14# to 10’/9 Level 1: Run 400m 20 Kettlebell […]

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  • 8/18/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 17, 2016

    Thursday 08/18/2016 Warm-up: 2 Sets @ Easy Pace: 5 Minute Cap 50′ Walking Lunge 10 V-Ups or Tuck-Ups 50′ Walking Toe Touch 10 Superman Extenions w/pause @ top  Followed by: 10 Min Cap 5-1 Clean High Liftoff 5-1 Power Clean from Hip 5-1 Power Clean 5-1 Clean *Start with the empty bar. Each round, drop one […]

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  • 8/17/2016-Barbell of the Day

    By jeff@maverickcrossfit.com | In Barbell | on August 17, 2016

    Week 2 of 10- •Clean & jerk – 75% x 1 x 4 •Clean pull – 95% x 3 x 3 •Clean deadlift – 103% x 3 x 3 •Back squat – 78% x 3 x 5; follow each set immediately with 3 box jumps •Russian twist – 3 x 12/side

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