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WODs

  • 6/23/2015- Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 22, 2015

    Tuesday 6/16/2015 Pregame- Upper Body Prep  Warm Up:2RNFT of:Run 200M10 Push-ups7 Toes to Bar5 Box Jumps Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD: 12 Min AMRAP Level 3: 50 Double Unders5 Wall Walks50M farmers carry, 70/55, 55/35 Level 2:30 Double Unders or 100 Single unders5 Wall Walks50M farmers carry,  55/45, 45/35 Level 1:100 Singles3 […]

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  • 6/22/2015-Workout of the Day

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

    Monday 6/22/2015 Session 1: Strength: 1. Back Squat 3@9- 1-5%LD 2. Deadlift 3@9- 1-5%LD Gymnastics: 5 Sets of::30 Second L-Sit :30 Second Frog Stand Session 2: 3 Rounds @100% effort for total working time. 10 Minute rest between each effort.  Row, 250 m 10 Kettlebell Swings,70/55 lbs 10 Burpees 10 Kettlebell Swings, 70/55 lbs 10 Burpees 10 Kettlebell […]

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  • 6/22/2015-Workout of the Day

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

    Monday 6/22/2015 Pregame- Squat Prep Warm Up: Row 500M/Run 400M Strength: 12 Minutes Back Squat 3 Rep- Heavy for Day WOD: For total “working’ time: 3 rounds @100% 10 Minute Rest between each round *3 People to each rower.  In A,B,C Fashion. Level 3: Row, 250 m 10 Kettlebell Swings,70/55 lbs 10 Burpees 10 Kettlebell Swings, 70/55 lbs 10 […]

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  • 6/20/2015- MUTTPack of The Day

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

    Saturday 6/20/2015   Clean and Jerk* 1.1@8- Repeats  * These should be Heavy and Pretty. Squat: 5@9- No Drop WOD: * Teams of 3 complete: Team Kelly 20 Minute AMRAP: #1 runs 400M #2 does AMRAP Box jump #3 does AMRAP Wall ball.* When the runner finishes, runner goes to box jumps, box jumps to wall ball and wall ball then […]

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  • 6/20/2015- Workout of the Day

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

    Saturday 6/20/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: * Teams of 3 complete: Team Kelly for total reps 20 Minute AMRAP:  #1 runs 400M #2 does AMRAP Box jump #3 does AMRAP Wall ball.* When the runner finishes, runner goes to box […]

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  • 6/19/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on June 18, 2015

    Friday 6/19/2015 Session 1: Weightlifting: Snatch 1@9*- 1-5% LD, 2-10%LD Gymnastics 10:00 Skill WorkLateral Wall WalksFreestanding Handstand holdWalking on Hands WOD: Kettle bell Complex  as follows: DEMOWeight-45/25 One arm swing* (30 seconds left + 30 seconds right) High pull (30 seconds left + 30 seconds right) Clean (30 seconds left + 30 seconds right) Snatch (30 seconds left […]

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  • 6/19/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 18, 2015

    Friday 6/19/2015 Pregame- Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: For Total Reps (All Levels and Unloaded) Kettle bell Complex  as follows: DEMOLevel 3-45/25level 2- 35/20Level 1-20/15 One arm swing* (30 seconds left + 30 seconds right) High pull (30 […]

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