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WODs

  • 5/20/2016-Barbell of the Day

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

    5/20/2016- Week 3 of 12 Level 1: Tall Clean 5×3 (Light Technique Work) Mid-Hang Clean- 5×3 Clean Deadlift + Finish 5×3  Back Squat 3×5 (Lighter than Monday) Level 2: •2-position snatch – 75% x 2 sets, 80% x 2 sets •Snatch pull – 96% x 5 x 5 •Snatch push press – 78% x 5 x 5 […]

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  • 5/18/2016-Barbell of the Day

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

    5/18/2016- Week 3 of 12 Level 1: Tall Jerk 3×3 – Light Movement Prep Jerk Balance 3×3– Light Movement Prep Behind the Neck Jerk 5×3 Front Squat 3×5 Press 3×10 Dumbbell Row 3x 10 Level 2: •2-position clean (floor, mid-thigh) – 75% x 2 sets, 80% x 2 sets •Clean deadlift – 105% (of clean) x […]

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  • 5/17/2016-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 17, 2016

    2017 Open Athletes: 1. Conditioning 5 Rounds: 500m Row 15 Burpees 10 Front Squats (155/105) 2. Midline/Double under Stamina 5 rounds: 100-80-60-40-20 Double unders 25-20-15-10-5 GHDSU 2016 Regional Level: The 2016 regional athlete schedule will continue through the final week of the regionals. If your regional is this coming weekend, taper appropriately. 1. Snatch For […]

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  • 5/20/2016-Unloaded of the Day

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

    Friday: For time Teams of 2 400m Farmers carry(each teammate does 2/100m) 100 wallballs 400m FC 200 mountain climbers 400m Farmers Carry 100 burpees 400m Farmers Carry * break up reps however u like with 1 teamate working at a time *FC weight men 55/45 *FC weight women 35/25

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  • 5/18/2016-Unloaded of the Day

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

    Wednesday:  Emom 24 min 1.45 sec ME singles/30 sec dubs 2.15/12/10 kbs 3.15/12/10 box jumps 4.15/12/10 weighted sit ups/sit ups

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  • 5/20/2016-Workout of the Day

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

    Friday 05/20/2016 Warm-Up: 1 rounds not for time  of:30-60 second Row30-60 second RunFollowed by:15 GHDSU15 Hip Extensions10 Strict Pull ups10 Push ups or Strict Ring Dips10 Reverse Lunge Reach (alternating Samson Stretch)10 PVC Pass Throughs10 PVC OHS or Wall Facing Squats10-20 Band Pull Aparts WOD- For time 0-15:00Level 3: 100-80-60-40-20 DU 10-8-6-4-2 OHS, 135/95 5-4-3-2-1 […]

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  • 5/19/2016-Workout of the Day

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

    Thursday 5/19/2016 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 3 Rounds: Station 1 – 75 Double Unders Station 2 – 500 Meter Row Station 3 – 400 Meter Run Stations rotate every 3:00.  Any time remaining after completion of the […]

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