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WODs

  • 2/1/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 31, 2016

    Monday 2/1/2016 Warm Up: 1 RNFT:100M Row200M  Run Followed by: 5-10  Dips10 KB Goblet Squats10 Walking lunges (Per leg)10 KB Single Leg Deadlifts (Per Leg)10 Kb Goblet Squats  5-10 Dips **All movements should be completed slowly, with the focus on refining positions and prepping the body for the workout WOD 1: 0-12:00- Level 3: 21-15-9:Dead Lift, 275/185Strict Ring Dips […]

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  • 1/29/2016-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on January 28, 2016

    1. Snatch 2 Power Snatches every 30 seconds for 4 minutes – you choose the weight. 2. Conditioning “Regional Event 14.4” 20 Minute Cap 21-15-12-9-6-3 Strict HSPU Front Squats, 195/125 Bar Facing Burpees 3. Rowing 4x750m Row, 3 minute rest between efforts 4. Midline Accessory Work 3-4 Supersets of: 10 Good Mornings, you choose the […]

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  • 1/27/2016-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on January 26, 2016

    SESSION 1 1. Clean and Jerk 5×1 at 85% 2.  Barbell Cycling EMOMx8 Odd:  4 Burpee Box Jumps + 6 TnG Power Cleans, 175/125 – no dropping the bar Even:  4 Burpee Box Jumps + 6 ‘single’ Power Cleans, 175/125  – you must drop the bar after every rep 3.  Conditioning 3 RFT: 10 Bar […]

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  • 1/26/2016-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on January 25, 2016

    SESSION 1 With a Running Clock… A. At the 0:00 “Elizabeth” 21-15-9 Squat Cleans, 135/95 Ring Dips B. At the 10:00 3 RFT: 21 Stone to Shoulder, 95/70 15 Strict HSPU 9 Front Squats, 185/135 C. At the 20:00 27 Cal Row 12 Dumbbell Thrusters, 70/50 21 Cal Row 9 DB Thrusters, 70/50 15 Cal Row […]

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  • 1/29/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on January 25, 2016

    Wednesday 1/29/2016   Workout 1: Level 3: 1000M Row Level 2: 800M Row Level 1: 600M Workout 2: 4RFT: Box Jumps (12)(10)(8) TTB or Knee Raise (10)(8)(6) Buy Out: L3- 200M walking Lunge L2- 100M Walking Lunge + 100M Run L1- 50 M Walking Lunge +150M Run

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  • 1/27/2016-Unloaded of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on January 25, 2016

    Wednesday 1/27/2016 Workout: 30 Minute AMRAP: 12- Wall Balls 10- Kettlebell Swings 8-Sit-ups 6 -Burpees *Partner 1 goes through full workout and then tags partner 2.

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  • 1/30/2016-Workout of the Day

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

    Saturday 1/30/2016 Weightlifting Class 8:30-9:30 Clean and Jerk– Establish 1 RM Group Class 9:30-10:30 Teams of Two A. at the 0:00 complete:AMRAP 20:10 TTB or Knee Raise20 Hand Release Pushups30 Wallballs 20/14, 14/10 B. at the 20:0010 minutes to establish a 1RM Snatch for Team Total  

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