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WODs

  • 5/15/2015

    By jeff@maverickcrossfit.com | In WOD | on May 14, 2015

    Friday 5/15/2015 Pregame- Upper Prep / Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for day Level 1- Clean and Jerk Technique  WOD: 8 Min AMRAP Level 3:1 Ground to Overhead 225/1455 Burpee Box Jump Overs 24/2010 Pull-ups Level 2: 1 Ground to Overhead 155/105 5 Burpee Box […]

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  • 5/14/2015

    By jeff@maverickcrossfit.com | In WOD | on May 13, 2015

      Thursday 5/14/2015 Yoga– 9/4:30/5:30  Skill and make up– 4:30/5:30/6:30 Pre-Game: 15-20 Minute Mobility Warm Up: Row 1000/Run 800: 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 Skill: 20 Minutes  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout From Monday-Wednesday

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  • 5/13/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 12, 2015

    Wednesday 5/13/2015 Session 1: Weightlifting: 1.5@9 Snatch from High hang This is an unbroken set *Watch the Demo video, a slight dip is allowed but only to get to position 1 2. Front Squat 5@9 Aerobic/Gymnastics: 5RNFT: 3 Minute easy Row 1 Min HS Walk Practice 3 Minute Easy Airdyne 4 Wall Walks   Session 2: 4x400M […]

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  • 5/13/2015

    By jeff@maverickcrossfit.com | In WOD | on May 12, 2015

    Wednesday 5/13/2015 Pregame- Snatch Prep Warm Up: Row 1,000 Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep Snatch from High hang Level 1-Snatch Technique  WOD:   All Levels: Record Fastest/Slowest 4×400 M Run2:1 Rest Extra Credit: 5:00 Handstand Walk Practice20 Wall Climbs

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  • 5/12/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 11, 2015

    Tuesday 5/12/2015  Session 1: Strength:  1.Push Press 10@9 Easy row 6 Minutes 2.Barbell Row -10@9 3.Flexibility:2 Sets3 Skin the cats with :10 Sec Hold at bottom1:00 Couch Stretch Right1:00 Couch Stretch Left Session 2: WOD: 3RFT 30 Calorie Row20 Knee to Elbows10 Push Press 115/75

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  • 5/12/2015

    By jeff@maverickcrossfit.com | In WOD | on May 11, 2015

    Tuesday 5/12/2015 Pregame- Upper Body Prep  Warm Up: 3RNFT of:Run 200M:30 Second Handstand Hold10 V-ups or Tuck Ups15 Air Squats  Strength: 12 Minutes: Push Press 10RM WOD: 3RFT: Level 3: 3RFT:30 Calorie Row20 Knee to Elbows10 Push Press 115/75 Level 2: 3RFT:30 Calorie Row20 Knee to Elbows10 Push Press  95/65 Level 1: 3RFT:30 Calorie Row20 Knee Raises10 Push Press 65/45 […]

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  • 5/11/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 10, 2015

    Monday 5/11/2015   Session 1: Prep: Dead Bug Drill Strength: 1. Back Squat 10@9 2. Deadlift 10@9 Aerobic:  4 Rounds @55-60%  1. 5 Rock To Headstand 2. Row 2 Minutes 3. 10 Strict Chest to Bar Chin Up 4. Airdyne for 2 Minutes  5. 5 Box To Box Jump   Session 2:  WOD: For Time Double Unders  50-40-30-20-10  Bar Muscle Ups […]

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