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WODs

  • 1/11/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on January 10, 2016

    Monday 1/11/2015 Session 1: 1. Snatch EMOMx10: Power Snatch + Squat Snatch 2. Squat A. 3×2 Back Squat B. 2×2 Front Squat C. 1×2 OHS 3. Strength Accessory 3×6 Bulgarian Split Squat 4. Midline Accessory Work 3 Super Sets of: 20 Weighted abmat Situps with feet anchored  30 weighted Hip Extensions. 6. Gymnastics Pulling 3×ME unbroken […]

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  • 1/11/2015-Unloaded Workout of the Day

    By jeff@maverickcrossfit.com | In Unloaded | on January 10, 2016

    Monday 1/11/2015 Workout: 21 Minute EMOM Level 3:Row 45 Second ME Calories 15 Sit-ups 12 Sandbag to shoulder Level 2:Row 45 Second ME Calories 12 Sit-ups 9 Sandbag to shoulder   Level 1:Row 45 Second ME Calories 9 Sit-ups 7 Sandbag to shoulder    

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  • 1/11/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 10, 2016

    Monday 1/11/2016 Warm-up: 1RNFT: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: Record Reps on Each Movement 5:00 – Burpee Box Jump Overs (24/20) (20/16) (16/12)Rest 5:00 4:00 […]

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  • 1/9/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 8, 2016

    Saturday 1/9/2016 Weightlifting Class 8:30-9:30- 1.Strength: A.  1 RM OHS B.  2×3 OHS, Heavy 2. Conditioning FT: 3-2-1 Squat Cleans, 245/165 or 70%  9-6-3 Box Jumps, 40/30, 30/24, 24/20   Group Class 9:30-10:30 Teams of 3: 100 Cal Row 100 Box Jump Overs, 24/20, 20/16, 16/12 100 Thrusters, 95/65, 75/55, 55/45 100 TTB or Knee […]

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  • 1/8/2016-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on January 7, 2016

    FRIDAY-1/8/2016 1. Conditioning With a Running Clock… A. At the 0:00 EMOMx20 Odd: 20/16 Calorie Row Even: 5 C2B Pull ups + 10 Push ups + 15 Squats B.  At the 20:00 5 minutes to establish a 2RM Thruster from the ground C.  At the 25:00 For time: 20 Muscle ups 40 DeadLifts, 315/225 80 […]

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  • 1/8/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 7, 2016

    Friday 1/8/2016 Warm Up:  3RNFT:6/4 Calorie Row2 Push Jerks    WOD- EMOM x 20 (0:00-20:00)Level 3-Odd: 20/16 Calorie RowEven:  10 Jerks, 135/95Level 2-Odd: 45 Second Max Calorie RowEven:  10 Jerks, 95/65Level 1:Odd: 45 Second Max Calorie RowEven:  7 Push Press or Jerks, 65/45 Strength: (26:00-40:00) Establish Heavy for day-  5-rep OHS Extra Credit: 3×2 Pausing OHS – hold the […]

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  • 1/7/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on January 6, 2016

    Thursday 1/7/2016 Maverick Brief: Next Thursday will be Bring a friend Day Coach Larissa’s viewing party for Broken Skull Sunday @ Intracoastal Brewery @ 7:00PM Skill and make up–   9:00AM & 4:30/5:30/6:30 PM 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 […]

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