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WODs

  • 3/31/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 30, 2015

    Tuesday 3/31/2015  Session 1:  Strength:  1.2020 Tempo Strict Press -3 x 10@8 45 Seconds Rest Between Sets 2.2020 Tempo Barbell Row -3 x 10@8 45 Seconds Rest Between Sets Gymnastics: 1. Emom x 5 x@8 Muscle Ups* 2. Density: 14 Minutes** A.Toes to Bar B.Strict HSPU  *8 designates 2-4 reps left in the tank.  If max is < […]

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  • 3/31/2015

    By jeff@maverickcrossfit.com | In WOD | on March 30, 2015

    Tuesday 3/31/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT: Run 200M 2 Wall Walks 3 Skin The cats 5 Candle stick to Broad Jump   Strength: 12 Minutes: 1.2020 Strict Press -3 x 10@8 45 Seconds Rest Between Sets  WOD:  12 Min AMRAP Level 3 – Row 12 calories 10 box jumps, 30/24 5 push jerks, 185/135 Level 2:   […]

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  • 3/30/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 29, 2015

    Monday 3/30/2015   Session 1: Strength: 1. 2020 Tempo Back Squats -3 x 10@8 45-60 Seconds Rest Between Sets* 6 Minute Easy Row 2. 2020 Tempo Deadlifts -3 x 10@8 45-60 Seconds Rest Between Sets*   Aerobic:@ 80% 7 Rounds  1 Minute Airdyne 1 Minute Double Unders 1 Minute Sled Push*    Session 2:  WOD:  2,000M […]

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  • 3/30/2015

    By jeff@maverickcrossfit.com | In WOD | on March 29, 2015

    Monday 3/30/2015 Pregame- Squat Prep Warm Up: Locomotion Routine + Dead Bug Drill  Strength: 15 Minutes 2020 Tempo Back Squats -3 x 10@8 45-60 Seconds Rest Between Sets* WOD:  All Levels/Unloaded: 2,000M Row Time Trial.  Extra Credit: @ 80% 7 Rounds  1 Minute Airdyne 1 Minute Double Unders 1 Minute Sled Push* Sled Push Should be Light and […]

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  • 3/28/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on March 27, 2015

    Saturday 3/28/2015   Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: 1@9 B 2@8 * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: Teams of Three: For Time 3 Mile Sled Drag 90/50 * * Rotate partner every 400M, At every rotation complete 10 Burpees as a […]

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  • 3/28/2015

    By jeff@maverickcrossfit.com | In WOD | on March 27, 2015

    Saturday 3/28/2015   Weightlifting Class Squat 2@9- No Drop Clean and Jerk A: Establish heavy for day* B 3 x (1.1) @ ~80-85% of above. * Do not spend all day chasing Pr’s, work up to a heavy clean rep, and get drops in.  WOD: Teams of Three: For Time 3 Mile Sled Drag 90/50 * * Rotate […]

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  • 3/27/2015

    By jeff@maverickcrossfit.com | In WOD | on March 26, 2015

    Friday 3/27/2015 Pregame- Upper body prep Lower body Prep Warm Up: 3RNFT: 200m Easy row 5 Front Squats w/Barbell 5 Press w/Barbell  Workout Prep: 3RNFT: Row 5 Calories 3/2/1 Thrusters @ 10# Heavier than workout weight (One less thruster each round) WOD:  “15.5” Level 3: 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. […]

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