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WODs

  • 9/1/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 1, 2015

    Tuesday 9/01/2015 Session 1: Strength:  1.Push Jerk 5@9 -1- 5% LD 1-10% LD 2. Bench Press 5@8 5% Repeat 3. Bent over Row 5@8-5%Repeat WOD:  12 Minute AMRAP10 KB Sumo Deadlift High Pulls 70/55 10 HR Push-ups 100 Double Unders Flexibility: 4 sets of 1:00 holds: Left split Right split Middle split/pancake  

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  • 9/01/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 31, 2015

    Tuesday 9/01/2015 Pregame- Upper Prep Warm Up: 2RNFT:Run 200M25Ft Handstand Walk15 V-ups 10 Ring Rows Strength: 14 Minutes: Push Jerk- Establish 5 Rep @ heavy for the day WOD: 12 Min AMRAP Level 3:10 KB Sumo Deadlift High Pulls 70/55 10 HR Push-ups 100 Double UndersLevel 2: 10 KB Sumo Deadlift High Pulls 55/35 10 HR Push-ups […]

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  • 8/31/2015-MUTTPack of the Day

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

    Monday 8/31/2015 Session 1: Strength: 1.Squat – 5@8 5% Repeat 2.Deadlift – 5@8 5% Repeat *Refresh on repeats Here Gymnastics: For quality  10 x 1 controlled forward roll to hang (rings)  3 sets of: 5 weighted pull up 5 weighted dip 5 high box jump Aerobic Capacity: Row: 4×7 Minutes @8* Rest 60 Seconds between effort *@8= Muscular fatigue is substantial […]

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  • 8/31/2015-Workout of the Day

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

    Monday 8/31/2015 Pregame- Lower Prep Warm Up: 10 KB Goblet Squats 10 Walking lunges (Per leg) 10 Single Leg Deadlifts (Per Leg) 10 Kb Goblet Squats Strength: 14 Minutes 5 Rep Squat- Establish Heavy for the Day *Use 5 Reps for all work up sets.  WOD: For Total Reps Level 3:2 Min AMRAP:7 Knees to Elbows7 Jumping LungeRest 2 […]

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  • 8/29/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 28, 2015

    Saturday 8/29/2015 Snatch 2@8 -5% Repeat This should be pretty and heavy Squat 5@9 WOD: Teams of Three 30 Strict Handstand push-ups 60 Toes to bar 90 Wall balls 20/14 120 Box jump Overs 24/20 300 Calorie row 120 Box Jump Overs 90 Wall balls 60 Toes to bar 30 Strict Handstand Push ups

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  • 8/29/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 28, 2015

    Saturday 8/29/2015   Weightlifting Class 8:30-9:30 Snatch* 1.1@80-85% x 3 * These should be Heavy and Pretty Squat 5@9 Group Class 9:30-10:30 WOD: Teams of Three complete: Level 3: 30 Strict Handstand push-ups 60 Toes to bar 90 Wall balls 20/14 120 Box jump Overs 24/20 300 Calorie row 120 Box Jump Overs 90 Wall balls 60 Toes to bar 30 […]

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  • 8/28/2015-MUTTPack of the Day

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

    Friday 8/28/2015 Session 1: Weightlifting: 1.Clean and Jerk -1@9 – 2.Drop 10% and complete 1 lift every :90 seconds x 5 Gymnastics: 1.3 x ME Strict Muscle up + 2 Dips. *You will complete 1 Muscle  up + 2 dips, for as many reps(Sets) as possible. 2.5×1 Tucked Legless Rope Climb 3.3×1:00 Plank Hold *These should […]

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