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WODs

  • 11/11/2015-MUTTPack of the Day

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

    Wednesday 11/11/2015 1. Snatch A. OHS, quickly work up to a heavy single B. Snatch Balance, quickly work up to a heavy single C. Hang Squat Snatch, quickly work up to a heavy single 2. Conditioning For time: 1,000m Row 10 Snatches, 155/105 10 Muscle ups 500m Row 5 Snatches, 155/105 5 Muscle ups

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  • 11/11/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on November 10, 2015

    Wednesday 11/11/2015 Warm Up: 1RNFT: 30-60 second Row 30-60 second Run Followed by: 15 GHDSU or Sit-ups 15 Hip Extensions 10 Strict Pull ups Or Ring Rows 10 Push ups or Strict Ring Dips 10 Reverse Lunge Reach (alternating Samson Stretch) 10 Wall Facing Squats 10-20 Band Pull Aparts Strength- 15 Minutes Work up to […]

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  • 11/10/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on November 9, 2015

    11/10/2015 1. Clean EMOMx10: 1 heavy Clean, climbing 2. Strength/Conditioning EMOMx14 Odd: 20/16 Cal Assault Bike Even: 3 heavy Bench Press 3. Conditioning 5 RFT 7 DL, 275/185 30 Air Squats 7 Strict HSPU

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  • 11/10/2015-WORKOUT OF THE DAY

    By jeff@maverickcrossfit.com | In WOD | on November 9, 2015

    Tuesday 11/10/2015 Warm-up: Row 1000/Run 800M Barbell Warm-up Strength:EMOMx10: Odd: 3 Squat Cleans and you choose the weight Even-3 Jerks- Same weight as cleans. WOD- 5RFT: Level 3: 7 DL, 275/185 30 Air Squats 7 Strict HSPU Level 2:7 Dead Lifts, 225/145 30 Air Squats 7  HSPULevel 1:7 DL, 135/9520 Air Squats7 Hand Release Push-ups […]

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  • 11/9/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on November 8, 2015

    Monday 11/9/2015 1. Conditioning “ECC Qualifier WOD 3” For Time: 50 OHS, 135/95 50 C2B Pull ups 50 Box Jump Overs, 24/20 2. Conditioning “ECC Qualifier WOD 4” For Time: 30 1-arm alternating DB Snatches, 70/50 100 Double Unders 20 1-arm alternating DB Snatches, 70/50 100 Double Unders 10 1-arm alternating DB Snatches, 70/50 100 […]

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  • 11/9/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on November 8, 2015

    Monday 11/9/2015 Warm-up: 3RNFT: Row 150M 20-30 Double Unders 6(3 per) Kb Snatch Wod: For time Level 3: For Time:30 1-arm alternating KB Snatches, 70/55100 Double Unders20 1-arm alternating KB Snatches, 70/55100 Double Unders10 1-arm alternating KB Snatches, 70/55100 Double Unders Level 2: For Time:30 1-arm alternating KB Snatches, 55/3575 Double Unders or 150 Single […]

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  • 11/7/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on November 6, 2015

    Saturday 11/7/2015   Weightlifting Class 8:30-9:30 Choose 1/2: A. Snatch/ Clean and Jerk Technique Work B. Make Up any Missed Squats. C. Complete remaining Brevard Open Workout if needed Group Class 9:30-10:30 WOD: Level 3: Teams of  TWO With a running clock complete: A. at the 0:00 (15 minute cap) 3 RFT: (Split Work evenly) 30 C2B […]

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