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WODs

  • 10/7/2015-Workout of the Day

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

    Wednesday 10/7/2015 Pregame- Snatch Warm Up: Run 800MSnatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2- 3 Rep Snatch From Floor Level 1- Snatch Practice  WOD- 15 Minute AMRAPLevel 3:7 Power Clean 185/11514- HSPU21- GHD Sit-upsLevel 2: 7- Power Clean 135/9514- HSPU Or Pike21- Weighted Sit-upsLevel 1:5- Power Clean 75/5510-HR Push-ups15- Sit-ups Unloaded: 7- Heavy KettleBell […]

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  • 10/6/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on October 5, 2015

    Tuesday 10/6/2015 Session 1: Strength:  1.Spilt Jerk 3@9 -1-5%, 1-10% 2.Bench Press  3@8 5%Repeat 3. Bent over Row 3@8% 5% Repeat WOD- Every 4 Minutes x 5 Rounds400M Run50 Double Unders Flexibility: 4 Sets:1:00 Left/Right/Middle Split    

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  • 10/6/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 5, 2015

    Tuesday 10/06/2015 Pregame- Upper Prep Warm Up: 3RNFT:Run 200M  2 Wall Walks Strength: 14 Minutes: Split Jerk 3 @ heavy for the day WOD- Every 4 Minutes x 5 RoundsLevel 3:400M Run50 Double UndersLevel 2:400M Run30 Double Unders or 100 SinglesLevel 1:200M Run100 Singles Extra  Credit: 3-5 Skin the Cats10 scarecrow stretch :30 weighted standing pike stretch

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  • 10/5/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on October 4, 2015

    Monday 10/5/2015  Session 1: 1.Squat – 3@8 5% Repeat 2.Deadlift – 3@9 No Repeat *Refresh on repeats Here Gymnastics: 3 Sets:10 Chin-up Pull Overs Aerobics: Airdyne 6 x 45 Seconds @9-103 minutes between Efforts   Session 2: Wod: For Time20 Calorie Row30 Burpees40 KB Swings 70/5550 Toes To bar100 Foot Weighted Walking Lunge 70/55200M Sprint  

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  • 10/5/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 4, 2015

    Monday 10/5/2015 Pregame- Squat Prep Warm-up: 2RNFT:Row 250M5 Chin-ups10 Push-ups15 Sit-ups Strength: 14 Minutes: Squat- Establish 3 Rep @ heavy for the day Wod: For TimeLevel 3:20 Calorie Row30 Burpees40 KB Swings 70/5550 Toes To bar100 Foot Weighted Walking Lunge 70/55200M SprintLevel 2:20 Calorie Row30 Burpees40 KB Swings 55/3550 Toes To bar or Hanging knee raise 100 Foot […]

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  • 10/3/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on October 2, 2015

    Saturday 10/3/2015 Clean and Jerk  2@8 -5% Repeat These should be pretty and heavy Squat 5@9 WOD: 1-18/15 Calorie Row 2-12  Burpees 3-8 Chest to Bar Pull-ups 4- 4 Power cleans 155/105

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  • 10/3/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 2, 2015

    Saturday 10/3/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty Squat 5 @ Heavy For Day Group Class 9:30-10:30 WOD:EMOM:28 MinutesLevel 3: 1-18/15 Calorie Row 2-12  Burpees 3-8 Chest to Bar Pull-ups 4- 4 Power cleans 155/105 Level 2: 1-15/12 Calorie Row 2-10  Burpees 3-8  Pull-ups 4- 4 Power cleans 135/85 Level 1: […]

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