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WODs

  • 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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  • 11/6/2015-MUTTPack of the Day

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

    Friday 11/6/2015 Athletes Choice: Choose 1 Brevard Open 15.2A “2013” 12 Minute Max Calorie Row *Every Two Minutes Preform 10 Burpees over the Rower  OR Brevard Open 15.2B “Max Speed” 1. 3 Minute to Establish 1 Rep Max Deadlift 5 Minute Rest 2. 3 RFT: 5 Front Squat 185/125 50m Shuttle Sprint (25×2)   Session 2:  Athletes Choice: […]

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  • 11/6/2015-Workout of the Day

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

    Friday 11/6/2015 Warm Up: AT EASY PACE 3 RNFT: 5 Burpees Row 7/5 Calories   WOD: For Max Calories: Level 3/2:12 Minute Max Calorie Row *Every Two Minutes Preform 10 Burpees over the Rower Level 1: 12 Minute Max Calorie Row *Every Two Minutes Preform 6 Burpees over the Rower Unloaded: Pick Appropriate Level    Extra Credit:  10 […]

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  • 11/5/2015-Workout of the Day

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

    Thursday 11/5/2015 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 seconds) Overhead Squat with PVC Sit-up Back-extension Pull-up Dip Skill: 20 Minutes  Athletes Choice- Work on a weakness.  WOD: 20 Minutes Make up Workout […]

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  • 11/4/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on November 3, 2015

    Wednesday 11/4/2015 Strength:  1. Clean 2-rep Heavy Power Clean, if it feels good go for a 1RM 2. Squat 3-rep Heavy Front Squat, if it feels good go for a 3RM 3. Conditioning 5 RFT: 6 Snatches, 135/95 6 Pistols (3/side) 4. Accessory Work 3-4 Super Sets of: 10 1-arm Bent over Dumbbell Row (10/side) […]

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