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WODs

  • 6/13/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on June 12, 2015

    Saturday 6/13/2015   Snatch* 1.1@8- Repeats  * These should be Heavy and Pretty. Squat: 5@9- No Drop WOD: * Teams of 2 complete: Team Ledesma 30 Min AMRAP: 5 Paralette HSPU 10 Toes through Rings 15 Med Ball Cleans 20/14 * While Partner rows 500M, once completed, partners switch.

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  • 6/13/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 12, 2015

    Saturday 6/13/2015   Weightlifting Class 8:30-9:30 Snatch* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: * Teams of 2 complete: Team Ledesma 30 Minute AMRAP: Level 3:  5 Paralette HSPU 10 Toes through Rings 15 Med Ball Cleans 20/14 * While Partner rows 500M, once completed, partners switch.  Level 2 5 […]

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  • 6/12/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on June 11, 2015

    Friday 6/12/2015 Session 1: Weightlifting: Clean and Jerk 1@9*- No Load Drop Gymnastics 10:00 Muscle ups As Many Reps as possible or 30  Aerobic: 15 Min Airdyne- Easy Pace Session 2: 8 Min AMRAP12 Box Jumps9 Hang Power cleans 155/1056 Shoulder to Overhead

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  • 6/12/2015- Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 11, 2015

    Friday 6/12/2015 Pregame-Upper Prep & Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Prep Strength: 12 Minutes to establish Level 3/2- Clean and Jerk- Heavy for day Level 1- Clean and Jerk Technique  WOD: 8 Min AMRAP Level 3:12 Box Jumps9 Hang Power cleans 155/1056 Shoulder to OverheadLevel 2:12 Box Jumps9 Hang Power cleans 115/756 Shoulder to OverheadLevel 1:10 Box […]

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  • 6/11/2015

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

      Thursday 6/11/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   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 […]

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  • 6/10/2015-MUTTPack of the Day

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

    Wednesday 6/10/2015 Session 1: Weightlifting: 1.3@9 Snatch From the Hang This is an unbroken set *Watch the Demo video, This movement should be started right above the knee. 2. Front Squat 3@9 Aerobic/Gymnastics:  3 Sets of:10 Chin-ups with pike leg raise Row 2 Minutes10 Rock to Headstand+HSPU Airdyne 2 Minutes10 Box Jumps Session 2: 4 Intervals for total time30 Air […]

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  • 6/10/2015-Workout of the Day

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

    Wednesday 6/10/2015 Order Shirts Here. Pregame-Snatch Prep  Warm Up: Row 1,000/Run 800M Snatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Snatch from the Hang Level 1-Snatch Technique WOD:  4 Intervals for total time Level 330 Air Squats10 Burpees3 rope ClimbsRest 2 MinutesLevel 230 Air Squats10 Burpees2 rope ClimbsRest 2 MinutesLevel 1:24 Air Squats6 […]

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