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    WEDNESDAY05:30 AM - 6:30AM 9:00-10:00 AM 4:30PM-7:30PM

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WODs

  • 7/13/2015-Workout of the Day

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

    Monday 7/13/2015 Pregame-Lower Prep Warm Up: * This is not for time or weight, but to prep body for Squats Row 1000 Meters 10 Goblet Squats 10(Per) High box Step-ups 10 (Per leg) Stiff Leg Kettlebell Deadlift 10 Goblet Squats 30 Seconds per Couch Stretch Strength: 14 Minutes Squat 3 Rep- Heavy for Day WOD:  Level 3: Run 5K Level […]

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  • 7/11/2015-MUTTPack of the Day

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

    Saturday 7/11/2015   Snatch* 1.1@8- Repeats  * These should be Heavy and Pretty. Squat: 5@9- No Drop WOD: Teams of two- 5RFT: 60 Calorie Row30 Handstand Push Ups15 Stone to Shoulder 142/115

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  • 7/10/2015-MUTTPack of the Day

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

    Friday 7/10/2015 Session 1: Weightlifting: Clean and Jerk 1@9   WOD: 8 Min Amrap: 8 Toes to Bar  12 Wall Balls 20/14 16 Box Jump Overs 24/20 Gymnastics 5 Sets of:10 Candlestick To Tuck Jump5 Wall Climb3 Muscle Up 

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  • 7/8/2015-MUTTPACK of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 7, 2015

    Wednesday 7/8/2015 Session 1: Weightlifting: 1.3@9 Snatch 2. Front Squat 2@9 Gymnastics: 4 Sets of: 3 Legless Rope Climb10 Lunge Kick to Handstand15 Ring Push Up Session 2: WOD:  5 Rounds :30 Seconds on:90 Seconds OffMax Reps Cluster 115/75

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  • 7/11/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 7, 2015

    Saturday 7/11/2015   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 two-5RFT For time: Level 3: 60 Calorie Row30 Handstand Push Ups15 Stone to Shoulder 142/115 Level 2: 60 Calorie Row30 Handstand Push Ups15 Stone to Shoulder 95/65 Level 1: 40 Calorie Row20 Push Ups10 Stone […]

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  • 7/10/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 7, 2015

    Friday 7/10/2015 Pregame-Upper Prep/Lower Prep Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell 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: 8 Toes to Bar  12 Wall Balls 20/14 16 Box Jump Overs 24/20 Level 2: 5 Toes to Bar  […]

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  • 7/9/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 7, 2015

    Thursday 7/9/2015 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 Make […]

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