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WODs

  • 9/25/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 24, 2015

    Friday 9/25/2015 Session 1: Weightlifting: 1.Clean and Jerk -1@9 2.Drop 10% and complete 1 lift every :90 seconds x 5 Gymnastics: A. 3x ME Stirct Muscle up +Kipping Muscle upB. 100 Supermans Aerobic: Airdyne 3×8 @8 Rest 2 Minutes between efforts.  Session 2: WOD:  5RFT:50 Double Unders20 Hollow Rocks10 HR Push-upsRest 90 seconds    

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  • 9/25/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 24, 2015

    Friday 9/25/2015 Pregame- Snatch  Warm Up: Row 1000/ Run 800M Clean and Jerk Barbell Prep Strength: 14 Minutes to establish Level 3/2-Clean and Jerk- Heavy for Day  Level 1- Clean and Jerk Technique  WOD: 5 Rounds for Total Time Level 3:50 Double Unders20 Hollow Rocks10 HR Push-upsRest 90 seconds Level 2: 30 Double Unders or 100 Singles 20 hollow Rocks or […]

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  • 9/24/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 23, 2015

    Thursday 9/24/2015 Mobility for Athletes– 9:00 A.M- 4:30 & 5:30PM 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 […]

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  • 9/23/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 22, 2015

    Wednesday 9/23/2015 Session 1: Strength:  1.Hang Snatch 3@9 *This movement should be started from position 2 2.Front Squat- 5@8 5% repeat Gymnastics:3RNFT7 High Box Jumps15 Weighted Sit-ups  Aerobic: Row 30 Minutes @ 7-8 Session 2: WOD: 4RFT: 20/15- Calorie Row15- Deadlifts 225/1555- Burpee Bar Muscle-Ups

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  • 9/23/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 22, 2015

    Wednesday 9/23/2015 Pregame- Snatch Warm Up: 3 Sets Max Effort Double Under or 5 Minute Double Under PracticeSnatch Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2- 3 Rep Snatch From Hang Level 1- Hang Snatch Technique Work    WOD- 4RFT:Level 3:20/15- Calorie Row15- Deadlifts 225/1555- Burpee Bar Muscle-UpsLevel 2:15/12- Calorie Row15- Deadlifts 185/1255- Burpee Chest […]

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  • 9/22/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on September 21, 2015

    Tuesday 9/22/2015 Session 1: Strength:  1.Push Jerk 5@9 -1-5%, 1-10% 2. Bench Press  5@8 5%Repeat 3. Bent over Row 5@8% 5% Repeat WOD:FT30 Shoulder To Overhead 185/1352* Rope Climb every Break Flexibility: 4 Sets::30-1:00 Ankle Stretch10-30 Wrist support:30 Bridge Hold    

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  • 9/22/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on September 21, 2015

    Tuesday 9/22/2015 Pregame- Upper Prep Warm Up: 3RNFT:Row 250M30 FT Hand Stand Walk or 30 Second Hold Strength: 14 Minutes: Push Jerk- Establish 5 Rep @ heavy for the day WOD:FTLevel 3:30 Shoulder To Overhead 185/1352* Rope Climb every BreakLevel 2:30 Shoulder To Overhead 145/1051* Rope Climb every Break or 2 Subs Level 1:30 Shoulder to Overhead […]

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