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

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WODs

  • 7/6/2015-Workout of the day

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

    Monday 7/06/2015 Pregame-Lower Prep Warm Up: * This is not for time or weight, but to prep body for Deadlifts 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 Deadlift 3 Rep- Heavy for Day WOD: 3RFT Level 3: 12 Sumo […]

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  • 7/4/2015-MUTTPack of the Day

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

    Saturday 7/04/2015   Clean and Jerk* 1.1@8- Repeats  * These should be Heavy and Pretty. Squat: 5@9- No Drop WOD: Hidalgo For time: Level 3: Run 2 miles Rest 2 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24/20″ box 20 Walking lunge steps with 45/25lb plate held overhead 20 Box jump, 24/20″ box 135/95 pound Squat clean, 20 […]

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  • 7/04/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 3, 2015

    Saturday 7/04/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: Hidalgo For time: Level 3: Run 2 miles Rest 2 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24/20″ box 20 Walking lunge steps with 45/25lb plate held overhead 20 Box […]

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  • 7/3/2015-MUTTPack of the Day

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

    Friday 7/3/2015 Session 1: Weightlifting: Snatch 1@9*- 1-5% LD, 2-10%LD Gymnastics 10 Sets of:5 Handstand Push Up3 Muscle Up WOD:10–9-8-7-6-5-4-3-2-1 Dynamic Push-up 45/25 *50M Double KB Front Rack Carry BETWEEN each set for a total of 9 carries.   

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  • 7/3/2015-Workout of the Day

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

    Friday 7/3/2015 Pregame-Snatch Prep Warm Up: Row 1000/ Run 800M Snatch Barbell Prep Strength: 12 Minutes to establish Level 3/2- Snatch- Heavy for day Level 1- Snatch Technique  WOD: 10–9-8-7-6-5-4-3-2-1  Dynamic Push-up*50M Double KB Front Rack Carry BETWEEN each set for a total of 9 carries.  Level 3- Dynamic Push-up 45/25 55/35 on carries Level 2- Hand release Push-up 35/25 […]

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  • 7/2/2015- Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 1, 2015

    Thursday 7/2/2015 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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  • 7/1/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on June 30, 2015

    Wednesday 7/1/2015 Session 1: Weightlifting: 1.3@9 Clean 2. Front Squat 2@9 Gymnastics: 3 Sets of: 15 Candlestick 25 Hollow Rock 25 Superman Rock Session 2:WOD:  3RFT21 WallBalls14 Deadlifts 245/1657 Muscle Ups

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