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WODs

  • 10/31/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 30, 2015

    Saturday 10/31/2015   Weightlifting Class 8:30-9:30 For Time: 18 Power Cleans, 225/155, 185/135 or 75% of 1 RM 15 Jerks, 225/155, 185/135  12 Front Squats, 225/155, 185/135 Squat  Make up Squats from the week Group Class 9:30-10:30 WOD: Level 3:Teams of 2In 12 minutes climb up the ladder of: 1 OHS, 185/135 (no racks) 1 Ring Muscle ups […]

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  • 10/30/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on October 29, 2015

    Friday 10/30/2015 1. Snatch 2×1 at 90% 2. Clean & Jerk 2×1 at 90% 3. Squat EMOMx10: 1 Back Squat, across   Session 2:  30 Rounds for time: 5 Wall Balls 20/14 @ 10/9 3 HandStand Push-ups 1 Power Clean 225/145    

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  • 10/30/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 29, 2015

    Friday 10/30/2015 Workout standards Warm Up: 2RNFT: Row 100M5 Wall Balls3 Hand Stand Push-ups 2 Power Cleans- Adding weight to working weight   WOD: 30 Rounds for time: Level 3:5 Wall Balls 20/14 @ 10/9 3 HandStand Push-ups 1 Power Clean 225/145Level 2:5 Wall Balls 20/14 @ 10/9 3 HandStand Push-ups 1 Power Clean 175/115Level 1:5 Wall […]

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  • 10/29/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 28, 2015

    Thursday 10/29/2015 Mobility for Athletes–  No Yoga Today 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.  […]

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  • 10/28/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on October 27, 2015

    Wednesday 10/28/2015 Strength:  1. Snatch EMOMx5: 5 TnG Squat Snatches 2. Clean Complex Every 2 minutes for 20 minutes (10 rounds) complete: 1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 3. Squat  5×3 Front Squats 4. Conditioning A. 750m faster than 5K Pace :45 rest B. 750m at […]

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  • 10/28/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on October 27, 2015

    Wednesday 10/28/2015 Warm Up: Run 800M/Row 1000M clean Barbell Warm-up Strength:On the 2 minute x 14 1 Power Clean + 1 Squat Clean + 1 Front Squat WOD- 15 Min AMRAPLevel 3: 10 Power Snatch, 95/6515 Box Jump Overs, 24/20 30 Double Unders Level 2: 10 Power Snatch, 75/5515 Box Jump Overs, 24/20 30 Double Unders 0r 60 Single UndersLevel 1:10 […]

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  • 10/27/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on October 26, 2015

    Tuesday 10/27/2015 Session 1: 1. Plyometric Work A. 2 attempts at a max vertical jump B. 3 attempts at a max broad jump C. 4 attempts at a max seated box jump 2. Sprint Work 10x 40m Sled Push – these should take you about 8 seconds, unlimited rest between sets. 3. 50 Rep Benchmark 50 […]

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