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

    THURSDAY05:30 AM - 6:30AM 9:00-10:00 AM 4:30PM-7:30PM

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WODs

  • 6/5/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on June 4, 2015

    Friday 6/5/2015 Pregame- Snatch Prep Warm Up: Row 1000/ Run 800M Snatch 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 Level 3:Box Jump Overs 30/24 Chest to Bar Pull-ups Level 2: Box Jump Overs 24/20  Pull-ups Level 1: Box Jump Overs 20/16  Jumping Pull-ups or Ring Rows Unloaded: Pick Appropriate […]

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  • 6/04/2015-Workout of the Day

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

      Thursday 6/04/2015 Yoga– No Yoga today Skill and make up–  9:00 AM 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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  • 6/03/2015

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

    Wednesday 6/03/2015 Session 1: Weightlifting: 1.3@9  Clean 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: A. Test Max Muscle ups B. 3RNFT:10 L-Sit Chin-ups Row 3 Minutes10 Ring Push-ups Airdyne 3 Minutes Session 2:15 Min Amrap 10- Dynamic Push-ups 45/2520 -Toes to […]

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  • 6/03/2015-Workout of the Day

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

    Wednesday 6/03/2015 Read Newsletter Here Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean from The Hang Level 1-Clean Technique WOD: 15 Min AMRAP Level 310- Dynamic Push-ups 45/2520 -Toes to Bar30- Hip ExtensionLevel 2-10- Hand Release push-ups 20- Toes to Bar or Knee Raises30- Hip ExtensionLevel 1:7-.Push-ups 14- Hanging Knee […]

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  • 6/02/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on June 1, 2015

    Tuesday 6/02/2015  Session 1: Strength:  1.Push Jerk 5@9 (1 Drop @ 5%, 1 Drop 10%) 2. Barbell Row 5@9 (1 Drop @ 5%, 1 Drop 10%) WOD: BEEP TEST Flexibility: 10 Skin the Cats :10 Hold in bottom 30 Alt  Sit -up to left/right side pancake. 

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  • 6/02/2015- Workout of the Day

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

    Tuesday 6/02/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:Run 200M:30 Second Handstand hold 10 V-ups or Tuck Ups15 Air Squats  Strength: 12 Minutes: 5 Rep Push Jerk- Heavy for Day WOD: All Levels  BEEP TESTExtra Credit: 10 Skin the Cats :10 Hold in bottom 30 Alt  Sit -up to left/right side pancake. 

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  • 6/01/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 31, 2015

    Monday 6/01/2015   Session 1: Strength: 1. Back Squat 5@9- 1 Drop @ 5%, 1 Drop @ 10% 2. Deadlift 5@9- 1 Drop @ 5%, 1 Drop @ 10% Aerobic:  1. Test- Set Max Handstand Push-ups 3 RNFT: Row 3 Minutes 25 Hollow Rocks airdyne 3 Minutes 25 Arch Rocks     Session 2:  For Time:20 Burpees […]

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