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WODs

  • 8//21/2015-Workout of the day

    By jeff@maverickcrossfit.com | In WOD | on August 20, 2015

    Friday 8/21/2015 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: 8 Min AMRAP Level 3: 5 Power Snatch 135/9510 Lateral Box Step Overs 20/16200 Ft Shuttle Run (50 x 4) Level 2: 5 Power Snatch 95/65 10 Lateral Box Step Overs 20/16 200 FT Shuttle Run […]

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  • 8/20/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 19, 2015

    Thursday 8/20/2015 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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  • 8/19/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 18, 2015

    Wednesday 8/19/2015 Session 1: Strength:  1. High Hang Clean*-5@9 *This movement should begin with a vertical dip to Position 1. 2.Front Squat- 5@9 Gymnastic + Aerobic 5 Rounds for Quality 3 Beat Swings + 1 Muscle Up 5 Ice Cream Makers on Rings 15 Squat Jumps 10 Minute Run @6*  *@6=Recovery pace, slight increase in heart rate but should be able […]

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  • 8/19/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 18, 2015

    Wednesday 8/19/2015 Pregame- Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 Rep High Hang Clean Level 1-High Hang Clean Technique Work  WOD:5 Intervals :30 Seconds on/90 Seconds offLevel 1AMRAP Thrusters45/35 Level 2-AMRAP Thrusters75/55 Level 3- AMRAP Thrusters 95/65 Unloaded: AMRAP Wall Balls   Extra Credit: 5 x 3 […]

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  • 8/18/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 17, 2015

    Tuesday 8/18/2015 Session 1: Strength:  1.Push Press 10@9 -NO LD 2.Bent over Row 10@9-NO LD WOD:  3RFT50M KB Waiters Carry(R) 55/35 30 Calorie Row 50M KB Waiters Carry (L) 30 Ab Mat Sit-ups Flexibility: 4 Sets of: 1:00 holds Left Split Right Split Middle Split  

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  • 8/18/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 17, 2015

    Tuesday 8/18/2015 Pregame- Upper Prep Warm Up: 2RNFT: 250M Row 10 Shoulder Taps or 30 Second Handstand Hold 7 Roll to Candlesticks 5 Broad Jumps Strength: 14 Minutes: Push Press- Establish 10 Rep @ heavy for the day WOD:  3RFT Level 350M KB Waiters Carry(R) 55/35 30 Calorie Row 50M KB Waiters Carry (L) 30 Ab Mat Sit-ups Level […]

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  • 8/17/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 15, 2015

    Monday 8/17/2015 *This week you will only be doing one session a day. Do not add more work in.  Session 1: Strength: 1.Squat – 10@9 NO LD 2.Deadlift – 10@9 NO LD Gymnastics: For quality  3 Sets of: 15 Supine Ring Rows 15 HSPU 15 Toes to Bar Aerobic Capacity: Run: 4×6 Minutes @8* Rest 60 Seconds between effort *@8= Muscular fatigue […]

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