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WODs

  • 9/2/2015-MUTTPack of the Day

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

    Wednesday 9/2/2015 Session 1: Strength:  1. Hang Clean 3@9 2.Front Squat- 5@8 5% Repeat Gymnastics: 10 x 1 swing to skin the cat dismount 5 x 2 ice cream scoop + 1 Muscle up    Session 2: WOD:”Fran” 21-15-9 Thruster 95/65 Pull-ups  Aerobic: 50 Minute Airdyne @6*  *@6=Recovery pace, slight increase in heart rate but should be able to maintain […]

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  • 9/2/2015-Workout of the Day

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

    Wednesday 9/2/2015 Pregame- Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3 Rep Hang Clean Level 1-Hang Clean Technique Work  WOD: FRAN: Level 1-15-12-9Thrusters 55/35Pullups or Sub Level 2-21-15-9 or 15/12/9Thrusters 75/50 Pull-ups  Level 3-21-15-9Thrusters 95/65Pull-ups Unloaded: 21-15-9 Wall BallsPull-ups Extra Credit: 50 Minute @ 6 Airdyne   Watch one […]

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  • 9/1/2015-MUTTPack of the Day

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

    Tuesday 9/01/2015 Session 1: Strength:  1.Push Jerk 5@9 -1- 5% LD 1-10% LD 2. Bench Press 5@8 5% Repeat 3. Bent over Row 5@8-5%Repeat WOD:  12 Minute AMRAP10 KB Sumo Deadlift High Pulls 70/55 10 HR Push-ups 100 Double Unders Flexibility: 4 sets of 1:00 holds: Left split Right split Middle split/pancake  

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  • 9/01/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on August 31, 2015

    Tuesday 9/01/2015 Pregame- Upper Prep Warm Up: 2RNFT:Run 200M25Ft Handstand Walk15 V-ups 10 Ring Rows Strength: 14 Minutes: Push Jerk- Establish 5 Rep @ heavy for the day WOD: 12 Min AMRAP Level 3:10 KB Sumo Deadlift High Pulls 70/55 10 HR Push-ups 100 Double UndersLevel 2: 10 KB Sumo Deadlift High Pulls 55/35 10 HR Push-ups […]

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  • 8/31/2015-MUTTPack of the Day

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

    Monday 8/31/2015 Session 1: Strength: 1.Squat – 5@8 5% Repeat 2.Deadlift – 5@8 5% Repeat *Refresh on repeats Here Gymnastics: For quality  10 x 1 controlled forward roll to hang (rings)  3 sets of: 5 weighted pull up 5 weighted dip 5 high box jump Aerobic Capacity: Row: 4×7 Minutes @8* Rest 60 Seconds between effort *@8= Muscular fatigue is substantial […]

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  • 8/31/2015-Workout of the Day

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

    Monday 8/31/2015 Pregame- Lower Prep Warm Up: 10 KB Goblet Squats 10 Walking lunges (Per leg) 10 Single Leg Deadlifts (Per Leg) 10 Kb Goblet Squats Strength: 14 Minutes 5 Rep Squat- Establish Heavy for the Day *Use 5 Reps for all work up sets.  WOD: For Total Reps Level 3:2 Min AMRAP:7 Knees to Elbows7 Jumping LungeRest 2 […]

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  • 8/29/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on August 28, 2015

    Saturday 8/29/2015 Snatch 2@8 -5% Repeat This should be pretty and heavy Squat 5@9 WOD: Teams of Three 30 Strict Handstand push-ups 60 Toes to bar 90 Wall balls 20/14 120 Box jump Overs 24/20 300 Calorie row 120 Box Jump Overs 90 Wall balls 60 Toes to bar 30 Strict Handstand Push ups

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