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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

  • 5/08/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 7, 2015

    Friday 5/08/2015 Session 1: Weightlifting: Snatch 1@9*- 10%* Load Drop *Establish 1@9 * Drop 10% off weight above, hit singles until becomes 9 again. Gymnastics/ Odd Object 5 Sets of: For Quality/Not time  5 Stone over Bar* Heavy10 False Grip Ring Row10 Strict Dips5 L-Hang to Tuck-up *Set Bar at chest level Session 2: WOD: 10-9-8-7-6-5-4-3-2-1 KB Swings […]

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  • 5/08/2015

    By jeff@maverickcrossfit.com | In WOD | on May 7, 2015

    Friday 5/08/2015 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 Level 3: KB Swings 70/55 * Between Every Round Complete 100M shuttle sprint (25mx4) Increments.  Level 2: KB Swings 55/35 * Between Every Round Complete 100M shuttle sprint (25mx4) […]

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  • 5/07/2015

    By jeff@maverickcrossfit.com | In WOD | on May 6, 2015

      Thursday 5/07/2015 Yoga– 9/4:30/5:30  Skill and make up– 4:30/5:30/6:30 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 up Workout From Monday-Wednesday

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  • 5/06/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 5, 2015

    Wednesday 5/06/2015 Session 1: Weightlifting: 1.5@9 Clean From High Hang This is an unbroken set *Watch the Demo video, a slight dip is allowed but only to get to position 1 2. Front Squat 5@9 Aerobic/Gymnastics: 5RNFT: 3 Minute easy Row 10 Push-ups (Feet elevated) 3 Minute Easy Airdyne 15 Arch Rocks Session 2: 15 Min AMRAP50 Double Unders30 […]

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  • 5/06/2015

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

    Wednesday 5/06/2015 Pregame- Lower Prep  Warm Up: Row 1,000 Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-5 rep Clean from High Hang Level 1-Clean Technique  WOD:  15 Min AMRAP  Level 3:50 Double Unders30 Ab Mat Sit-ups10 Curtis P’s 75/55 Level 2: 50 Double Unders or 100 Singles30 Ab Mat Sit-ups10 Curtis P’s 65/45 Level 1: 100 Singles30 Ab […]

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  • 5/05/2015

    By jeff@maverickcrossfit.com | In MUTTPACK | on May 4, 2015

    Tuesday 5/05/2015  Session 1: Strength:  1.Push Press 10@9 Easy row 6 Minutes 2.Barbell Row -10@9 3. 20 min EMOM Every Minute on the minute preform 1 spilt Jerk from the rack.  Flexibility: 10 MinutesTripod x 5BridgeHold :30Situp to pancake x 10

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  • 5/05/2015

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

    Tuesday 5/05/2015 Pregame- Upper Body Prep  Warm Up: 3RNFT of:Run 200M5 HSPU10 Hollow Rocks5 Broad Jumps  Strength: 12 Minutes: Push Press 10RM WOD: 20 min EMOM Every Minute on the minute preform 1 spilt Jerk from the rack.  Extra Credit: 10 MinutesTripod x 5BridgeHold :30Situp to pancake x 10

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