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WODs

  • 7/18/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Saturday 7/18/2015   Weightlifting Class 8:30-9:30 Clean and Jerk* 1.1@80-85% x 3 * These should be Heavy and Pretty. Squat 5@9- No Drop Group Class 9:30-10:30 WOD: Teams of two for time: Level 3: 50-40-30-20-10 GHD Power Clean 135/95 Pull-up Shoulder to Overhead 135/95 Level 2: 50-40-30-20-10 Ab-Mat Sit-Up Power Clean 95/65 Pull-up Shoulder to Overhead 95/65 Level 1: 40-30-20-10 Ab-Mat Sit-Up Power […]

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  • 7/17/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Friday 7/17/2015 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: For total “working’ time: 3 rounds @100% 10 Minute Rest between each round *3 People to each rower.  In A,B,C Fashion. Level 3: Row, 250 m10 Kettlebell Swings,70/55 lbs10 Burpees10 Kettlebell Swings, […]

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  • 7/16/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Thursday 7/16/2015 Yoga– 9:00 A.M- 4:30 & 5:30PM Skill and make up–   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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  • 7/15/2016-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Wednesday 7/15/2015 Pregame-Lower Prep Warm Up: Row 1,000/Run 800M Clean Barbell Prep Strength: 14 Minutes to establish: Heavy for Day Level 3/2-3RM Clean  Level 1-Clean Technique WOD:3RFT:Level 110 OHS 55/45100 SingleLevel 2-10 OHS/95/6530 Double Unders or 100 Single UndersLevel 3-10 OHS/135/9550 Double Unders Unloaded: 10 Wall Balls 50 Double Unders or 100 Singles Extra Credit: Establish Max time: […]

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  • 7/14/2015- Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 13, 2015

    Tuesday 7/14/2015 Pregame- Upper Body Prep  Warm Up: 2RNFT of:20’ Handstand Walk10 Hollow + Arch Rocks5 Burpee Pull-ups Strength: 12 Minutes: Split Jerk 3 Rep, Heavy for the day WOD:  10 Min AMRAPLevel 1:5 Strict Pull-ups or Ring Row10 Dips or Box Dips15 Ab Mat Sit-ups Level 2-5 Strict Pull-ups (B.A.N)10 Strict Dips20 Ab Mat Sit-ups […]

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  • 7/13/2015-MUTTPack of the Day

    By jeff@maverickcrossfit.com | In MUTTPACK | on July 12, 2015

    Monday 7/13/2015 Session 1: Strength: 1. Back Squat 3@9- 5% LD 2. Deadlift 3@9- 5% LD Gymnastics: 5:00 Min Practice each skillHandstand hold practice Muscle Ups Session 2:  WOD: Run 5K

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  • 7/13/2015-Workout of the Day

    By jeff@maverickcrossfit.com | In WOD | on July 12, 2015

    Monday 7/13/2015 Pregame-Lower Prep Warm Up: * This is not for time or weight, but to prep body for Squats Row 1000 Meters 10 Goblet Squats 10(Per) High box Step-ups 10 (Per leg) Stiff Leg Kettlebell Deadlift 10 Goblet Squats 30 Seconds per Couch Stretch Strength: 14 Minutes Squat 3 Rep- Heavy for Day WOD:  Level 3: Run 5K Level […]

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