Any questions?

- WOD -

Teams of two complete for time:

400m Run with Med Ball

- then between two complete -

100 Rig Balls

100 Push Ups on Med Ball

100 Med Ball Sit-up toss

100 OH Walking Lunges

100 Med Ball KTE

400m Run w/ Med Ball

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What an ass! - CFM thanks all those from Big Ass Fans for checking us out!

- WOD -

3 Rounds:

10 KB Push Press

20 Strict Ring Rows

30 Double Unders

- Cash Out -

Max OH walk with KBs

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Jack Woodruff

- WOD -

OHS

Take 10:00 to find your 1 RM

- then -

2011 CrossFit Games Open 11.4

AMRAP in 10:00

60 Bar facing burpees

30 OHS

10 Muscle-Ups

- Cash Out -

Roll Out!

__________________________

- Academy -

Class #09/32

Skill of the Day:

Box Jump

Workout of the Day:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:

Box Jumps

Butterfly Situps

Air Squats

Cool Down Discussion:

Who is Tonya Wagner?

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Chris Whicker

- WOD -

Take 7:00 to find max box jump

- then -

5 Rounds:

12 KBS

12 T2B

- Cash Out -

1000m row for time

__________________________

- Academy -

Class #08/32

Skill of the Day:

Workout of the Day:

Cool Down Discussion:

____________________________________________

Nick Phillips and Andrea Kruchinski

- WOD -

5 Rounds:

200m Run

Barbell complex:

5 Hang Power Clean and 5 Push Press

5 Back Squats

10 Strict Pull-ups

- Cash Out -

 Tabata Sprinter Sit-Ups

__________________________

- Academy -

Class #07/32

Skill of the Day:

Rowing Technique

Workout of the Day:

4 Rounds:

200m Runs

10 Air Squats

10 Vertical Jumps

Cool Down Discussion:

“Fundamentals, virtuosity and mastery”

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Seth Parker - 1st Grade

- WOD -

CFM Member WOD

“Jill Butler”

AMRAP in 15:00

10 SDLHP

10 Mtn. Climbers

10 AbMat Sit-Ups

250m Row

- Cash Out -

Tabata Sprints

__________________________

- Academy -

Class #06/32

Skill of the Day:

Glute-Ham Developer (GHD)

Workout of the Day:

Tabata:

MedBall Twists

Push-Ups

Jumping Jacks

Cool Down Discussion:

____________________________________________

Jeff Hallman

**Academy hours are 8:30 am, 5:30 pm & 6:15 pm – Monday – Thursday!**

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

Matt Swiderski

- WOD -

 Teams of 2 complete in 16:00

3 – 6 – 9 – 12 – 15

KB Thrusters

Pull-Ups

Double Unders

*1 Person works at a time

**Reps are per team, split amongst team however you choose

____________________________________________

Lee King

- WOD -

“Grace”

For time:

30 Clean and Jerks

- Cash Out -

Heavy Prowler Push

 ____________________________________________

Kenny Blair

- WOD -

2011 CrossFit Games Open 11.2

AMRAP in 15:

9 Deadlifts

12 Push-Ups w/ release

15 Box Jumps

- Cash Out -

3 Rounds:

Sled Drag

(Light weight – Walk upright)

__________________________

- Academy -

Class #05/32

Skill of the Day:

Deadlift

Workout of the Day:

16 – 12 – 8:

Burpee Thrusts

Box Jumps/Step-Ups

KB Deadlifts

Cool Down Discussion:

Food and Nutrition

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Paleo Seminar #2 is tomorrow! How to lean out, and more interviews!

- WOD -

Push Press

Take 10:00 to fing 1RM

- then -

5 Rounds:

1:00 Double KB Push Press

1:00 GHD Situps

1:00 Row for calories

(Rotate stations on the minute)

- Cash Out -

Max Wall Sit

__________________________

- Academy -

Class #04/32

Skill of the Day:

The Prowler

Workout of the Day:

4 Rounds:

High handles down

Low Handles back

1 trip down and back

rest 1:00

Cool Down Discussion:

What is a Cash Out?

____________________________________________

- WOD -

Front Squat:

Take 10:00 to find 1 RM

- then -

5 Rounds:

5 Front Squat @ 70% 1 RM

10 Burpees over Bar

- Cash Out -

Coach chooses Tabata Cash Out

__________________________

- Academy -

Class #03/32

Skill of the Day:

Press

Workout of the Day:

Tabata:

Squat Thrusts

Body Bar Press

Cool Down Discussion:

Have you heard about Paleo?

____________________________________________

- WOD -

F.R.E.A.K.

(FRan, Eva, Annie, Kelly)

21 Thrusters

21 Pull-Ups

800m Run/Row

30 KBS

30 Pull-Ups

50 DU

50 Sit-ups

400m Run/Row

30 Box Jumps

30 Wall Balls

__________________________

- Academy -

Class #02/32

Skill of the Day:

Pose running technique

Workout of the Day:

4 x 200m Run using Pose

rest 2:00

1 x 400m Run

Cool Down Discussion:

“CF Foundations”

____________________________________________

**New Academy hours are 8:30 am, 5:30 pm & 6:15 pm – Monday – Thursday!**

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

Kenny Blair

CF Journal Article: Building Mental Toughness

- WOD -

Teams of 3

4 rounds for time:

200m Indian Run with Med Ball

Triangle MB sit-up passes – 45 total

Med Ball Wall Ball passes – 45 total

____________________________________________

**Check WKYT SnoGo for updates on morning class cancellations**

- WOD -

“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

- Cash Out -

400m Run for time

 ____________________________________________

Brook Vorhoff

Remember that the Pit will be CLOSED tomorrow from 6:15 – 7:00 for the Paleo Challenge Seminar – 7:00 WOD and Open Training will be open as scheduled after the Paleo Challenge seminar concludes

- WOD -

Maximus Baseline:

500m Row

40 Squats

30 Sit-ups

20 Pushups

10 Pull-ups

Rest 3:00

- then -

1 – 2 – 3 – 4 – 5 – 1 – 2 – 3 – 4 – 5

Burpee

KB Swings

__________________________

- Academy -

Class #01/32

Skill of the Day:

Air Squat

Workout of the Day:

3 Tabata rounds:

Bottom to Bottom Air Squats

Advanced do all 8 rounds

Cool Down Discussion:

Understanding CrossFit

____________________________________________

Are you ready for the next Paleo Challenge at CrossFit Maximus?  The first seminar is tomorrow at 6:15!  Please show up early so that we can get started on time right after the 5:30 WOD ends.

Remember: The Pit area and open training room will be closed for the Paleo Challenge seminar.  If you want to WOD or train, the facility will be open to everyone during the 5:30 WOD and after the seminar for the 7:00 WOD.  There will be a WOD for the Paleo Challenge participants following the seminar.

Bo Hornback, Jordan Baker and Kris Freeman before-Come see them now at the Paleo Challenge!

On the agenda for this Thursday!

• Body Composition testing for those who need it
• Before pictures for those who would like to do so
• Interviews from Bo Hornback, Jordan Baker and Kris Freeman
• Intro to Paleo, how this challenge is different that previous challenges
• Talk about goals for this challenge!

Please remember to try and have your body composition testing done before Thursday at Max Muscle.  If you are unable to do it before, Max Muscle will be available during the seminar on Thursday.

Also! We have Robb Wolf’s “Paleo Solution” book for sale at CrossFit Maximus for $25.

Jeromie Russell and Doug Evans

- WOD -

Squat:

1 – 1 – 1 – 1 – 1 -1 – 1

- then -

Every minute for 8:00:

3 Power Snatches

10 T2B

- Cash Out -

Max Push-Ups in 2:00

__________________________

- Academy -

Class #32/32

Skill of the Day:

Muscle Ups

Workout of the Day:

AMRAP in 8:00

5 Ring Dips

100m Run

5 Pullups

15 Air Squats

Cool Down Discussion:

How to workout on vacation

____________________________________________

- WOD -

Push Jerk:

1-1-1-1-1-1-1

- then –

3 Rounds:

10 Push Press

20 Butterfly Abmat Situps

30 Double Under

- Cash Out -

__________________________

- Academy -

Class #31/32

Skill of the Day:

Snatch

Workout of the Day:

AMRAP in 7:00:

3 Snatches

7 Box Jumps

10 Supermans

Cool Down Discussion:

How to Foam Roll

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