- WOD -
400m Run
21 situps, 21 air squats
400m run
15 pullups, 15 pushups
15 situps, 15 air squats
400m run
9 pullups, 9 pushups
9 situps 9 squats
- Cash Out -
Chuck Norris Bowl of Pain
__________________________
- Academy -
Class #19/32
Skill of the Day:
Knees to Elbows (K2E) & Toes to Bar (T2B)
Workout of the Day:
3 Rounds:
10 Knees to Elbows
10 Med Ball Twists
200m Farmer’s Walk
Cool Down Discussion:
Paleo History
What are Paleo Kits?
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Ryan Meador
- WOD -
“Grace“
- Cash Out -
1 Prowler Push followed by 20 Burpees
__________________________
- Academy -
Class #18/32
Skill of the Day:
Workout of the Day:
Back Squat
5 – 5 – 5 – 5 – 5
Band pull aparts b/w each set
- then -
Tabata:
Burpees
Mtn. Climbers
Cool Down Discussion:
CrossFit Games history
____________________________________________
- WOD -
Press:
Work up to a heavy triple
- then -
4 rounds
walking lunge one length of pit
bear crawl back
30 double unders
__________________________
- Academy -
Class #17/32
Skill of the Day:
Hang Cleans
Workout of the Day:
15 – 12 – 9:
Pull-Ups/Ring Rows
Inchworm to pushup
200m Run
:30 Plank hold
Cool Down Discussion:
What are the CrossFit Games?
____________________________________________
Tracie Jones
- WOD -
“Minimize Fran”
9 Rounds for Time:
5 Thrusters (95/65)
5 Pull-ups
rest :20 between rounds
- Cash Out -
Tabata Sprinter Sit-ups
__________________________
- Academy -
Class #16/32
Skill of the Day:
Workout of the Day:
AMRAP in 10:00
6 Pull-Ups
6 Push Jerks
6 Lunges
Rest from minutes 5-6
Cool Down Discussion:
____________________________________________
Matt Swiderski and Dave Doolin
- 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
Boo Hardy
- WOD -
Teams of two complete:
7 Rounds:
14 Back Squats
14 Burpee Box Jumps
200m Team Run
_________________________________
- WOD -
“Worsham”
15 – 12 – 9
Heavy Front Squats
KB Snatch
- Cash Out -
Chuck Norris Bowl of Pain
____________________________________________
Gym is Closed Today!
Have a great Thanksgiving!
Friday: OPEN – 9:30 am & 11:00 am classes only
Saturday: OPEN – 9:30 am & 11:00 am classes only
Sunday: CLOSED
Mike Gibson - 9:30 class
- WOD -
3 – 3 – 3 – 3 – 3
- then -
20 Air Squats
30 Lunges
40 Frankensteins
:50 Wall Sit
100 Jumping Jacks
:50 Wall Sit
40 Frankensteins
30 Lunges
20 Air Squats
- Academy -
Class #15/32
Skill of the Day:
Handstands
Workout of the Day:
5 – 4 – 3 – 2 – 1
:10 Handstand Hold
Run 200m
Cool Down Discussion:
____________________________________________
Ryan Meador pulling the H1
- WOD -
“Cindy doesn’t want to get bulky”
AMRAP in 15:00
5 “arms only” Wall Balls
10 Ring Dips
400m Row/Run
- Cash Out -
Run 200 with water in your mouth
Emphasize breathing through your nose, helping build lung capacity
__________________________
- Academy -
Class #14/32
Skill of the Day:
Workout of the Day:
San Francisco Crippler Remix:
2 Rounds:
15 Front Squats
500m Row
Rest 1:00
Cool Down Discussion:
How to strengthen your flat feet
____________________________________________
- WOD -
5 Rounds:
10 OHS
10 GHD Back Extensions
10 Hang Cleans
10 Knee Ups on Rings
- Cash Out -
You are crazy for wanting a cashout…work harder in your WOD!
__________________________
- Academy -
Class #13/32
Skill of the Day:
Workout of the Day:
Fight Gone Bad Remix:
Partners Complete
1:00 SDLHP
1:00 Sit-ups
1:00 Box Jumps
Switch: Partner counts reps
Cool Down Discussion:
Barefoot benefits
____________________________________________
CFM's Bo Hornback at the 2010 CrossFit Games finals in CA
Happy Birthday Bo Hornback!
- 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
- WOD -
“31 Heroes”
AMRAP in 31:00
8 Thrusters
6 Rope Climbs
11 Box Jumps
*This is a partner WOD
Partner #1 will perform the work listed above while partner #2 does a 400m sandbag run. Once partner #2 returns from run, partner #1 will grab sandbag and begin run while partner #2 continues work wherever #1 left off.
____________________________________________
- WOD -
21 – 15 – 9:
- Cash Out -
3 Rounds:
____________________________________________
The 6:15 class in action
- WOD -
“Kelly“
5 Rounds:
400m Run
30 Box Jumps
30 Wall Balls
__________________________
- Academy -
Class #12/32
Skill of the Day:
Workout of the Day:
Texas Push-Up Challenge
- then -
3 Rounds:
Prowler Push
Cool Down Discussion:
History of CrossFit
____________________________________________
Article: Fat Loss Tips for Women
- WOD -
“DT”
5 Rounds:
12 Deadlift
__________________________
- Academy -
Class #11/32
Skill of the Day:
Workout of the Day:
AMRAP in 10:00:
5 Pull-Ups
7 Supermans
9 Inchworms
Cool Down Discussion:
“If the Shoe Fits”
Article:
____________________________________________
- WOD -
“Nancy”
5 rounds:
400m Run
15 OHS
- Cash Out -
20 Spiderman Push-Ups
__________________________
- Academy -
Class #10/32
Skill of the Day:
KB Cleans & Gobet Squats
Workout of the Day:
3 Rounds:
10 KB Cleans
10 Goblet Squats
200m Pose Run
Cool Down Discussion:
“Beyond the Body”
____________________________________________
- WOD -
“Hell-en”
1200m Run
63 KBS, 34 Pull-Ups
800m Run
42 KBS, 24 Pull-Ups
400m Run
21 KBS, 12 Pull-Ups
Intermediate: Helen w/ Sandbag and 62lb KB
Beginner: Helen
__________________________
- Academy -
Class #9/32
Skill of the Day:
Box Jump
Workout of the Day:
10 – 1:
Box Jumps
Butterfly Situps
Air Squats
Cool Down Discussion:
What to do before and after a WOD
____________________________________________
Juanita Giraldo
- 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
Congrats to Dave and Michelle Doolin on their new son! - Vinson David Doolin
- WOD -
Teams of 3:
800m Run (together as a team)
- then -
3 Rounds:
30 Double Unders or Tuck Jumps each (can be done in any order)
20 KBS
20 Burpee Pull-Ups
- then -
800m Run (together as a team)
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