Cara Cinnamond
- WOD -
Take 10:00 to find 1RM Bench Press
- then -
30 – 20 – 10:
Release Push-Ups
Double Unders
- Cash Out -
Mobility Work
__________________________
- Academy -
Class #13/32
Skill of the Day:
SDLHP
Workout of the Day:
Fight Gone Bad remix:
1:00 SDLHP
1:00 Situps
1:00 Box Jumps
Partner up, count other’s reps
Cool Down Discussion:
____________________________________________
Jeff Hallman
- WOD -
4 Rounds:
8 KB Press ea. arm
16 Goblet Squats
24 Situps
- Cash Out -
Max Air Squats in 1:00
__________________________
- Academy -
Class #12/32
Skill of the Day:
Push-Up
Workout of the Day:
Texas Push-Up Challenge
- then -
3 Rounds:
Prowler down and back
Cool Down Discussion:
History of CrossFit
____________________________________________
- WOD -
10:00 to find max Deadlift
- then -
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
- Cash Out -
Max one arm Farmers Walk
__________________________
- Academy -
Class #11/32
Skill of the Day:
Pull-Ups/Kipping
Workout of the Day:
AMRAP in 10:00
5 Pull-Ups
7 Supermans
9 Inchworms
Cool Down Discussion:
____________________________________________
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
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
____________________________________________
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
- Cash Out -
Max OH walk with KBs
____________________________________________
Jack Woodruff
- WOD -
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:
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?
____________________________________________
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”
____________________________________________
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
____________________________________________
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
____________________________________________