Saturday – 4/19/14 – Team Workout of the Day

Maximus 1-27-14 Edit -1034
Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
 Teams of 2
2 rounds
400m run (together)
30 Front squat (total)-135/95
60 Burpees (total)
30 Handstand P/U’s (total)
60 Ab mat situps (total)
30 Push press (total)-115/85

Maximus Specialty Classes
Maximus will be closed on Easter Sunday
FREE Intro to CrossFit Class
 ___________________________________________________________________
Upcoming Events
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Friday – 04/18/14 – Workout of the Day

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Article:

- Workout of the Day -
Death by Pull-Ups
for skill, work on kipping/for strength, work on strict
-then-
7 Rounds for time:
5 DL (275/185)
200m run
25 DU’s
Finish with 1 min hollow hold

- Cash Out -
One-Leg Bulgarian Split Squat 3×10 (each leg) ADV Front Rack BB


- Boot Camp -
 10 Rounds for time:
6 DL
200m run
12 Step ups (6 ea leg)
6 Burpees
Cash Out: 50 crunches, 50 side crunches, ea side

- Maximus Specialty Classes -

- Upcoming Events-
MAXIMUS will be closed on Easter Sunday
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Thursday – 04/17/14 – Workout of the Day

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Article:

- Workout of the Day -
Bear 8min EMOTM +10 (3/3)
DL, HPC, FS, STO, BS, STO
-then-
14 wall balls, 14 BB bentover row, 1 burpee
13 wall balls, 13 BB bentover row, 2 burpees
12 wall balls, 12 BB bentover row, 3 burpees
11 wall balls, 11 BB bentover row, 4 burpees
…finish with 1 wall ball, 1 BB bentover row, 14 burpees

- Cash Out -

- Academy 3.09 -

Class# 08/16
Push Press
-then-
5 rounds for time:
5 Deadlifts
10 push press (use same bar)
15 abmat situps
30 single jumps (or double unders if capable)

- Boot Camp -
14 wall balls, 14 BB bentover row, 1 burpee, 1 box jump
13 wall balls, 13 BB bentover row, 2 burpees 2 box jumps
12 wall balls, 12 BB bentover row, 3 burpees, 3 box jumps
11 wall balls, 11 BB bentover row, 4 burpees, 4 box jumps
…finish with 1 wall ball, 1 BB bentover row, 14 burpees, 14 box jumps

- Maximus Specialty Classes -

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Wednesday – 04/16/14 – Workout of the Day

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Article:

- Workout of the Day -
Goat Progression (3/3):
8min EMOTM
3 HSPUs
7 Toes 2 Bar
-then-
16 min AMRAP
5 Power Snatch (135/95)
1 squat clean
5 Push Jerks (135/95)
30 DU

- Cash Out -

- Academy 3.09 -

Class# 07/16
Hang Power Clean
-then-
AMRAP in 15 Min:
3 Hang Power Cleans
10 Lunges (5 per leg)
400m Run

- Boot Camp -
4 min AMRAP
5 Single leg Good Mornings (ea. leg)
5 back squat knee lift (ea. leg)
5 Push press
Count reps – Rest 2 minutes
4 min AMRAP
5 Single leg Good Mornings (ea. leg)
5 back squat knee lift (ea. leg)
5 Push press
Try to beat last AMRAP with same movements
Count reps – Rest 2 minutes
4 min AMRAP
20 Double unders
20 jumping jacks
20 Mtn Climbers (1-2)
Count reps – Rest 2 minutes
4 min AMRAP
20 Double unders
20 jumping jacks
20 Mtn Climbers (1-2)
Try to beat last AMRAP with same movements
Count reps – Rest 2 minutes
1 min. Max reps of:
Air squats
Abmat situps
Lunges
burpees

- Maximus Specialty Classes -

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Tuesday – 04/15/14 – Workout of the Day


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Article: 
____________________________________________________________________
- Workout of the Day -
20 UNB Hang Powerclean and Jerk 3/3 (+5)
-then-
4 Rounds for Time:
15 Squat Cleans
15 KTE
15 Abmat situps
400m run
____________________________________________________________________
- Cash Out -

- Academy 3.09 -

Class# 06/16
skill
Front Squat
Dips
3x 8-10
-then-
EMOM for 10 min:
5 Front squats
5 Burpees
-cashout-
couch stretch
2 min per leg

- Boot Camp -
3 Rounds:
15 Squats
15 KTE
15 Abmat situps
400m run
Then
3 Rounds:
10 Thrusters
10 Plank Knee pulls (1-1)
10 Push ups
200m run
Then
3 Rounds:
5 Lunges (1-1) weighted
5 V-ups
5 Pull-ups or jumping pull ups
25m sprint

- Maximus Specialty Classes -

- Upcoming Events-
TODAY: Chipotle BOGO Richmond Rd
11am-8pm you must show a key card
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Monday – 04/14/14 – Workout of the Day

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- Workout of the Day -
Bench 8 RM 3/3 (+5 each week)
- then -
Super Sandwich
20 pull-ups
20 KB Snatches (10 ea. arm)
40 push-ups
40 box jumps
40 Kettlebell swings
40 GHD sit ups
20 KB Snatches (10 ea. arm)
20 pull-ups

- Cash Out -

- Academy 3.09 -

Class# 04/16
Back Squat
- then -
AMRAP in 12 min:
10 wall balls
10 ring rows
10 kb swings
200m run

- Boot Camp -
 Terrific Twenties – then half off – then half off
20 DL
20 DB Snatches (10 ea. arm)
20 push-ups
20 box jumps
20 Kettlebell swings
20 Sprinter sit ups (1-1)
20 DU
20 Mtn Climbers (1-1)
20 Single arm DB press (10 ea arm)
10 of everything, then 5 of everything

- Maximus Specialty Classes -

- Upcoming Events-

April 15, Chipotle Richmond Rd. BOGO

April 26, Heroes for Heroes Charity WOD

April 26, Shadowland Horse Farms

Saturday – 04/12/14 – Team Workout of the Day

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Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
 Partner WOD
25 min amrap
1 Rope Climb (sub 5 pull-ups)
7 Clean and Jerk, 135/95
15 Box Jump Overs, 24″/20″

The Strategy and Details:
*One athlete runs 400 meters while the other works on trying to complete an entire round. Pick up where your partner finished when you return from the run and then continue to try and finish a complete round.
*If partner 1 finishes a complete round before partner 2 gets back from run, partner 1 will hold plank or side plank until they get back.
*If partner 2 returns from run and only 2 Box Jumps are completed by Partner 1, Partner 2 will finish that round and start another to completion before going into plank hold.
Score = # of Rounds + Total time held in the plank position


Maximus Specialty Classes

Friday – 04/11/14 – Workout of the Day

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- Workout of the Day -
“Adrian”
7x
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps

- Cash Out -

- Boot Camp -
Set the clock for 30 min: do as many rounds as possible­ each round decrease reps by 5.

Round 1:
30 walking lunges (1­2)
30 deadlift
30 press
30 back squat
30 plank twists (1­1)
cash out: 800 m run


- Maximus Specialty Classes -

 

 

Thursday – 04/10/14 – Workout of the Day

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- Workout of the Day -
Bear 8min EMOTM +10 (2/3)
DL, HPC, FS, STO, BS, STO
- then -
5x
400m Run
10 Ring Pushups
10 Squat Clean-Thruster-OH Lunge each leg w/ plate

- Cash Out -
Partner up: 3- 200m Row Sprints

- Academy 3.09 -

Class# 04/16
Press
- then -
2 rounds:
amrap in 6 min
5 press
7 Box jumps
9 Abmat situps
rest 1 min

- Boot Camp -
 30 min AMRAP:
5 man makers (w/push up)
10 weighted step­ups (1­1)
15 Mtn Climbers (1­1)
20 Press
200 m run
cash out: 100 plank twists (1­2)

- Maximus Specialty Classes -

 

 

Wednesday – 04/09/14 – Workout of the Day

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- Workout of the Day -
Goat Progression (1/3):
8min EMOTM
3 HSPUs
6 Toes 2 Bar
- then -
ATHLETE OF THE MONTH
“Davey Jones’s Locker”
1000m Row Buy-In
Then
5 rounds of:
3 MU’s
5 Power Snatches
10 Back Squats
20 Double Unders

- Cash Out -
Roll out and Schedule a Massage with MassageFIT!

- Academy 3.09 -

Class# 03/16
Goblet Squat, Lunge & Plank Hold
- then -
15 rounds of Tabata:
Goblet squat
lunge
plank hold

- Boot Camp -
 10 min EMOTM
5 thrusters
5 KB swing side steps
­ then­
10 min EMOTM
5 abmat situps
5 box jumps
­ then­
10 min EMOTM
5 jumping pulls (or pull-ups)
5 burpees
cash out: 100 KB side bends (1­2)

- Maximus Specialty Classes -

 

 

Tuesday – 04/08/14 – Workout of the Day

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- Workout of the Day -
20 UNB Hang Powerclean and Jerk 2/3 (+5)
- then -
“BULGER”
10x
150m Run
7 Pullups
7 Front Squats (135/95)
7 HSPU

- Cash Out -
Couch Stretch 2min each leg

- Academy 3.09 -

Class# 02/16
Deadlift & Kettlebell Swing
- then -
AMRAP in 12 min:
5 DL
7 Push-ups
9 KB swings
200 m run

- Boot Camp -
10 rounds of 10 each:
push ups
air squats
sit ups
squat thrusts
lunges (1-­2)
Every 2 min. 4 burpee box jumps
cash out: death by sprints
(Coaches: set clock to 2 min intervals)

- Maximus Specialty Classes -

 

 

Monday – 04/07/14 – Workout of the Day

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- Workout of the Day -
Bench 8 RM 2/3 (+5 each week)
- then -
“Cameron”
50 Walking Lunge steps
25 C2B
50 Box Jumps
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball 2 for 1′s
50 Ab Mat Situps
5 Rope Climbs
(Modify accordingly)

- Cash Out -
Theraplate Party and Lacross ball on Upper Back

- Academy 3.09 -

Class# 01/16
Baseline
500m row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

- Boot Camp -
 800 run
10 BURPEES ­ then­
30­-20-­10
thrusters
KB swings
10 BURPEES ­ then­
30-­20-­10
DU’s
ab mat sit­ups
10 BURPEES -then-
30-20-10
Lunges (1-1)
Push press
cash out: prowler push 3x

- Maximus Specialty Classes -

 

 

Saturday – 04/15/14 – Team Workout of the Day

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Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
 Teams of 2
(30min time-cap)
30-20-10 (each partner does 30-20-10)
Power Cleans (alternate each rep)
Partner Burpees (both partners start on ground, partner 1 one pops up, jumps over partner 2, does a burpee and jumps back over to starting position, then partner 2 goes)
Ab Mat sit-up med ball toss
2k row to finish (switch every 250m) (each partner does 1000m)

Maximus Specialty Classes

Friday – 04/04/14 – Workout of the Day

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- Workout of the Day -
Rowling, perform wall balls for score (10min time cap)
- then -
800m run
7min to find 3RM touch and go squat clean thruster
800m run
5 min ME HSPU
*score is time/#+reps

- Cash Out -
One Leg DL 3 x 10 (each leg)

- Boot Camp -
 5 rounds for time:
20 Jumping Squats with body bar on back
20 Double unders
20 DB Push Press
20 Side laying V-ups (10 ea side)
20 Mtn. climbers
Run 200m
Cash Out: Tabata Burpees

- Maximus Specialty Classes -

 

Thursday – 04/03/14 – Workout of the Day

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- Workout of the Day -
Bear 8min EMOTM +10 (1/3)
DL, HPC, FS, STO, BS, STO
- then -
20 burpees
30 KBS
20 pull-ups (ADV C2B)
80 DU’s
20 pull-ups (ADV C2B)
30 KBS
20 burpees

- Cash Out -
5min stretch for flexibility

- Academy 3.08 -

Coach’s Choice

- Boot Camp -
“Just one round”
25 Burpees
25 Med Ball Cleans
25 abmat situps
25 Push press
25 Burpees
EMOTM Stop and do 4 Wall balls
Cash out: 50 Evil Med ball wheels*

- Maximus Specialty Classes -

- Upcoming Events-

Wednesday – 04/02/14 – Workout of the Day – Maximus Athlete of the Month Dave Jones!

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David Jones (Ginja Ninja, Red Hulk, Jonesy)

CF birthday: April 09

Best Maximus moment/story: Pool parties, first WODs with my brothers, team competitions and beating Chris Walker in 7 min Amrap of KB Snatches:) (sorry buddy, had to use that one)

4 Favorite CF exercises: DT, Amanda, Helen, KB snatches (of course)

7 things you may not know about me:

1. I’m a drummer
2. I worked with/for Paula Dean while living in Savannah
3. I was a redneck kid that wore belly shirts
4. Played soccer at University of Cincinnati
5. Almost died in the Swiss Alps (seriously, ask me about it)
6. Was stabbed in the leg in kindergarten by my friend (scar is still there)
7. Have an addiction to marshmallow peeps


- Workout of the Day -
Goat Progression (1/3):
8min EMOTM
2 HSPUs
6 Toes 2 Bar
- then -
5rds
10 KB clean and strict press (5 each arm, alternating-53/35)
20 Ab Mat sit-ups
20 supermans
40 lunges (20 each leg)

- Cash Out -
5min stretch for flexibility

- Academy 3.08 -

Coach’s Choice

- Boot Camp -
5 Rounds:
400m Row or Run
7 Deadlifts
10ea Lunges w/plate overhead
15 Leg lifts *
*coaches – leg lifts: lay on back, hold on to upright of pull up rig, lower the legs to the ground and back up (can put abmat under back)
Cash out: Plank rows: 50 (1-2)

- Maximus Specialty Classes -

- Upcoming Events-

Tuesday – 04/01/14 – Workout of the Day

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- Workout of the Day -
20 UNB Hang Powerclean and Jerk 1/3 (+5) *start conservative
- then -
21(a)-15(b)-9(c)-15(b)-21(a)
DL (a-135, b-185, c-205/a-125, b-175, c-195)
Wall Balls

- Cash Out -
Pigeon stretch 2 min per leg, box or ground

- Academy 3.08 -

Coach’s Choice

- Boot Camp -
16 min. to complete:
4 Rounds
10 Front Squats
10 Box Jumps
10 Sprinter Situps
With remainder of 16 min do AMrepsAP of: Press
Then:
12 min to complete
4 Rounds
10 Front Squats
10 Box Jumps
10 Sprinter Situps
With remainder of 12 min do AMreps of: bar only deadlifts
Cash out: Run 400m with a piece of equipment of your choice

- Maximus Specialty Classes -

- Upcoming Events-

Monday – 03/31/14 – Workout of the Day

aaron-harrison

Cats WIN!!!


- Workout of the Day -
Bench 8 RM 1/3 (+5 each week)
- then -
50 Front Squats AFAP (Rx 70% BW/ ADV BW)
*Every time you set the bar down perform 10 push-ups and run 200m

- Cash Out -
100 band pull-aparts

- Academy 3.08 -

Coach’s Choice

- Boot Camp -
 5 min. AMRAP:
5 Deadlifts
10 Push ups
-rest 1 min.-
5 min. AMRAP:
5 Front Squats
5 Wall climbs
-rest 1 min.-
5 min. AMRAP:
5 Push Press
10 Jumping Squats
-rest 1 min-
5 min AMRAP:
5 Burpees
5 Jumping Pullups
Cash out: Side walks to 100m mark and back (right leg first then left on way back)

- Maximus Specialty Classes -

- Upcoming Events-