Tuesday – 9/2/14 – Workout of the Day

Great turnout yesterday for the Kick-Off WOD of Hell Week
“Hell-en”
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Article:

- Workout of the Day -
“DT”
5 Rounds:
12 Deadlift
9 Hang Power Cleans
6 Push Press

- Cash Out -
Coach’s Pick

- Academy 3.09 -

Class# 5/16
Back squat
work up to a “heavy” set of 5
-then-
Amrap in 12 min:
10 wall balls
10 ring rows
10 kb swings
200m run

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1-9/6 Hell Week
9/6 4th Anniversary Party
10/25 Maximus Day at Keeneland

Monday – 9/1/14 – Workout of the Day

Happy Labor Day!!!
Kick off Hell Week with us at 9:30am at Palumbo!!
This is the only class for the day!!!
Happy Birthday to Coach Kathy!!!!!!

- Workout of the Day -
Life:
“Helen”
3rds
400m run
21 KBS
12 Pull-Ups

Sport:
“Hell-en”
1200m Run
63 KBS, 34 Pull-Ups
800m Run
42 KBS, 24 Pull-Ups
400m Run
21 KBS, 12 Pull-Ups


- Cash Out -
Coach’s Choice

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

LABOR DAY WOD!! 9:30am @ Palumbo – TODAY!!!
9/1-9/6 Hell Week
9/6 4th Anniversary Party
10/25 Maximus Day at the Tracks: Keeneland

Sunday – 8/31/14 – Workout of the Day

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- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p (Gold members and above)

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

9/1 Labor Day 1 WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Saturday – 8/30/14 – 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 3

9 rope climb buy in (not for time)
Sport: legless
-then-

20 min AMRAP
*One person working at a time
33 strict pull-ups (Sport: weighted)
66 wall balls
99 push-ups
66 KBS
33 strict dips (Sport: weighted)
-then-
9 rope climb buy out (not for time)
Sport: legless

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz 


9/1 Labor Day 1 WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Friday – 8/29/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME strict hspu
b) 5xME strict ring rows
rest 60s
ADV legs on box for RR
-then-
10 minutes to work up to a heavy triple Close Grip Bench Press
-then-
3rds
5 DL
5 HPC
5 S2O
5 BS

- Cash Out -
50 banded pull throughs

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1 Labor Day 1 WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Thursday – 8/28/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
Life: 5 HSn High Pulls
Sport: 10 DB/KB snatch
-then-
in 15min get as far up the ladder as possible

3-6-9-12 etc.
Power Snatches
Burpees
Wall Balls


- Cash Out -
3×8
glute bridges

- Academy 3.09 -

Class# 4/16
Press
Technique
work up to a “heavy” set of 5
Use proper judgement
-then-
2 rounds:
amrap in 6 min
5 press
7 Step-ups (S: box jumps)
9 Abmat situps
rest 1 min
-cash out-
band pull-aparts
3 x 15
micro mini bands
(orange)

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1 Labor Day 1 WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Wednesday – 8/27/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME strict pull-ups
b) 5xME strict dips
rest 60s
ADV collect 10 strict MU
-then-
Front Squat Biathlon

400m run
21 Front Squats
400m run
18 Front Squats
400m run
15 Front Squats

* Front Squats must be UB each time you drop the bar perform a 200m run penalty

*If you did strict MU’s for strength work you have the option to do the MU biathlon from CF Games
rep scheme is:18-15-12


- Cash Out -
5×5
glute ham raises

- Academy 3.09 -

Class# 3/16
Goblet Squat
Lunge
Plank hold
Hollow Rocks
Supermans
-then-
15 rounds of Tabata:
Goblet squat
lunge
plank hold
-cash out-
Prowler push x5
&
couch stretch

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1 Labor Day 1 WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Tuesday – 8/26/14 – Workout of the Day

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Article:

- Workout of the Day -
2 Rounds
10 RKBS
rest 30s
15 RKBS
rest 30s
25 RKBS
rest 1 min
50 RKBS
rest 2 min
KBS must be UB, if you stop before the required reps finish the reps out with burpees
-then-
“6 minute Fran”
1min to perform 21 Thrusters
1min to perform 21 Pull-ups
1min to perform 15 Thrusters
1min to perform 15 Pull-ups
1min to perform 9 Thrusters
1min to Perform 9 Pull-ups

*If you finish the reps before the minute is up you may proceed with the workout but if you fall behind you must move on to the next movement when the minute is up

rest 4 minutes

Max Effort BB lunges (1-2)

If you get 0-20 perform an 800m run when finished
If you get 21-40 perform a 400m run
If you get 41-60 perform a 200m run
If you get 61 or higher, you win


- Cash Out -
3×20
romanian dead lifts

- Academy 3.09 -

Class# 2/16
Deadlift
KB Swing
-then-
AMRAP in 12 min:
5 DL
7 Push-ups
9 KB swings
200 m run

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1 Labor Day WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Monday – 8/25/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME push-ups
b) 5×10 L: # box step ups
S: pistols
rest 60s
ADV weighted
-then-
16min EMOM
odd minutes perform
3-5 Power Cleans (Sport: UB)
even minutes perform
6-8 T2B

- Cash Out -
3×8 each leg
single leg glute bridges

- Academy 3.09 -

Class# 1/16
Row
Air Squat
Sit-Up
Push-Up
Pull-Up
-then-
2 rounds of:
7min AMRAP
rest 2 min btwn rounds
“Cindy”
5 pull-ups
10 push ups
15 air squats

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1 Labor Day 1 WOD @ Palumbo 9:30am
9/1-9/6 Hell Week
9/6 Anniversary Party

Sunday – 8/24/14 – Workout of the Day

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- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p (Gold members and above)

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

9/1-9/6 Maximus Hell Week
9/6 Anniversary Party

Saturday – 8/23/14 – 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

One person working at a time, Break up however you like.

100 KB Swings
100 Box Step Ups (Sport: Box Jumps)
100 Push Press
100 Walking Lunges (Front Rack)
100 MedBall Situps

Every 5 mins, Together-bear crawl the perimeter of the gym


Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz 


9/1-9/6 Maximus Hell Week
9/6 Anniversary Party

Friday – 8/22/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME strict hspu
b) 5xME strict ring rows
rest 60s
ADV legs on box for RR
-then-
AMRAP in 20min10-9-8-7-6-5-4-3-2-1 Ladder
Front Squats
Sumo deadlift
Mountain Climbers (1-1)
Press

If time remains,
run 400m
start back up the ladder ascending


- Cash Out -
100 banded good mornings

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1-9/6 Maximus Hell Week
9/6 Anniversary Party

Thursday – 8/21/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
Life: 5 HSn High Pulls
Sport: 10 DB/KB snatch
-then-
AMRAP in 5min of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
-then-
3rds for time:
200m Run
10 Step ups (S-Box Jumps)
10 Power Cleans
5ea KB/DB Clean & Jerks
(Sport: Snatch)

- Cash Out -
50 banded pull throughs

- Academy 3.09 -

Class# 16/16
Skills Review:
-then-
“Baseline re-test”
500 m row
40 air squats
30 Abmat situps
20 pushups
10 pullups

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1-9/6 Maximus Hell Week
9/6 Anniversary Party

Wednesday – 8/20/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME strict pull-ups
b) 5xME strict dips
rest 60s
ADV collect 10 strict MU
-then-
For Time:
50 wallball shots
45 Push-ups
40 Double Unders
35 Pull-ups
30 Lunges w/plate
25 T2B
20 Dips
15 KB Swings
10 Burpees
Run 400m

- Cash Out -
3×8
glute bridges

- Academy 3.09 -

Class# 15/16
Barbell Complex:
Review:
Deadlift
Hang power clean
Thruster
-then-
AMRAP in 10 min:
3 DL
3 HPC
3 Thrusters
after each round perform 10 wall balls
and add weight

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1-9/6 Maximus Hell Week
9/6 Anniversary Party

Tuesday – 8/19/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
5 Dbl KB Clean
Sport: Dbl KB Snatch
1 in each hand
-then-
21-15-9-6
Cal Row
Push Press
Ab Mat Sit up
(Sport: GHD sit-ups)
Power Clean
Push ups
(Sport: HR Push-Ups)

- Cash Out -
5×5
glute ham raises

- Academy 3.09 -

Class# 14/16
Power Snatch
-review OHS
-review HPS
-then-
12min AMRAP
5 power snatch
7 kb swings
9 push-ups
200m run

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

9/1-9/6 Maximus Hell Week
9/6 Anniversary Party

Monday – 8/18/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME push-ups
b) 5×10 L: # box step ups
S: pistols
rest 60s
ADV weighted
-then-
8rds for time:
8 KB Swings
8 Wallballs
8 KB C&J (Life)
Snatches (Sport)
8 Pullups
8 Toes to bar
8 KB heart beat squats
8 Burpees

- Cash Out -
3×20
romanian dead lifts

- Academy 3.09 -

Class# 13/16
Power clean and jerk
-review both
-then-
3 rounds:
10 clean and jerks
10 burpees
rest 1 min
-cash out-
couch stretch

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Saturday – 8/16/14 – Workout of the Day

IMG_0388
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 -
Team Lumberjack 20′s
(teams of 2)
-everybody does all reps, run together, one person works at a time

20 Deadlifts (heavy)
400 m run (together)
20 Kb swings
400m run
20 front squats (heavy) Sport: OHS
400m run
20 burpees
400 m run
20 pullups Sport: C2B
400 m run
20 box step ups Sport: box jumps
400 m run
20 DB Squat cleans (heavy)
400 m run


Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz 


TODAY! Maximus Weightlifting Competition!!
 

Friday – 8/15/14 – Workout of the Day

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Article:

- Workout of the Day -
a) 5xME strict hspu
b) 5xME strict ring rows
rest 60s
Sport: legs on box for RR
-then-
“Kelly”
5 rounds:
400 m run
30 box step ups Sport: box jumps
30 wall balls

- Cash Out -
3×8 each leg
single leg glute bridges

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Aug 16 Maximus Weightlifting Competition

Thursday – 8/14/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
Life: 5 HSn High Pulls
Sport: 10 DB/KB snatch
-then-
10 min to work up to a 3RM Strict press-then-

“Annie”
50, 40, 30, 20,10
reps of:
Double unders*
situps

*if you don’t have double unders consistently, do half the reps of DU’s only as attempts


- Cash Out -
100 banded good mornings

- Academy 3.09 -

Class# 12/16
Push Jerk
-review PP
-then-
5 rounds for time:
3 Push jerks
10 ball slams
30 single jumps (or doubles)
-cash out-
Prowler
3-5 trips

- Maximus Specialty Classes -
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Aug 16 Maximus Weightlifting Compeitition