Thursday – 10/30/14 – Workout of the Day

Don’t forget about our Monster Mash WOD tonight from 6-8pm at Palumbo! NAshland closes at 5:30pm
Costume Contest and snacks after the WOD!!
zombiewod1
Article:

- Workout of the Day -
4 rds E2MO2M
Front Rack BB Lunges
*mod with goblet lunges
R1 – 8(total), R2 – 12, R3 – 16, R4 – 20
(same # across)
immediately after the lunges perform 6-10 strict Ring Rows
-then-
20Min AMRAP
1 DL
1Hang Power Clean
1 PJ
20 DUs
go up in weight each round
when you reach failure, drop down in weight and keep it at a manageable load

- Cash Out -
Repeat the mobility from the beginning of class but hold each position for 30s instead of 4-6

- Academy 3.0 -

Dead Week
Cleans (squat)
and
Split jerks
-then-
EMOM for 10 min
1 clean and split jerk
add weight if necessary
-cash out-
prowler 3-5 trips

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

E. Vine ZONE classes – last week of member’s only schedule
Oct. 30 Monster Mash – Sponsored by Wild Thyme – TODAY!!
Nov. 3 Schedule Change to include E. Vine

Wednesday – 10/29/14 – Workout of the Day

Pink Out jpeg
Article:

- Workout of the Day -
4 rds E2MO2M
Hang Power Clean
R1 – 5, R2 – 10, R3 – 15, R4 – 20
(same # across)
immediately after the HPC’s perform 5 push-ups, 5 wide grip push-ups, and 5 diamond push-ups
-then-
0-10:00min PR your Baseline for
Team Rhonda!
10:00-15:00 Break
15:00-25:00
10min AMRAP:
5 T2B
14 DU’s
6 Deck Squats (reverse burpees)
5/14 Rhonda was diagnosed with Breast Cancer
She had to go through 6 rounds of Chemotherapy

- Cash Out -
Repeat the mobility from the beginning of class but hold each position for 30s instead of 4-6

- Academy 3.0 -

Dead Week
Discuss Kipping:
-reqiurements are 5 Strict unnassisted pull-ups
Pull-Up Progressions
-Ring Rows
-Pull-Up position ring rows
-Jumping pull up negatives
-Kipping pull-up negatives
-then-
“Helen”
400 m run
21 kb swings
21 pullups
400m run
15 kb swings
15 pullups
400 m run
9 kb swings
9 pullups

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

E. Vine ZONE classes – last week of member’s only schedule
Oct. 30 Monster Mash – Sponsored by Wild Thyme

Tuesday – 10/28/14 – Workout of the Day

15434537387_94a6a7df2a_z
Article:

- Workout of the Day -
4 rds E2MO2M
Bench Press
R1 – 5, R2 – 10, R3 – 15, R4 – 20
(same # across)
immediately after the bench press perform 15 Band Pull-Aparts
-then-
Max Distance Row in 3 Minutes
Then
For Time:
50 Pushups
40 Pullups
30 Dips (S: MU Dips)
20 Ring Rows (S: Feet on box)
10 Handstand Pushups
Then
Max Plate GTO in 1 minute

- Cash Out -
Repeat the mobility from the beginning of class but hold each position for 30s instead of 4-6

- Academy 3.0 -

Dead Week
CF Class Strength & WOD
- modified if necessary

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

E. Vine ZONE classes – last week of member’s only schedule
Oct. 30 Monster Mash – Sponsored by Wild Thyme

Monday – 10/27/14 – Workout of the Day

15596863856_ccb6af3343_z
Article:

- Workout of the Day -
4 rds E2MO2M
Back Squats
R1 – 5, R2 – 10, R3 – 15, R4 – 20
(same # across)
immediately after the squats perform 6-10 strict dips
-then-
Teams of 2-3
(If Teams of 3: 2 ppl work at 1x)
AMRAP 12MinsP1: 25m KB Farmer Carry
10 KB Goblet Squats (S: Double KB Swings)
25m Farmer Carry Back
P2: Isometric hold:
from 0-5min alternate between wall sit and plank hold
from 7-12min alternate between pull-up bar hang and handstand hold
***at 5 min mark run 400m together

*Every Time a Partner drops KBs = 1 Burpee
*Every second that partner breaks the isometric hold = 1 Burpee
*Burpees are to be completed at the end of AMRAP


- Cash Out -
Repeat the mobility from the beginning of class but hold each position for 30s instead of 4-6

- Academy 3.0 -

Dead week
CF Class Strength & WOD
- modified if necessary
-cash out-
Handstand work

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

E. Vine ZONE classes – last week of member’s only schedule
Oct. 30 Monster Mash – Sponsored by Wild Thyme

Saturday – 10/25/14 – Workout of the Day

Today is our Maximus Day at Keeneland!! See you there!
14943834924_c19f1b2b1a_z
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

*trade off every rep for the whole WOD
40 partner burpees
80 med ball sit-ups (chest pass and trade off reps)
120 push-ups (trade off 1 and 1)
1600m run (trade off 200m intervals)


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


Oct. 25 Maximus Day at Keeneland – TODAY
Oct. 30 Halloween WOD


Friday – 10/24/14 – Workout of the Day

15379802417_db6f60607d_z
Article:

- Workout of the Day -
12 min EMOM
(increase # each set, heavier than last week)
odd min perform
2 Power Cleans (S: Power Snatches)
even min perform
6 Around the Worlds (3 each way)
-then-
10 rds
5 pull-ups
5 power cleans S-(power snatches)
5 BW lunges (1-1)

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Thursday – 10/23/14 – Workout of the Day

15378578627_5bee7b7721_z
Article:

- Workout of the Day -
12min EMOM
(increase # each set, heavier than last week)
odd min perform
2 Back Squats
even min perform
6-10 strict HSPU
*mod with pike push-ups
-then-
10 strict presses
15 squat cleans
15 push press
10 squat cleans
20 push jerks
5 squat cleans

- Cash Out -
400m recovery walk
2min each leg Samson stretch

- Academy 3.0 -

Class# 16/16
Skills Review:
KB swing
Deadlift
front squat
thruster
PP
PJ
Power clean
Power snatch
-then-
“Baseline re-test”
500 m row
40 air squats
30 Abmat situps
20 pushups
10 pullups

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Wednesday – 10/22/14 – Workout of the Day

10712986_307544769435291_3499287651368184576_n
Article:

- Workout of the Day -
12 min EMOM
(increase # each set, heavier than last week)
odd min perform
1 Deadlifts (2s pause @ knee), 1 Deadlift
even min perform
30s plank
*add plate on back to scale up
-then-
4 rds
20 med ball sit-ups
20 wall balls
400m med ball run

- Cash Out -
400m recovery walk
2min each side sit on a Lax Ball

- Academy 3.0 -

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 Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Tuesday – 10/21/14 – Workout of the Day

1510770_307551766101258_4621965190812303055_n
Article:

- Workout of the Day -
12min EMOM
(increase # each set, heavier than last week)
Odd min perform
1 Press, 1 Push Press, 1 Push Jerk
Even min perform
6-10 strict pull-ups (weighted if needed)
*mod with ring rows
-then-
21-15-9
Burpees
KBS

rest 5 minutes & repeat
*These should both be all out efforts, try to get the same time for both


- Cash Out -
400m recovery walk
2min thoracic spine opener on foam roller using BB as anchor

- Academy 3.0 -

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 Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Monday – 10/20/14 – Workout of the Day

10632686_307549929434775_3613850504066931826_n
Article:

- Workout of the Day -
12min EMOM
(increase # each set, heavier than last week)
Odd min perform
2 Bench Press
*mod with close grip BP or plate push-ups
Even min perform
2 Front Squats (from floor)
-then-
15 min to complete
10-8-6-4-2
Clean & Jerks S:(heavier)
in between rounds of C&J’s perform 1 round of Cindy
S: (1 rd of Mary btwn C&J)

- Cash Out -
400m recovery walk
2min upright center splits work
*mod with 2 min lateral lunge each leg

- Academy 3.0 -

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 Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Sunday – 10/19/14 – Workout of the Day

15175848200_40f6b177b3_z

- 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  

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Saturday – 10/18/14 – Workout of the Day

15342104037_14444a5263_z
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***1 Person Working at a Time
Bar cannot touch ground once the squats and S2O have started
(i.e. once you start 75 back squats the bar cannot touch ground until the 75 are complete)
If the bar touches the ground everyone does 5 burpees***

75 Back Squats
45 Pull-Ups
30 S2O
75 Front Squats
45 Pull-Ups
30 S2O
75 OH Plate Lunges (each leg)
S: (OHS)
45 Pull-Ups
30 S2O

30min time cap


Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz 
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Friday – 10/17/14 – Workout of the Day

15305054329_d4ffa5c544_z
Article:

- Workout of the Day -
10 min EMOM
(increase # each set, heavier than last week)
odd min perform
4 Power Cleans (S: Power Snatches)
even min perform
6 Around the Worlds (3 each way)
-then-
5 rounds for time:
5 PC 115/85
7 FS 115/85
12 toes to bar

12 min time cap

then
2 min ME front squats
-set ends when you drop the bar


- Cash Out -
400m recovery walk
2min each leg single leg stretch
* one leg up on box and put both hands on toes

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Thursday – 10/16/14 – Workout of the Day

15528691905_d6be42f314_z
Article:

- Workout of the Day -
10min EMOM
(increase # each set, heavier than last week)
odd min perform
4 Back Squats
even min perform
6-10 strict HSPU
*mod with pike push-ups
-then-
30 – 20 -10 for time of:

Kb swings (S- American swing)
wall balls (S-heavier)

rest 2 min

then

5 rounds:
200 m sprint
rest :30


- Cash Out -
400m recovery walk
2min each leg banded hip distraction

- Academy 3.0 -

Class# 12/16
Push Jerk
-review PP
-add weight if necessary
-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 Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Wednesday – 10/15/14 – Workout of the Day

15305257920_a2799e624d_z
Article:

- Workout of the Day -
10 min EMOM
(increase # each set, heavier than last week)
odd min perform
2 Deadlifts (2s pause @ knee), 2 Deadlifts
even min perform
30s plank
*add plate on back to scale up
-then-
“Death by DL/ burpee over bar”

Min 1- 1 DL, 1 burpee over bar
Min 2- 2 DL, 2 burpee over bar
-continue as long as all reps get completed within min.
10 min max
-if you fail before round 10, rest 1 min then start back at 1/1

@ 11 min
rest 1 min
then
2 min max double unders


- Cash Out -
400m recovery walk
2min each side foam roll piriformis

- Academy 3.0 -

Class# 10/16
 Power Clean
-review hang power clean
-review deadlift
-review front squat
-work up in weight if necessary
-then-
AMRAP in 10 min:
5 Power cleans
10 wall balls
200 m run

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Tuesday – 10/14/14 – Workout of the Day

15211241990_642edfc23a_z
Article:

- Workout of the Day -
10min EMOM
(increase # each set, heavier than last week)
Odd min perform
2 Press, 2 Push Press, 2 Push Jerk
Even min perform
6-10 strict pull-ups (weighted if needed)
*mod with ring rows
-then-
 3 min to comlete:
400 m run/row
ME HPC (S-HPSn)
rest 1 min
3 min to complete:
400 m run/row
ME pushups (S-HSPU)
rest 1 min
3 min to complete:
400 m run/row
ME Thrusters
rest 1 min
3 min to complete:
400 m run/row
ME pullups (S-MU’S)

-Score is total reps


- Cash Out -
400m recovery walk
2min lax ball pecs and delts

- Academy 3.0 -

Class# 10/16
Power Clean
-review hang power clean
-review deadlift
-review front squat
-work up in weight if necessary
-then-
AMRAP in 10 min:
5 Power cleans
10 wall balls
200 m run

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Monday – 10/13/14 – Workout of the Day

15211248200_fb7a1fca1f_z
Article:

- Workout of the Day -
10min EMOM
(increase # each set, heavier than last week)
Odd min perform
4 Bench Press
*mod with close grip BP or plate push-ups
Even min perform
4 Front Squats (from floor)
-then-
10 rds S: (15 rds)
15min time cap
8 push-ups
6 T2B
4 Power Clean & Jerks (95/65) S: (135/95)
2 BB Lunges S: Front Rack Lunges

- Cash Out -
400m recovery walk
2min foam roll quads

- Academy 3.0 -

Class# 9/16
 Thruster
-review front squat/push press
-add weight if needed 
-then-
“Fran”
21- 15- 9
Thrusters
pullups/ring rows
-cash out-
GHD Back Ext.
3x 12-15

- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Sunday – 10/12/14 – Workout of the Day

15199482438_cc4bef432b_z
- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Saturday – 10/11/14 – Workout of the Day

Join us today for our Maximus Tailgate in the Purple Lot!! Meat and Water provided BYOB and Snacks!!
15374878656_ae388dd265_z
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 -
Tm’s of 2:

50 Cal row buy-in (as a team)
-then-
P1 works, P2 holds plank S-do burpees, switch as needed
50 Wallball
50 S2O
50 Box Step-ups
50 Front squats S-Squat Cleans
50 Pullups
50 Pushups S-Hand release

The reps are completed as a team,


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


Oct. 11 Maximus Tailgate – TODAY!!!
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD