Wednesday 8/5/15- workout of the day

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- Workout of the Day -
12min EMOM
odd minutes: 1 HH Power Snatch + 1 Hang Power Snatch + 1 Below Knee Power Snatch 75% 1RM
(S: full Snatch)
even minutes: 15s handstand hold
(S: work on kicking away from wall and freestanding)
-then–
3 Rounds total For Time:

3x
10 Squat Cleans (L:95/65 S:135/95)
10 Pullups
then
400m Run

Run after each round
20min time cap



- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output Saturday

Team maximus Banner Hanging party!! Aug 8th @ 7pm at Palumbo!
 
Summer Sweat Challenge jump off party- Aug 15th, 6pm-8pm @ E. Vine (Don’t forget to skip eating or drinking for 2 hour prior for body comp accuracy!)

Tuesday 8/4/15- workout of the day

11828665_10207665078333130_4077757781928373237_n
- Workout of the Day -
7min EMOM
7 push-ups
rest 2 min
Max reps Bench Press 65% 1RM
(Partner up and trade off spotting on bench)
-then-
Speedy Tuesday
L: 1-2 rep goal
S: 3 rep goal
Every :15 for 16 intervals

(L:75/55 S:95/65)

Power Snatch (16 intervals)

Rest 1 minute

Power Clean & Jerk (16 intervals)

Rest 1 minute

Push Press (16 intervals)
- Cash Out -

- Academy 4.0

-

Class# 2/12
Skill:
Deadlift
KBS
-then-
WOD:
12min AMRAP
Row 200m to start each rd
3-6-9…
Life: Step-ups Sport: Box Jumps
KBS
Burpees

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

Team maximus Banner Hanging party!! Aug 8th @ 7pm at Palumbo!
 
Summer Sweat Challenge jump off party- Aug 15th, 6pm-8pm @ E. Vine (Don’t forget to skip eating or drinking for 2 hour prior for body comp accuracy!)

Monday 8/3/15- workout of the day

10955325_10155871559730082_4996348101405699274_n
- Workout of the Day -
2rds
E2MO2M
5 Front Squats
2rds
E2MO2M
4 Front Squats
2rds
E3MO3M
3 Front Squats
*add weight each round
*2 attempts at a 3RM
-then-
12 min AMRAP
3 Front rack lunges ea.
(L:95/65 S:145/105)
6 T2B
9 Pushups (S: Ring Pushups)

- Cash Out -

- Academy 4.0

-

Class#1 /12
Skill:
Air Squat
Goblet Squat
Wall Ball
WOD:
2x7min AMRAPs
1min rest in between rds
5 Wall Balls (or Goblet Squats)
10 Sit-Ups
15 Jump Ropes

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

 

Summer Sweat Challenge Jump off Party- Aug 15th 6-8pm @ E. VIne! (dont forget to skip eating and drinking 2 hours prior for body comp accuracy!)

Sunday 8/2/15- Rest day


- REST DAY -

Today is Rest Day at CrossFit Maximus

Class with Coach Erica from 2pm-3pm

Open gym from 2:00p – 5:00p


Maxim-us Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz


Summer Sweat Challenge Kick off party- Aug 15th 6pm-8pm @ E. vIne

Saturday 8/1/15- 1st workout of August!

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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

one person working at a time, divide the work into 15 or 5 reps, try to get unbroken

25min AMRAP
45 lunges (1-1)
45 Wall Balls (20/12)
600m row/run
45 push-ups
45 Russian Twists (1-1)
600m row/run
45 strict ring rows (S: feet on box)
45 DB/KB Push Press (53/35)

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


Summer Sweat Challenge Kick off party- Aug 15th 6pm-8pm @ E. vIne
 

Friday 7/31/15- workout of the day

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- Workout of the Day -
7min EMOM
7 Wallballs (emphasis is choosing a # to hit the 10′ marker)
rest 2 min
Max Back Squats at 70%1RM
-then-
“Goldeneye”

4min AMRAP
Strict Press (95/65) (S:115/85)
Each time you break, perform 30 double-unders

Rest 3 minutes

4min AMRAP
hang power cleans (135/95) (165/105)
Each time you break, perform 30 air squats


- Academy 4.0

-

Class# /12
**Dead week**

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

Summer Sweat Challenge Kick off party- Aug 15th 6pm-8pm @ E. vIne

Thursday 7.30.15- workout of the day

10406400_10153465872612103_8832434708533029996_n
 
- Workout of the Day -
2rds
E2MO2M
7 Push Press
2rds
E2MO2M
6 Push Press
2rds
E3MO3M
5 Push Press
*add weight each round
*2 attempts at a 5RM
-then-
4rds
3min per round
1min rest
200m run
5 HSPU
ME T2B


- Academy 4.0

-

Class# /12
*Dead Week*

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

-Upcoming Events-

Summer Sweat Challenge Kick off party- Aug 15th 6pm-8pm @ E. vIne

Wednesday- 7.29.15– workout of the day

11013448_10153453588737103_4800029432110177864_n
- Workout of the Day -
12min EMOM
odd minutes: 1 HH Power Clean + 1 Hang Power Clean + 1 Below Knee Squat Clean + 1 jerk 70% 1RM
even minutes: 3-5 strict pull-ups (5s hold at top on last one)
(S: add # to pull-ups)
-then-
3rds
1min stations
KBS
push-ups
back squats (95/65) (S: 135/95)

- Cash Out -

- Academy 4.0

-

Class# /12
dead week

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

-Upcoming Events-

Summer Sweat Challenge kick off party- Aug. 15th 6pm-8pm @ E. Vine

Tuesday 7.28.15- workout of the day

11754850_10102910799082230_7615612464462177000_o
- Workout of the Day -
7min EMOM
7 strict press (light and fast ~50-60%)
rest 2 min
Max Reps Push Jerk at 90% 1RM strict press
-then-
5 rds
200m run
5 front squats (155/105) (S:185/125)
10 burpees
20 sit-ups

- Cash Out -

- Academy 4.0

-

Class# /12
dead week:

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

Saturday 7/25/15- workout of the day

11755838_10152968063536127_8424994621946350580_n
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 Dex

25min AMRAP
Teams of 6
400m team indian run (12)
30 synchronized burpees
30 synchronized air squats
400m team indian run (12)
30 synchronized HR push-ups
30 synchronized lunges (1-2)
1:00 team plank

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


 

Friday 7/24/15-workout of the day


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- Workout of the Day -
7min EMOM
7 T2B (emphasis is on kipping swing when modifying)
rest 2 min
Max Deadlifts at 70% 1RM
(reset each time)
(stop when form breaks down)
-then-
Team Laura

Teams of 3
5rds
Run 400 meters (split up into 200m runs)
30 Box jump, (24/20)
30 Wall ball shots, (20/12)
1 person working at a time
20min time cap

- Cash Out -

- Academy 4.0

-

Class# /12

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

 

Thursday 7/23/15- workout of the day


11080516_10152787623247157_3303651009751982440_o
 
- Workout of the Day -
2rds
E2MO2M
7 Close Grip Bench Press
2rds
E2MO2M
6 Close Grip Bench Press
2rds
E3MO3M
5 Close Grip Bench Press
*add weight each round
*2 attempts at a 5RM
-then
Team Jenny

Teams of 2
8rds
12 DL (135/95)
9 HPC
6 S2O
1 partner does a full round before the next one goes

- Cash Out -

- Academy 4.0

-

Class# /12

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

 

Wednesday 7/22/15- workout of the day

10411171_10203235400266322_2616595997186757780_n
- Workout of the Day -
12min EMOM
odd minutes: 1 HH Power Snatch + 1 Hang Power Snatch + 1 Below Knee Power Snatch 70% 1RM
(S: full Snatch)
even minutes: 20s handstand hold
(S: work on kicking away from wall and freestanding)
-then-
Team Chris

Teams of 2

Row 750m other partner hold front rack hold (135/95)
50 Burpees to plate while partner holds BB overhead (115/85)
50 Thrusters (95/65) while parter holds top of dip
you cannot get reps until partner is in the hold

- Cash Out -

- Academy 4.0

-

Class# /12

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

 

Tuesday 7/21/15- workout of the day

10981847_10153283447844462_6208528599396209298_n

 
- Workout of the Day -
7min EMOM
7 push-ups
rest 2 min
Max reps Bench Press 60% 1RM
(Partner up and trade off spotting on bench)
-then-
Team Erica

Teams of 3

50 HSPU
50 T2B
50 DL (225/155)
1 person working at a time

- Academy 4.0

-

Class# /12

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

 

Monday 7/20/15- workout of the day

10355667_10152772991562157_7638463374276592562_o
 
- Workout of the Day -
2rds
E2MO2M
7 Front Squats
2rds
E2MO2M
6 Front Squats
2rds
E3MO3M
5 Front Squats
*add weight each round
*2 attempts at a 5RM
then-
Team Ox

Teams of 2
“Triple Fran”
3rds
21-15-9
Thrusters (95/65)
Pull-ups
1 person working at a time

- Cash Out -

- Academy 4.0

-

Class# /12

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

 

Saturday 7/18/2015 workout of the day

partner-wod-trojan-crossfit-kettlebell-swings-alternating-lunges-flutter-kicks-russian-twists
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:
100 KB Swings
200m run

100 Thrusters (Bar only)
200m run

150 Medball pass situps
400m run (both at same time)

100 Burpee Jump onto Plate
200m run

100 KB Swings
200m run

P1- Works as long as it takes P2 to run
then switch.

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

Friday 7/16/15- workout of the day


44525704
 
- Workout of the Day -
2 rounds
E2MO2M
3 Bear Complex
2rds
E2MO2M
2 Bear Complex
2rds
E3MO3M
1 Bear Complex
*add weight each round
*2 attempts at a 1RM
-then-
4rds for Time:

WallBalls 20/14
Dips S-Ring Dips
Plate OH Lunges 25/15
DB Snatches 35/20

L-10reps ea
S-15reps ea

20min Cap

- Cash Out -

- Academy 4.0

-

Class# /12

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

 

 

thursday 7/16/15- workout of the day

11224773_10153344772949462_2167523585048847974_n
- Workout of the Day -
“One Rep Sandwich”

8min to find 1 rep max Clean & Jerk

10min Cindy AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

8min to find 1 rep max Clean & Jerk

Two scores at the end:
-Average between the two rounds of
1 rep max C&J
-No# rounds of Cindy

- Cash Out -

- Academy 4.0

-

Class#12 /12
Skills:
Jerk
WOD:
For Time:
3 Press, 3 Push Press, 3 Push Jerk UB
15 air squats
200m run
3 Press, 3 Push Press, 3 Push Jerk UB
30 air squats
400m run
3 Press, 3 Push Press, 3 Push Jerk
15 air squats
200m run

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