Wednesday 1/28/15- Workout of The Day

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Article:

- Workout of the Day -
12 rds
EMOM
odd minutes – 2 power clean + 1 jerk
even minutes – 3 strict chin ups
*same weight across
-then-
8 minute amrap
25 wall balls
5 DL (use 60-70% of your 3 rep max from Monday)

rest 1 minute

Max unbroken set of wallballs

- Cash Out -

- Academy 4.0 -

Class# /12
NO academy today!! Grab a friend and go try a ZONE class!!

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

Tuesday 1/27/15- workout of the day

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Article: 
- Workout of the Day -
8rds
EMOM
3 DB Bench Press
*focus on speed through mvmt
*same weight across
rest 2 min
ME
DB Bench Press with same weight
-then-
15 Push press (115/75) Sport: 135/95
30 pull ups
15 Thrusters
30 pull ups
15 squat clean thrusters

- Cash Out -

- Academy 4.0 -

Class#11 /12
Pull skill:
Clean & Modifications
Wod:
4rds
3min on 1min rest
3 Power Clean + Front Squat (or Clean if able)
6 Push Ups
9 KBS

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

Monday 1/26/15- workout of the day

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Article:

- Workout of the Day -
2rds
E2MO2M
7 Deadlifts
2rds
E2MO2M
5 Deadlifts
2rds E3MO3M
3 Deadlifts
*add weight each round
*reset bar between each rep
*2 attempts at a 3RM
-then-
30 seconds of work followed by 30 seconds of rest until work is finished

21-15-9
Power clean  (Sport: power snatch)
Toes to bar

- Cash Out -

- Academy 4.0 -

Class#10 /12
Squat Skill: 
OHS &  modifications
WOD: 
14min EMOM
- odd minutes 5 OHS (alternate with overhead lunges) (PVC or empty BB)
- even minutes AB Mat sit-ups (alternate with plank hold)

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

 

Saturday 1/24/15-workout of the day

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Article:

- Workout of the Day -
“Team Power Drill”

Teams of two
5 Rounds each of:
5 HSPU (S) or 5 Push ups (L)
10 Power Clean, L:135/95, S:155/105
15 Burpees
20 KBS, (55/35)
25 Wall Balls, (20,14)

one athlete completes a full round while the other rests, then switch.


- Cash Out -

- Academy 4.0 -

Class# /12
No academy!! Share the fitness and bring a friend in for a Saturday partner WOD!

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

 

Friday 1/23/15-workout of the day

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Article:

- Workout of the Day -
8rds
EMOM
3 Sumo Deadlifts
*focus on speed through mvmt
*same weight across
rest 2 min
ME
Sumo Deadlifts with same weight
-then-
AMRAP 9 Minutes:
10 Plate Elevated Push-ups
15 Squat Jumps onto Plate
200m Run

Rest 3 Min

AMRAP 9 Minutes
10 Push Press
15 Wallballs
200m Run


- Cash Out -

- Academy 4.0 -

Class# /12
No academy today! Go try a ZONE class at our Palumbo or E. Vince location!

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

 

thursday 1/22/15-workout of the day

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Article:

- Workout of the Day -
2rds
E2MO2M
7 Bench Press
2rds
E2MO2M
5 Bench Press
2rds
E3MO3M
3 Bench Press
*add weight each round
*2 attempts at a 3RM
-then-
Franellen

400m Run
21 Thrusters 
21 KB Swing 
400m Run
15 Thrusters
15 KB Swing
400m Run
9 Thrusters
9 KB Swing

- Cash Out -

- Academy 4.0 -

Class#9 /12
Press skill: 
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

Wednesday 1/21/2015- workout of the day

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Article:

- Workout of the Day -
12 rds
EMOM
odd minutes – 2 Hang Power Snatch + 1 BtN Sn grip PP (S: OHS)
even minutes – 5 Ring Rows
*same weight across
* shoulder issues/injuries perform 2 DB power snatch each arm + Plate Overhead Lunge (1 each leg)
-then-
Hero Wod – “Rankel”

20 Minute AMRAP:
6 Deadlift 
7 Burpee pull-ups
10 Kettlebell swings, 
Run 200 meters

- Cash Out -

- Academy 4.0 -

Class# /12
NO academy today!! Go try a ZONE class!

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

Tuesday 1/20/2015- workout of the day

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Article:

- Workout of the Day -
8rds
EMOM
3 KB Push Press
*focus on speed through mvmt
*same weight across
rest 2 min
ME
KB Push Press with same weight
-then–
3 RFT
10 Dips (S: ring dips)
10 Power cleans 
10 Abmat sit up
10 Step ups (s: box jumps )

- Cash Out -

- Academy 4.0 -

Class#8 /12
Pull skill: 
Hang power snatch
Power snatch
WOD: 
3 rounds
5 hang power/power snatch
10 k2e/t2b

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

Monday 1/19/15- workout of the day

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Article:

- Workout of the Day -
2rds
E2MO2M
7 Back Squats
2rds
E2MO2M
5 Back Squats
2rds
E3MO3M
3 Back Squats
*add weight each round
*2 attempts at a 3RM
-then-
For Time: Cap is 20min

50m Overhead Walking Lunge 
40 Toes to Bar
50m Overhead Walking Lunge 
40 Burpee to Target (jump and touch pull-up Bar)
50m Overhead Walking Lunge 
40 Pullups (S:CTB)
50m Overhead Walking Lunge 

- Cash Out -

- Academy 4.0 -

Class# 7/12
Squat skill: 
Thruster & Modifications
WOD: 
9 minute Burpee-Fran “tester”
2min try to complete 21 Thrusters
2min to complete 21 Burpees
1:30min to complete 15 Thrusters
1:30min to complete 15 Burpee
1min to complete 9 Thrusters
1min to complete 9 Burpees
If you complete the reps required you may move on to the next set before time is up

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

 

 

Sunday 1/18/15-workout of the day

Crossfit Maximus-Palumbo will be having a new class at 2pm!! Come check it out!
- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00p – 5:00p


Maxim-us Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Friday – 1/16/15 – Workout of the Day

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Article:

- Workout of the Day -
8rds
EMOM
3 Back Squats
*focus on speed through mvmt
*same weight across
rest 2 min
ME
Back Squats with same weight
-then-
12min AMRAP
15 sit-ups
30 DU’s
15 Thrusters

- Cash Out -
lax ball calf smash

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

Feb. 7-8 Palumbo Closed for CrossFit Gymnastics Trainer Course

Thursday – 1/15/15 – Workout of the Day

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Article:

- Workout of the Day -
2rds
E2MO2M
7 Strict Press
2rds
E2MO2M
6 Strict Press
2rds
E3MO3M
5 Strict Press
*add weight each round
*2 attempts at a 5RM
-then-
“Pace Yo Self, Brace Yo Self”

5min AMRAP
burpee over bar + DL
4min AMRAP
burpee + DB Snatch each arm
3min AMRAP
burpee + strict HSPU
2min AMRAP
burpee + step up & over (S: box jump over)
1min AMRAP
burpee + air squat

score = reps completed of non-burpee mvmts


- Cash Out -
2 min recovery walk

- Academy 4.0 -

Class# 6/12
Push Skill:
Press
Push Press
WOD:
10min AMRAP
5 Push Press
15 KBS
1min Jump Ropes/DU

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

Palumbo Closed Feb 7-8 for CF Gymnastics Cert

Wednesday 1/14/15- workout of the day

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Article:

- Workout of the Day -
12 rds
EMOM
odd minutes – 1 DL + 1 Hang Squat Clean + 1 Jerk
even minutes – 20 second chin over the bar hold
(S: add weight for hold)
*same weight across
focus on technique
-then-
18min time cap

2rds Cindy
10 C&J (135/95) (S: PSn)
2rds Cindy
10 C&J (S: PSn)
2rds Cindy
10 C&J (PSn)
2rds Cindy

- Cash Out -

- Academy 4.0 -

Class# /12
NO academy today! Go try  ZONE class!

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

tuesday 1/13/2015- workout of the day

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Article:

- Workout of the Day -
8rds
EMOM
3 Bench Press
*focus on speed through mvmt
*same weight across
rest 2 min
ME
Bench Press with same weight
-then-
5 rds

21 KBS 
15 Push Press 
9 T2B

- Cash Out -

- Academy 4.0 -

Class#5 /12
pull skill:
Hang power clean
power cleran
wod: 
10min EMOM
3 HPC or PC
3 strict Pull-Ups

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

Monday 1/12/15- workout of the day

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Article:

- Workout of the Day -
2rds
E2MO2M
7 Deadlifts
2rds
E2MO2M
6 Deadlifts
2rds E3MO3M
5 Deadlifts
*add weight each round
*reset bar between each rep
*2 attempts at a 5RM
–then–
3rds
R1-80%, R2-90%, R3-100% effort

250m row
7 Burpees
7 pull-ups (S: C2B)
7 PC&J (135/95) (S: 185/135)
40 DU’s

rest/walk 2min btwn sets

- Cash Out -

- Academy 4.0 -

Class# 4/12
Squat skill: 
front squat 
back squat
–then–
WOD:
3rds – 10min Time Cap
5 DB/BB Front Squats
200m Run
10 Sprinter Sit-Ups (1-1)

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

Saturday 1/10/15- 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 -


Team Triplet:

Pairs must complete in order:
750m Row while  front rack is held 
50 Burpees while  OverHead position is held
50 Thrusters  while Dip Support is held
*Both partners must be working. If one stops performing reps or comes out of a hold, the other partner must stop as well*

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


friday 1/9/2015- workout of the day

Article:
Name/Nickname: Ashley Carol Renfrow; No nickname

CF Birthdate: May 2, 2013

Most proud CF achievement moment: Scoring highest reps in the Cardio WOD of Winter Chilerl

Competition February 2013.

 

Best CF Moments: Some of my favorite moments/memories have been spent with Crystal Nichols and

Amber Roberts.  The memory that stands out the most is the three of us training together for the Winter

Chiller Competition. 

4 Favorite CF Exercises:

- DB snatches

- Thrusters

- Burpees over the Bar

- KB Swings

7 Things you may not know about me:

- I was a band geek in high school

- I enjoy murder mystery shows/movies

- I am left handed

- My favorite vacation spot is St Lucia

- Another hobby I enjoy is photography

- I am a little obsessive-compulsive

- I have an awesome husband


- Workout of the Day -
8rds
EMOM
3 Deadlifts (no hook or mixed grip)
*focus on speed through mvmt
*same weight across
rest 2 min
ME
Deadlifts with same weight, same rules
-then-
Climbing Ladder for 7 min:
3,6,9,12…
Power Clean and Jerks
Single Leg Squats (on to box, band, using rig, S: pistols)

-rest 2 min-

6 min EMOM:
:30s Plank
:15s Lsit

- Cash Out -

- Academy 4.0 -

Class# /12
NO ACADEMY TODAY! Go try a ZONE class!

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

Thursday 1/7/2015

Article:

Full name: Quentin Carter/ Q

CF birthday: October 2013

Best Maximus moment:

                      My best Maximus moment was the first time I was able to do muscle ups in a workout.

4 favorite CF exercises: 

1. Power cleans

2. Double unders

3. Box jumps

4. Push jerks 

 

7 things you may not know about me:

1. I’m only 19 years old. 

2. I did kenpo karate as a child. 

3. I played football for 11 years of my life. 

4. I cook a mean chicken breast on the stove. 

5. I play the guitar.

6. I love the BBQ chicken pizza from papa johns. It’s like an addiction. 

7. I can’t live without music.   


- Workout of the Day -
2rds
E2MO2M
7 Bench Press
2rds
E2MO2M
6 Bench Press
2rds
E3MO3M
5 Bench Press
*add weight each round
*2 attempts at a 5RM
-then-
12 min amrap:
50 DU or 1 min. of DU att.
20 Walking DB lunges (total, 2 DB)
10 DB C&J or Snatch (total)
5 Strict TTB

- Cash Out -

- Academy 4.0 -

Class# 3/12
Push skill: 
Push up
Dip
bench press 5×5
-then-
10min EMOM
5 Deadlifts
5 Push-Ups
Cash out: 
lax ball/foam roll
chest and lats

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