Wednesday 6/1/2016- WOD

13327635_10206396503213271_4147837725732795325_n
- Workout of the Day -
Strength:
8rds E2MO2M

1 Power Snatch
1 Snatch Pull
1 Snatch DL

Add weight each round

-then-
WOD
15 min AMRAP

7 DL @ (L-185/125, S-225/155)
14 pullups
21 wall balls


 


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

 

Monday 5/31/2016- WOD

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Murph 2016!
- Workout of the Day -
Strength:
12min EMOM
odd minutes:
5 left arm KB strict press
even minutes:
5 right arm KB strict press

start light and work up to a heavy 5. Do not let rib cage arch while pressing

-then-
WOD
5 Rounds for time:
15/12 cal row
30 abmat situps
45 Double unders (scale with 20 attempts)

- Academy 4.0

-

Class# /12
Skills:
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
Race Course Prep

 

Saturday 5/28/2016-WOD

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
66 Power Snatches total (95/65) (one person working at a time, must slap hands to trade off)
33 T2B each
(one person working at a time, other partner must be hanging from bar for T2B to count)
Accumulate 2min handstand hold between the 2 people
(One person holding at a time, the other counts the seconds on the clock)

rest 3 min

3rds
15 Deadlifts each (185/135)
(one person working at a time, other partner must be holding their barbell at the top of the deadlift for DL reps to count)
15 synchronized burpees


Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output

 

Friday 5/27/2016- WOD

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- Workout of the Day -
Strength:
Rope climbs
-then-
WOD
Regionals Event 7ish

21 Thrusters (95/65)
7 strict neutral grip pull-ups
(N: 1 Ring 2-hand ring rows)
(S: legless rope climbs)
15 Thrusters
5 strict neutral grip pull-ups
(S: 2 legless rope climbs)
9 Thrusters
3 strict neutral grip pull-ups
(S: 1 legless rope climb)


 

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

 

Thursday 5/26/2016- WOD

13118912_10209709879131872_2446184498490477859_n
- Workout of the Day -
Strength:
OHS & HS walk
-then-
WOD
Something like Regionals Event 6

1,200m run (N: 800m)
100′ Bear Crawl (S: 60′ HS walk)
20 OHS (135/95) (N: 95/65 S: 155/105)
(Modify to FS if you have injuries or mobility issues)
400m row
50 burpees
10 OHS

18min time cap


- Academy 4.0

Skills:
Snatch
-then-
WOD:
Baseline:
For time:
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

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

 

Wenesday 5/25/2016- WOD

13260185_10156930356200503_7882867137857521688_n
- Workout of the Day -
Strength:
GHD Skill work
-then-
WOD
Regionals Event 5
(slightly modified for humans)

3 rds
400m run
40 abmat sit-ups (S: 30 GHD)
7 Deadlifts (275/195) (N: 185/135 S: 315/225)


 


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

 

Tuesday 5/24/2016- WOD

13260180_831805616926083_8172304158631115062_n
- Workout of the Day -
Strength:
Pistol Skill work
-then-
WOD:
Regionals WOD 3 & 46min to complete
75 Wallballs (20/14) (N: 50 S: 104)
32 Pull-Ups (N:25 S: 52)
Rest 1 min
10min to complete
4 rds
20 Pistols (N:28 Lunges (1-2) S: 28 pistols)
10 Power Cleans (115/80) (N: 95/65 S: 15)


- Academy 4.0

-

Class# /12
Skills:
Sumo Deadlift High Pull
Rope climb
-then-
WOD:
4rds
3min on 1min rest
3 SDLHP
6 Push Ups
1 Rope Climb (mod: lay to stand)

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

 

Monday 5/23/2016- WOD

11224379_10102800575301570_1275969077313258870_n
- Workout of the Day -
Strength:
 Spend some time on MU transition and HSPU teaching
-then-
WOD:
“Nate”
20min AMRAP
2 pull-ups (C2B if possible)
2 dips
(S: 2 MU’s)
4 HSPU
8 KBS (53/35) (S: 70/53)

- Academy 4.0

-

Class# /12
Skills:
OHS & Modifications
-then-
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
Race Course Prep

 

Saturday 5/21/2016- WOD

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
Split reps equally
Both partners run together

100 kb swings(53/35)
200m run
80 abmat situps
200m run
60 thrusters(95/65)
200m run
40 kb snatch
200m run
20 goblet squats
200m run

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output

 

Friday 5/20/2016-WOD

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- Workout of the Day -
10 Min AMRAP:
10 Snatch (75/55)
30 DU’s (60 singles)

-Rest 5-

10 Min AMRAP:
Run 200
8 OHS (75/55)
16 Toes to Bar

-Rest 5 Minutes-

18-12-6
Shoulder to Overhead (75/55)
Overhead Lunge (1-2) (Mod: Front Rack)



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

Thursday 5/19/16- WOD

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- Workout of the Day -
Bodyweight Push Strength

N: try to get your first strict dip, then scale down and do ME modification that allows for 10+ reps
L: Max Effort Strict Dips
immediately after your ME set, complete the same amount that you did in ME set in singles and doubles AFAP
S: Max Effort Strict Ring Dips
immediately after your ME set, complete the same amount that you did in ME set in singles and doubles AFAP

-then-
21-15-9
Deadlift (S:225/155, L:185/115, N:135/95)
Box Jump


- Academy 4.0

-

Class# /12
Skills:
Jerk
-then-
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
Race Course Prep

Wednesday 5/18/2016- WOD

12593846_10153517883257157_6119247841245055207_o
- Workout of the Day -
8rds E2MO2M
R1 R2 R3 – 2 Power Snatch
R4- R8 – 1 Power Snatch
*Add weight each round
*Go for a new 1 RM
*Sport – Full Snatch
-then-
3 Rounds:

12 Wallballs (20/14)
9 Pullups
9 Wallballs
6 Pullups
6 Wallballs
3 Pullups
-rest 1 minute-
(S:12-9-6 Pullups)

 


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

Tues. 5/17/2016- WOD

12901029_10153517885882157_3516834252718911076_o
- Workout of the Day -
Rope Climb fun
Collect 5-8 rope climbs
N: practice locking off & rope get -ups
L: climb to an 8′ or 15′ target depending on ability
S: Practice getting up rope with least amount of pulls possible. Alternate with legless climbs
-then-
500m Row
-then-
5 Rounds:
10 Front Squat (N:95/65, L:115/ 75, S: 135/95)
10 Burpees

- Academy 4.0

-

Class# /12
Skills:
Hang power Snatch
Power snatch
Squat Snatch
-then-
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
Race Course Prep

Monday 5/16/2016- WOD

12440814_10153517827187157_5731174538285386577_o
- Workout of the Day -
8
rds E2MO2M
R1 & R2 – 3 Deadlifts
R3 & R4 – 2 Deadlifts
R5- R8 – 1 Deadlifts
*Add weight each round
*Go for a new 1 RM
-then-
12 MInute AMRAP:
2-4-6-8….
Power Clean(N: 95/65, L: 135/95, S: 185/135)
HSPU

- Academy 4.0

-

Class# /12
Skills:
Thrusters & modifications
-then-
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
Race Course Prep

Saturday 5/14/2016- WOD

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

3rds
400m run
15 Pullups
25 KB Swings
20 KB/DB Snatches
50 Double Unders

P1-starts the run
then continues thru the wod

P-2 starts the run when P-1 gets back
then continues thru the wod

Time ends when P-2 finishes the DU’s of rd 3


Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output

 

Friday 5/13/2016- WOD

12828511_10153453953342157_2930272159788359587_o

-WOD-

10min AMRAP
10 Toes to bar
10 Power Snatch L:95/65 S:115/75
10 Box Jumps 24/20

rest 5 min

10min AMRAP
400m run
20 Wall Ball 20/14
10 Kettlebell Swings 53/35

rest 5 min

10min AMRAP
“Bear Complex”
Power Clean
Front Squat
Push Press
Back Squat
Push Press
L:95/65 S: 115/75

Rest 5 Minutes between rounds

- Maximus Specialty Classes -

FREE Intro to CrossFit Class
The Maximus Academy
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep

Thursday 5/12/2016- WOD

12671965_10153517826362157_811356187489974036_o
- Workout of the Day -
Bodyweight Pull Strength

N: try to get your first strict pull-up, then scale down and do ME modification that allows for 10+ reps
L: Max Effort Strict Pull-Ups
immediately after your ME set, complete the same amount that you did in ME set in singles and doubles AFAP
S: Max Effort Muscle Ups
immediately after your ME set, complete the same amount that you did in ME set in singles and doubles AFAP

-then-
3rds
400m run
15 Deadlifts (L: 155/105, S: 185/125, N:135/95)
25 Abmat sits S:weighted

- Academy 4.0

-

Class# /12
Skills:
Press
Push press
-then-
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
Race Course Prep

Wednesday 5/11/2016- WOD

11050108_10152742253447157_761228969458276958_o
- Workout of the Day -
8rds E2MO2M
R1 R2 R3 – 2 C&J
R4- R8 – 1 C&J
*Add weight each round
*Go for a new 1 RM
-then-
10 Rounds:
7 Thrusters L:95/65 S:115/85
100m Sprint

 

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

Tuesday 5/10/2016- WOD

12900969_10153517890087157_2127995641308105229_o
- Workout of the Day -
8rds E2MO2M
R1 & R2 – 3 Strict Press
R3 & R4 – 2 Strict Press
R5- R8 – 1 Strict Press
*Add weight each round
*Go for a new 1 RM
-then-
5 Rounds
L135/95 S:155/115
5 Power Cleans
10 Front Squats
5 Push Jerk
10 Pull-ups
Rest 1 min between rds

- Academy 4.0

-

Class# /12
Skills:
Hang Power Clean
Power Clean
Squat Clean
-then-
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
Rally Girlz
Race Course Prep

Monday 5/9/2016- WOD

12141069_10153517898562157_6620970518668337159_o
- Workout of the Day -
8rds E2MO2M
R1 & R2 – 3 Back Squats
R3 & R4 – 2 Back Squats
R5- R8 – 1 Back Squat
*Add weight each round *Go for a new 1 RM
-then-
20min AMRAP
20 KB Swings L:53/35 S:Heavier
15 Pushups
10 Burpees
1 min plank hold

- Academy 4.0

-

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

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