Wednesday – 4/23/14 – Workout of the Day

Maximus 1-27-14 Edit -59
Article:

- Workout of the Day -
20 unbroken Push Press (1/3)
(try for 3 attempts to establish weight)
-then-
7 min to complete:
800m Run
ME Power Cleans (135/95)

5 min to complete:
400m Run
ME T2B

3 min to complete:
200m Run
ME Push Jerks (135/95)

1min to complete:
ME Burpees


- Cash Out -
Sign up for Heroes for Heroes!

- Academy 3.09 -

Class# 11/16
Hang Power snatch
-then-
OTM for 10 min
3 HPS
3 burpees

- Boot Camp -
3 rounds:
12 KB Swings
12 Abmat sit-ups
12 Pullups (or ring rows)
12 Burpees
12 Wall ball
12 Calorie row
12 Box jumps
12 Push press
12 DU’s
12 Lunges (1-1)
Cash out: 3X 400m. Record your fastest 400m


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

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

 

Tuesday – 4/22/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM (1/3)
1 Clean 1st Pull(to knee) +
1 Clean DL(to high hang) +
1 hang clean +
1 FS +
1 Jerk
-then-
12 min clock:
1 min Box Jumps (24/20)
1 min Push Press (95/65)
2 min Box Jumps/Step ups
2 min Push Press
3 min Box Jumps
3 min Push Press
-then immediately following-
2 min Max Effort Pullups/Ring Rows

- Cash Out -
Theraplate/Lacrosse Ball Work

- Academy 3.09 -

Class# 010/16
Power Clean
-then-
AMRAP in 10 min:
5 Power cleans
10 wall balls
200 m run

- Boot Camp -
 Teams of 2
First, partners together will complete:
50 Push-ups
75 Wall Balls
100 Air Sqauts

-Then-
P1 Back Squat while P2 Runs 200m
Then switch–Count total reps
P1 Shoulder to Overhead while P2 Rows 400m
Then switch–Count total reps
P1 Sumo DLHP while P2 Runs 200m
Then Switch–Count Reps
P1 Abmat situps while P2 Rows 400m
Then switch–Count total reps

-Then-
Complete 100 leg throwdowns between P1 and P2


- Maximus Specialty Classes -

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

 

Monday – 4/21/14 – Workout of the Day

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Article:

- Workout of the Day -
Back Squat 5RM
-then-
“Bunny Butt”
5 Rounds
200m Run
5 Deadlifts
10 Goblet Squats
20 KBS

- Cash Out -
5 min of Handstand Play
Sign up for Heroes for Heroes!

- Academy 3.09 -

Class# 09/16
Thruster
-then-
“Fran”
21- 15- 9
Thrusters
pullups/ring rows
-then-
GHD Back Ext.
3x 12-15

- Boot Camp -
200m run
30 Burpees
8 front squats (45/35)
30 box jumps
8 front squats
30 KB swings
8 front squats
200m run
50 du’s (200 singles)
200m run
16 front squats
15 KB swings
16 front squats
15 Box jumps
16 front squats
15 burpees
200m run

- Maximus Specialty Classes -

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Sunday – 04/20/14 – Workout of the Day

Maximus 1-27-14 Edit -24
- REST DAY -

Today is Rest Day at CrossFit Maximus

HAPPY EASTER!

The gyms are closed today!

Enjoy the holiday!


Maximus Specialty Classes

- FREE Intro to CrossFit Class -
- Maximus  Recovery WOD -
Upcoming Events
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Saturday – 4/19/14 – Team Workout of the Day

Maximus 1-27-14 Edit -1034
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
2 rounds
400m run (together)
30 Front squat (total)-135/95
60 Burpees (total)
30 Handstand P/U’s (total)
60 Ab mat situps (total)
30 Push press (total)-115/85

Maximus Specialty Classes
Maximus will be closed on Easter Sunday
FREE Intro to CrossFit Class
 ___________________________________________________________________
Upcoming Events
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Friday – 04/18/14 – Workout of the Day

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Article:

- Workout of the Day -
Death by Pull-Ups
for skill, work on kipping/for strength, work on strict
-then-
7 Rounds for time:
5 DL (275/185)
200m run
25 DU’s
Finish with 1 min hollow hold

- Cash Out -
One-Leg Bulgarian Split Squat 3×10 (each leg) ADV Front Rack BB

https://www.youtube.com/watch?v=wOno7r_FmkE


- Boot Camp -
 10 Rounds for time:
6 DL
200m run
12 Step ups (6 ea leg)
6 Burpees
Cash Out: 50 crunches, 50 side crunches, ea side

- Maximus Specialty Classes -

- Upcoming Events-
MAXIMUS will be closed on Easter Sunday
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Thursday – 04/17/14 – Workout of the Day

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Article:

- Workout of the Day -
Bear 8min EMOTM +10 (3/3)
DL, HPC, FS, STO, BS, STO
-then-
14 wall balls, 14 BB bentover row, 1 burpee
13 wall balls, 13 BB bentover row, 2 burpees
12 wall balls, 12 BB bentover row, 3 burpees
11 wall balls, 11 BB bentover row, 4 burpees
…finish with 1 wall ball, 1 BB bentover row, 14 burpees

- Cash Out -

- Academy 3.09 -

Class# 08/16
Push Press
-then-
5 rounds for time:
5 Deadlifts
10 push press (use same bar)
15 abmat situps
30 single jumps (or double unders if capable)

- Boot Camp -
14 wall balls, 14 BB bentover row, 1 burpee, 1 box jump
13 wall balls, 13 BB bentover row, 2 burpees 2 box jumps
12 wall balls, 12 BB bentover row, 3 burpees, 3 box jumps
11 wall balls, 11 BB bentover row, 4 burpees, 4 box jumps
…finish with 1 wall ball, 1 BB bentover row, 14 burpees, 14 box jumps

- Maximus Specialty Classes -

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Wednesday – 04/16/14 – Workout of the Day

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Article:

- Workout of the Day -
Goat Progression (3/3):
8min EMOTM
3 HSPUs
7 Toes 2 Bar
-then-
16 min AMRAP
5 Power Snatch (135/95)
1 squat clean
5 Push Jerks (135/95)
30 DU

- Cash Out -

- Academy 3.09 -

Class# 07/16
Hang Power Clean
-then-
AMRAP in 15 Min:
3 Hang Power Cleans
10 Lunges (5 per leg)
400m Run

- Boot Camp -
4 min AMRAP
5 Single leg Good Mornings (ea. leg)
5 back squat knee lift (ea. leg)
5 Push press
Count reps – Rest 2 minutes
4 min AMRAP
5 Single leg Good Mornings (ea. leg)
5 back squat knee lift (ea. leg)
5 Push press
Try to beat last AMRAP with same movements
Count reps – Rest 2 minutes
4 min AMRAP
20 Double unders
20 jumping jacks
20 Mtn Climbers (1-2)
Count reps – Rest 2 minutes
4 min AMRAP
20 Double unders
20 jumping jacks
20 Mtn Climbers (1-2)
Try to beat last AMRAP with same movements
Count reps – Rest 2 minutes
1 min. Max reps of:
Air squats
Abmat situps
Lunges
burpees

- Maximus Specialty Classes -

- Upcoming Events-
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Tuesday – 04/15/14 – Workout of the Day


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Article: 
____________________________________________________________________
- Workout of the Day -
20 UNB Hang Powerclean and Jerk 3/3 (+5)
-then-
4 Rounds for Time:
15 Squat Cleans
15 KTE
15 Abmat situps
400m run
____________________________________________________________________
- Cash Out -

- Academy 3.09 -

Class# 06/16
skill
Front Squat
Dips
3x 8-10
-then-
EMOM for 10 min:
5 Front squats
5 Burpees
-cashout-
couch stretch
2 min per leg

- Boot Camp -
3 Rounds:
15 Squats
15 KTE
15 Abmat situps
400m run
Then
3 Rounds:
10 Thrusters
10 Plank Knee pulls (1-1)
10 Push ups
200m run
Then
3 Rounds:
5 Lunges (1-1) weighted
5 V-ups
5 Pull-ups or jumping pull ups
25m sprint

- Maximus Specialty Classes -

- Upcoming Events-
TODAY: Chipotle BOGO Richmond Rd
11am-8pm you must show a key card
April 26, Sweat Angels & USA Cares
8am-2pm Heroes for Heroes WOD
April 26, Shadowland Farms member outing
May 16-18 CrossFit Games Regionals

Monday – 04/14/14 – Workout of the Day

1940010_10151984988801175_2041725706625820583_n

- Workout of the Day -
Bench 8 RM 3/3 (+5 each week)
- then -
Super Sandwich
20 pull-ups
20 KB Snatches (10 ea. arm)
40 push-ups
40 box jumps
40 Kettlebell swings
40 GHD sit ups
20 KB Snatches (10 ea. arm)
20 pull-ups

- Cash Out -

- Academy 3.09 -

Class# 04/16
Back Squat
- then -
AMRAP in 12 min:
10 wall balls
10 ring rows
10 kb swings
200m run

- Boot Camp -
 Terrific Twenties – then half off – then half off
20 DL
20 DB Snatches (10 ea. arm)
20 push-ups
20 box jumps
20 Kettlebell swings
20 Sprinter sit ups (1-1)
20 DU
20 Mtn Climbers (1-1)
20 Single arm DB press (10 ea arm)
10 of everything, then 5 of everything

- Maximus Specialty Classes -

- Upcoming Events-

April 15, Chipotle Richmond Rd. BOGO

April 26, Heroes for Heroes Charity WOD

April 26, Shadowland Horse Farms

Saturday – 04/12/14 – Team Workout of the Day

140412
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 -
 Partner WOD
25 min amrap
1 Rope Climb (sub 5 pull-ups)
7 Clean and Jerk, 135/95
15 Box Jump Overs, 24″/20″

The Strategy and Details:
*One athlete runs 400 meters while the other works on trying to complete an entire round. Pick up where your partner finished when you return from the run and then continue to try and finish a complete round.
*If partner 1 finishes a complete round before partner 2 gets back from run, partner 1 will hold plank or side plank until they get back.
*If partner 2 returns from run and only 2 Box Jumps are completed by Partner 1, Partner 2 will finish that round and start another to completion before going into plank hold.
Score = # of Rounds + Total time held in the plank position


Maximus Specialty Classes

Friday – 04/11/14 – Workout of the Day

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- Workout of the Day -
“Adrian”
7x
3 Forward Rolls
5 Wall Climbs
7 Toes to Bar
9 Box Jumps

- Cash Out -

- Boot Camp -
Set the clock for 30 min: do as many rounds as possible­ each round decrease reps by 5.

Round 1:
30 walking lunges (1­2)
30 deadlift
30 press
30 back squat
30 plank twists (1­1)
cash out: 800 m run


- Maximus Specialty Classes -

 

 

Thursday – 04/10/14 – Workout of the Day

141014

- Workout of the Day -
Bear 8min EMOTM +10 (2/3)
DL, HPC, FS, STO, BS, STO
- then -
5x
400m Run
10 Ring Pushups
10 Squat Clean-Thruster-OH Lunge each leg w/ plate

- Cash Out -
Partner up: 3- 200m Row Sprints

- Academy 3.09 -

Class# 04/16
Press
- then -
2 rounds:
amrap in 6 min
5 press
7 Box jumps
9 Abmat situps
rest 1 min

- Boot Camp -
 30 min AMRAP:
5 man makers (w/push up)
10 weighted step­ups (1­1)
15 Mtn Climbers (1­1)
20 Press
200 m run
cash out: 100 plank twists (1­2)

- Maximus Specialty Classes -

 

 

Wednesday – 04/09/14 – Workout of the Day

140409

- Workout of the Day -
Goat Progression (1/3):
8min EMOTM
3 HSPUs
6 Toes 2 Bar
- then -
ATHLETE OF THE MONTH
“Davey Jones’s Locker”
1000m Row Buy-In
Then
5 rounds of:
3 MU’s
5 Power Snatches
10 Back Squats
20 Double Unders

- Cash Out -
Roll out and Schedule a Massage with MassageFIT!

- Academy 3.09 -

Class# 03/16
Goblet Squat, Lunge & Plank Hold
- then -
15 rounds of Tabata:
Goblet squat
lunge
plank hold

- Boot Camp -
 10 min EMOTM
5 thrusters
5 KB swing side steps
­ then­
10 min EMOTM
5 abmat situps
5 box jumps
­ then­
10 min EMOTM
5 jumping pulls (or pull-ups)
5 burpees
cash out: 100 KB side bends (1­2)

- Maximus Specialty Classes -

 

 

Tuesday – 04/08/14 – Workout of the Day

140408

- Workout of the Day -
20 UNB Hang Powerclean and Jerk 2/3 (+5)
- then -
“BULGER”
10x
150m Run
7 Pullups
7 Front Squats (135/95)
7 HSPU

- Cash Out -
Couch Stretch 2min each leg

- Academy 3.09 -

Class# 02/16
Deadlift & Kettlebell Swing
- then -
AMRAP in 12 min:
5 DL
7 Push-ups
9 KB swings
200 m run

- Boot Camp -
10 rounds of 10 each:
push ups
air squats
sit ups
squat thrusts
lunges (1-­2)
Every 2 min. 4 burpee box jumps
cash out: death by sprints
(Coaches: set clock to 2 min intervals)

- Maximus Specialty Classes -

 

 

Monday – 04/07/14 – Workout of the Day

1052198_10152046374857157_1798595726_o

- Workout of the Day -
Bench 8 RM 2/3 (+5 each week)
- then -
“Cameron”
50 Walking Lunge steps
25 C2B
50 Box Jumps
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees to Elbows
25 Wallball 2 for 1′s
50 Ab Mat Situps
5 Rope Climbs
(Modify accordingly)

- Cash Out -
Theraplate Party and Lacross ball on Upper Back

- Academy 3.09 -

Class# 01/16
Baseline
500m row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

- Boot Camp -
 800 run
10 BURPEES ­ then­
30­-20-­10
thrusters
KB swings
10 BURPEES ­ then­
30-­20-­10
DU’s
ab mat sit­ups
10 BURPEES -then-
30-20-10
Lunges (1-1)
Push press
cash out: prowler push 3x

- Maximus Specialty Classes -

 

 

Saturday – 04/15/14 – Team Workout of the Day

1979225_10152046373987157_1283589812_o
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
(30min time-cap)
30-20-10 (each partner does 30-20-10)
Power Cleans (alternate each rep)
Partner Burpees (both partners start on ground, partner 1 one pops up, jumps over partner 2, does a burpee and jumps back over to starting position, then partner 2 goes)
Ab Mat sit-up med ball toss
2k row to finish (switch every 250m) (each partner does 1000m)

Maximus Specialty Classes

Friday – 04/04/14 – Workout of the Day

1614406_10152058085137157_1984594124_o

- Workout of the Day -
Rowling, perform wall balls for score (10min time cap)
- then -
800m run
7min to find 3RM touch and go squat clean thruster
800m run
5 min ME HSPU
*score is time/#+reps

- Cash Out -
One Leg DL 3 x 10 (each leg)

- Boot Camp -
 5 rounds for time:
20 Jumping Squats with body bar on back
20 Double unders
20 DB Push Press
20 Side laying V-ups (10 ea side)
20 Mtn. climbers
Run 200m
Cash Out: Tabata Burpees

- Maximus Specialty Classes -