Saturday 12/20/2014- 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 -
100 partner burpees onto a plate (trade off 1 and 1)
100 partner wall balls (trade off reps, throw ball to each other)
-then-
30-20-10
DB Snatch (total)
Air Squats
1 partner works while the other partner holds plank, must complete the full round of both movements before partners switch spots (ie partner 1 must complete db snatch and air squats before they go down to plank and partner 2 starts)


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


Friday 12/19/2014

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Article:

- Workout of the Day -
12min EMOM
R-1, 4, 7, 10 – 1 power clean & 5 strict press
R-2, 5, 8, 11 – 1 power clean & 5 push press
R-3, 6, 9, 12 – 1 power clean & 5 push jerk
-then-
15min AMRAP
5 KB DL (53/35)
10KBS
10 KB C&J total (S: KBSnatch)
5 Goblet Squats
20 Wall Balls (20/14)

- Cash Out -

- Academy 4.0 -

Class# /12
No academy!! Go try ZONE!!

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

Holiday hours are up!

thursday 12/18/2014- Workout Of the Day

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Article:

- Workout of the Day -
12min EMOM
odd min
5 Power Cleans
5 vertical jumps
even min
5 Squat cleans
5 T2B
-then-
4rds-3rds-2rds-1rd
5 pull-ups
10 push-ups
15 air squats
*Bear Complex (to be done after 4rds, then after 3rds, etc…
*after each segment perform the same amount of Bear Complexes as rds of Cindy you just did (BC=PC-FS-PP-BS-PP)

- Cash Out -

- Academy 4.0 -

Class#9 /12
Push Skill:
Jerks
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 – 12/17/14 – Workout of the Day

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Article:

- Workout of the Day -
Bench Press
3rds
Complete as a circuit rest 90s btwn sets
A1) 3 Bench Press (75% of 1RM)
A2) 5 Plyo Push ups (focus on power)
A3) 5 KB Push Press
A4) 5 Band Assisted Bench Press
-then-
20min E2MO2M
2 Thrusters (add # each round to find a 2RM thruster)
5 step ups each leg (S: box jumps)
20s plank hold

- Cash Out -
Coach’s Choice

- Academy 4.0 -

No ACADEMY TODAY!! Go try a ZONE class at Palumbo or E. Vine locations!

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

Warrior WOD 2.0 is Thursday night the 18th, 5:30pm at Nash!!
Holiday Hours are up in the Gym!
 

Tuesday 12/16/2014- Workout of The Day

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Article:

- Workout of the Day -
Maximal Strength
4 rds E2MO2M
5 Deadlifts – increase # each round
* Deadlifts should be 5 singles, no touch and go, take hands off and reset.
Superset each round with ME strict HSPU
-then-
Speed Strength
5min EMOM
5 DL’s
* focus on speed of DL, but still reset each DL, no TnG
-then-
10-9-8-7-6-5-6-7-8-9-10 ladder
KBS
Burpees
*Every 2 min perform 5 strict dips

- Cash Out -
5×5 strict pull-ups (S: weighted)

- Academy 4.0 -

Class#8 /12
Pull Skills:
Hang Power snatch
Power Snatch
wod:
5rds
5 Hang/Power Snatch
10 T2B or modified
 

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

Holiday Hours are up!!
Bring a friend Saturday!

Monday 12/15/2014- Workout of The Day

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Article:

- Workout of the Day -
Back Squat
3rds
Complete as a circuit rest 90s btwn sets
A1) 3 Back Squats (75% of 1RM)
A2) 5 Jumping squats (focus on height)
A3) 5 KB Jumping Squats 
A4) 5 Band Assisted Jumping Squats
-then-
10min time cap
5rds
5 Push Press 
10 Ab-mat situps (S: GHD)
20 DU’s (S: 10 triple under attempts)
rest 2 min
5min EMOM – partner up
3 plate push-ups (add # each rd and try to find a 3rm by the 5th rd)

- Cash Out -

Couch Stretch 2 min per leg

- Academy 4.0 -

Class# 7/12
Squat Skills:
Thrusters
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

Warrior WOD with Coach Ian at 5:30 @ Nash MONDAY NIGHT!

Saturday 12/13/2014- 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 -
Teams of 2-3
Each person completes 5 rounds:
P1:
100m run/row
10 squats
10kb swings (53/35)

P2:
DU’s for max reps while P1 completes full round

continue in the same fashion

5 rounds each:
P1:
25m walking lunge (down)
5 burpees
25m walking lunge(back)
S-hold kb for lunges
P2:
rest

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


Friday 12/12/2014- Workout Of The Day

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Article:

- Workout of the Day -
Strongman Friday
Yoke Carry
Groups of 2-4
come out of rig carry loaded BB on back
walk out from rack to wall and return to rack
12 min to take 6 trips
try to stick to E2MO2M for 6 rounds
increase # each round
-then-
AMRAP 5:
5 strict pullups
5 dips
5 strict t2b
S-add weight
rest 2 min

AMRAP 10:
10 DB/KB thrusters
10 DB/KB Snatch (total)
20 abmat situps
- Cash Out -
3x max effort hanging L-sit

- 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

Thursday 12/11/2014- Workout of The Day

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Article:

- Workout of the Day -
Grace Progression
3rds E2MO2M
5 C&J (135/95) or heavier if possible
increase # each round, heavier than last week
-then-
6min to complete
Grace
30 C&J 

rest 3min

10-1 ladder
wall balls (20/14)
deadlifts w/ “grace” bar

- Cash Out -
3x ME handstand hold
S-freestanding

- Academy 4.0 -

Academy classes at 6 and 6:30pm are cancelled for the Holiday Throwdown! Come to Palumbo and celebrate the Holiday’s with us!!

Class# 6/12

push skills
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

Holiday Throwdown TONIGHT! 6-8pm @ Palumbo!
Holiday Hours are up!

Tuesday- 12/9/2014 Workout of The Day

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Article:

- Workout of the Day -
Fran Progression
3rds E2MO2M
5 Thrusters*
*# should be heavier than last week and come from the floor
-then-
10min to complete
Fran
21-15-9
Thruster
Pull-Ups

rest 3 min

-then-
3 rounds:
500 m row
rest 1:1 or work with a partner

-then-
3 rounds:
GHD Back ext x 15 (S-weighted)

- Cash Out -
Coach’s choice of mobility work

- Academy 4.0 -

Class#5/12

Pull Skill:
Hang Power Clean
Power Clean
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

Dec 11- Holiday throw-down 6-8pm @ Palumbo
Holiday Hours are up!

Monday- 12/8/14 – Workout Of The Day

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Article:

- Workout of the Day -
Maximal Strength
4rds E2MO2M
3 Back Squats
increase # each set, heavier than last week
*after BS perform push-ups
(R1 – ME, R2 – ME-2, R3 – ME-4, R4 – ME-6)
-then-
Speed Strength
5rds EMOM
3 Back Squats
Use first # from E2MO2M
-then-
Buy-in
50 DU’s or attempts
-if you really struggle, 50 singles + 25 DU atttempts
S-100 DU
-then-
5 rounds for time:
5 Hang cleans (squat if possible)
7 Push press
8 Front Rack BB lunge (total)
-then-
Buy-out
400 m Run/row

- Cash Out -
2 min couch Stretch each leg
DO IT!!!

- Academy 4.0 -

Class# 1/12
Squat Skills:
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

December 11- Holiday Throwdown 6-8pm @ Palumbo!

Saturday – 12/6/14 – 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 -
Teams of two:
Both partners complete all the reps

15-12-9
DB Snatch (ea arm)
Weighted Sit-ups

9-12-15
KB Heart Beat Squats
Toes to Bar

While P1 is working, P2 Cal rows.
After P1 finishes a round (ex: goes through 15 DB snatch and 15 sit ups) they switch
Continue until all reps are complete.

Total score is the combined cal of both Partners


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


 Dec. 11 Holiday Throw-down

Friday – 12/5/14 – Workout of the Day

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Article:

- Workout of the Day -
Strongman Friday Farmer’s Walk Groups of 2-4 Load up two BB’s, KB’s or DB’s walk out from rack to wall and return to rack 12 min to take 6 trips try to stick to E2MO2M for 6 rounds increase # each round
-then-
20min time cap 10 Power Cleans 5 rds of Cindy (5 pull-ups, 10 push-ups, 15 air squats) 10 Push-Jerks 5 rds of Cindy 10 Clean and Jerks

- Cash Out -
Roll out T-spine 2 min

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

Dec. 11 Holiday Throw-down

Thursday – 12/14/14 – Workout of the Day

Come to Palumbo at 5pm to try out our new class!!!
Led by Coach IanWarrior WOD image
Article:

- Workout of the Day -
Grace Progression
3rds E2MO2M
5 C&J (135/95) or heavier if possible
increase # each round, heavier than last week
-rest long enough to change out weights-
EMOM for 6 min
4 C&J (135/95) or heavier if possible, # should be less than # used in first portion
-then-
30 KBS
20 KTE
10 Front squats
800m Run/Row
10 Front Squats
20 KTE
30 KBS

- Cash Out -
Quad foam roll 2 min

- Academy 4.0 -

Class# 3/12
Push Skill
-then-
10min EMOM
5 Deadlifts
5 Push-Ups

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

 Dec. 11 Holiday Throw-down
Holiday Hours released!

Wednesday – 12/3/14 – Workout of the Day

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Article:

- Workout of the Day -
Maximal Strength
4rds E2MO2M
4 Strict Press
Increase # each set
after Press perform pull-ups
(R1 – ME, R2 – ME-2, R3 – ME-4, R4 – ME-6)
-then-
Speed Strength
5rds EMOM
4 Strict Press
*Same # as first set of E2MO2M
-then-
4min AMRAP:
30 DU’s
30 Goblet Squats
rest 2min
-then-
10min AMRAP:
7 Front Squats (S:OHS)
7 T2B
7ea Leg Walking Lunges
7 KBS S: Heavier

- Cash Out -
Foam Roll Recovery

- Academy 4.0 -

No Class today
try out a ZONE class

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

Dec. 11 Holiday Throw-down

Tuesday – 12/2/14 – Workout of the Day

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Article:

- Workout of the Day -
Fran Progression
3rds E2MO2M
5 Thrusters*
*# should be heavier than last week and come from the floor
rest 2 min
15 Thrusters (95/65)*
rest 1 min
12 Thrusters
rest 1 min
9 Thrusters
*Weight should be Fran # or heavier if possible, whatever # is chosen should be able to be done UB and less than the # used for the E2MO2M
-then-
AMRAP in 20min
or 4rds, whichever comes first
400m run/row
15 Push press
15 Wallballs
25 Pushups
25 Ab-mat situps S:GHD


- Cash Out -
400m recovery walk

- Academy 4.0 -

Class# 2/12
Pull Skill
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

Dec. 11 Holiday Throwdown
 

Monday – 12/1/14 – Workout of the Day

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Article:

- Workout of the Day -
Maximal Strength
4rds E2MO2M
4 Back Squats
increase # each set, heavier than last week
*after BS perform push-ups
(R1 – ME, R2 – ME-2, R3 – ME-4, R4 – ME-6)
-then-
Speed Strength
5rds EMOM
4 Back Squats
Use first # from E2MO2M
-then-
5rds for time:
9 Deadlifts
6 Hang Power Cleans
3 Clean and Jerks

- Cash Out -
2min Couch Stretch each leg

- Academy 4.0 -

Class# 1/12
Squat Skill
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

Dec. 11 Holiday Throw-down

Sunday – 11/30/14 – Workout of the Day

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- 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  

Dec. 11 Holiday Throwdown
Christmas and New Years Schedule up in Gym

Saturday – 11/29/14 – Workout of the Day

**Insert picture from Black Friday WODs**
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 AMRAP 20 of:
1 partner working at a time
50 Wallballs,
50 Double-Unders
40 Box Jumps,
40 Toes-to-Bar
30 Pull ups Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Power Cleans

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


Dec. 11 Holiday Throwdown
Christmas and New Years Schedule Posted in Gym