Tuesday 6/30/15- workout of the day

Goose
- Workout of the Day -
8rds
EMOM
3 x 1 parallete push-up, 1 shoot through, 1 parallete dip, shoot back
rest 2 min
ME
1 parallete push-up, 1 shoot through, 1 parallete dip, shoot back
-then-
“Goose”

Death by Clusters (95/65) (S: 135/95)

Start with 1 Cluster (squat clean thruster) on the first minute. On the second minute perform 2 Clusters. Continue on until you cannot perform the required amount of Clusters in the time alloted.

rest 2 min

Perform 200 DU’s or spend 5 min practicing DU’s (5min time cap)

- Cash Out -

- Academy 4.0

-

Class#2 /12
Skills:
Deadlift
KBS
-then-
METCON:
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

 

Monday 6/29/15- workout of the day

topguntest
Top-Gun
- Workout of the Day -
2rds
E2MO2M
3 Back Squats
2rds
E2MO2M
2 Back Squats
2rds
E3MO3M
1 Back Squat
*add weight each rounds
*2 attempts at a 1RM
-then-
“Maverick”

4 rounds
200m run
20 Wall Balls (20/14)
10 Hang Power Cleans (95/65)
10 Pull-ups (S: strict)
10 Dips (S: strict on rings)
1 Thumbs up to your coach

- Cash Out -

- Academy 4.0

-

Class# /12
Skills:
air squat
goblet squat
wall ball
-then-
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 Jump off  Party/Body comp- July 11th, 6pm-8pm

Saturday 6/27/15- workout of the day

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

3 x 400m Row/Run
100 DB SN (1-1)
100 Shoulder to Overhead (95/65, S:135/95)
100 Back Squats
* Athlete 1 starts on the row/run, when they finish they tag athlete 2 who starts the cardio. Athlete 1 can then begin the DB Snatches. When Athlete 2 gets done with the cardio they tag athlete 3 who can now start the cardio and athlete 2 advances to help athlete 1 with the DB Snatches. When athlete 3 finishes the cardio they can help athletes 1&2 finish the DB Snatches. All DB Snatches must be finished before the 3 athletes move on to S2O. One person working at a time

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


 

Friday 6/26/15- workout of the day

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- Workout of the Day -
8rds
EMOM
3 x 1 Med Ball Squat Thrust + 5s squat hold w/ball + high jump (push ball overhead) (20/12)
*focus on speed through jump
rest 2 min
ME
Partner Up and complete 5 rds each (down & back gym floor) of banded resistance sprints (green band)
–then-
“Baseline Reloaded”

750m Row
50 Barbell Thrusters
40 Box Jumps
30 T2B
20 Burpees
10 C2B Pullups (S: MU)

- 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
UPCOMING EVENTS: 
- Friday Night Fight! July 11 @ Pal.

Thursday 6/25/15- workout of the day

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- Workout of the Day -
2rds
E2MO2M
5 Strict Press
2rds
E2MO2M
4 Strict Press
2rds
E3MO3M
3 Strict Press
*add weight each round
*2 attempts at a 3RM
-then-
“Dennis ‘Blue Steel’ Smith”

10-1 Ladder

KBS (53/35)
Pushups (S: Hand Release)
Heart Beat Squats

Rest 2 min

3 Min. ME Bear Complex (95/65)

- Cash Out -

- Academy 4.0

-

Class# 12/12
Skills:
DB Snatch & modifications
-then-
WOD:
Baseline
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

WEdnesday 6/24/15 workout of the day

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- Workout of the Day -
12 rds
EMOM
odd minutes – 2 Power Snatch + 2 OHS (S: 2 PSn + 1 Sn)
80% 1RM
even minutes – 15s handstand hold (S: Shoulder taps)
*same weight across
focus on technique
-then-
Diane with a ‘shot’ of Karen”

21*15*9*
Deadlifts (225/155)
HSPU

After each round complete:
10 Wall Balls
10 Pistols (total, modify on bench, band, or step ups)

- 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

Tueday 6/23/15- workout of the day

11393152_10206959393522225_2618818735832357501_n
- Workout of the Day -
8rds
EMOM
1 KB Thruster + 2 Push press (53/35)
*focus of speed through mvmt
*same weight across
rest 2 min
ME
1 KBTh + 2 PP with same weight
-then-
“Nannie”

25-20-15-10-5
DU
Abmat Situps

-then-

L:2 Rounds/S:3 rounds
400m Run
15 FS (95/65, S: OHS)

-then-

25-20-15-10-5
DU
Abmat Situps
(20 min 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

Monday 6/22/15– workout of the day

1982294_1101715433190361_7193275544198843744_n
- Workout of the Day -
“2rds
E2MO2M
5 Deadlifts
2rds
E2MO2M
4 Deadlifts
2rds E3MO3M
3 Deadlifts
*add weight each round
*reset bar between each rep
*2 attempts at a 3RM”
–then-
“Grizabeth”

15 Clean and Jerks (135/95)

21-15-9
Pull Ups (S: C2B)
Dips (S: Ring Dips)

15 Clean and Jerks
(12 min time cap)

rest 1 min then:

50 Handstand Shoulder Taps (modify in pike position on box)

- Cash Out -

- Academy 4.0

-

Class# 10/12
OHS
&
modification
-then-
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 6/20/15– 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 -
In Teams of 2
1 person working at a time
perform the following:
100 Deadlifts 135/95
100 Wall Balls 20/14
50 Hang Power Cleans 135/95 
50 Toes to Bar
25 Shoulder to overhead 135/95
25 Syncronized hand release push ups

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


 

friday 6/19/15- workout of the day

11407082_10102835277607870_8468186153786629474_n
- Workout of the Day -
8rds
EMOM
3 Muscle Snatches 50-60% 1RM PSn (or somewhere around 95/65)
*focus on popping the weight up with the hips, no re-bend in the knee on the receving position
rest 2 min
ME
Muscle Snatches
-then-
“Chokin’ out the week”
buy in: 400m run
then,
50-40-30-20-10
kbs(53/35)
(s: 70/53 american swing)
**after each set perform:
10 pull ups
100m suitcase carry with your KB(switch hands at 50m)
- 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

 

thursdsay 6/18/15 workout of the day

11402644_520077774806684_7053739423076641626_o
- Workout of the Day -
2rds
E2MO2M
5 Bench Press
2rds
E2MO2M
4 Bench Press
2rds
E3MO3M
3 Bench Press
*add weight each round
*2 attempts at a 3RM
then-
“Peanut butter and Jealous”
1min amrap
thrusters (95/65)
then,
8min amrap:
12 lat. burpee over bar
10 shoulder-2-oh(95/65)
30 double unders
then.
1min amrap
hang power cleans (95/65) s: 135/95

- Cash Out -

- Academy 4.0

-

Class# 9/12
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

Wednesday 6/17/15- workout of the day

10898097_10153147798426649_2674495530399968599_n (1)
- Workout of the Day -
12 rds
EMOM
odd minutes – 2 Power Clean + 1 Squat Clean & Jerk
80% 1RM
even minutes – 15s chin over the bar hold (S: add #)
*same weight across
-then-
“big booty judy”
For time:
200m walking lunge
20 power snatch (95/65) (s: 135/95)
200m walking lunge

- Cash Out -
Romwod

- Academy 4.0

-

Class# /12

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

Tuesday 6/16/15 workout of the day

11393026_10153319509334462_7980065916895451617_n
- Workout of the Day -
8rds
EMOM
3 explosive med ball chest pass (20/12)
*start from a seated position
*focus on exploding out of seat and throwing the ball to wall ball target
rest 2 min
ME
Dynamic Plate Pushes (in the bottom of a squat, push a plate back and forth as fast as possible 25/10)
-then-
For time:
800m run
30 Deadlift (225/155)
30 hspu (s: strict)
30 toes to bar
30 front squat (135/95)

- Cash Out -
Romwod

- Academy 4.0

-

Class# 8/12
Skills:
kipping
knees to elbow/toes to bar
Hang power snatch
Power snatch
-then
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 6/15/15 workout of the day

 
 
- Workout of the Day -
2rds
E2MO2M
5 Back Squats
2rds
E2MO2M
4 Back Squats
2rds
E3MO3M
3 Back Squats
*add weight each round
*2 attempts at a 3RM
-then-
” Fall and ball so hard”
10min amrap
10 burpees to plate
20 wall balls
*rest 2min*
2min amrap
med ball abmat sit ups

- Cash Out -
Romwod

- Academy 4.0

-

Class#7 /12
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 6/14:15 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

FREE Intro to CrossFit Class
Maximus Recovery WOD
The Maximus Academy
Maximus Power Athlete
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Saturday 6/13/15 workout of the day

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 -
“Divide and Conquer”

For max reps
2-man WOD
6 minutes max calorie row (Partner 2: V-situps until you switch)
6 minutes max reps Front squat (115#/75#) (P2: Holds plate OH)
6 minutes max reps Pull-ups (P2: Hangs from Pullup Bar)
6 minutes max reps sit-ups (S: GHD) (P2: Superman hold on floor)
6 minutes max reps Handstand push-ups (P2: holds HS or plank)
———-
Only one athlete accumulating reps at a time while Partner 2 “P2″ does holds, switch as necessary.
No rest between exercises, immediately rotate after each 6M interval.
Score = total reps completed by your team.

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


 

Friday 6/12/15- workout of the day


IMG_0457 
 
- Workout of the Day -
8rds
EMOM
3 Weighted Jumping Squats(30-40% 1RM BS)
*BB on back (mod to KB goblet hold)
*1s pause between jumps
*focus on speed through mvmt
*same weight across
rest 2 min
ME
Weighted Jumping Squats with same weight
-then-
A better Event 3

4rds
400m Run
12 Front Squats (L:95/65) (S:OHS or FS @ 135/95)
25 weighted situps (S: GHD)
50 Double Unders
12 SDLHP
(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

Body comp 3.0 THIS SATURDAY! 6-8PM @ E. VINE

Thursday 6/11/15 workout of the day

10982166_10152742235287157_2088701435197147896_o
 
- 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-
OTM for 18min:
1 Power Clean
1 Split Jerk
15 DUs
Start at L: 95/65 S:135/95
Goal is to go up in weight each round

- Cash Out -

- Academy 4.0

-

Class# 3/12
Skills:
2×5
press
push press
-then-
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