Thursday – 7/24/14 – Workout of the Day

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Article:

- Workout of the Day -
A) Front Squat 6×4
same # across, heavier than last week/cycle
B) strict KB/DB Press 5×6
*your choice between one arm or two arms at a time
-then-
40 KB Swings in 1 minuteThen…
LIFE:
15 min AMRAP
15 wall balls
10 step ups
5 dips

SPORT:
15 wall balls
10 Box Jumps
5 Ring dips


- Cash Out -
*Week 5 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3
“Regretting” Step Rope Pull-up

- Academy 3.09 -

Class# 16/16
Skills Review:
-then-
“Baseline re-test”
500 m row
40 air squats
30 Abmat situps
20 pushups
10 pullups

- Boot Camp -
Partners, together
reach reps by sharing
1 round
100 KB Swings
50 Burpees
30 KTE
10 DB Snatches (ea arm)
Run 200m together
10 DB Snatches (ea arm)
30 KTE
50 Burpees
100 Wallballs
Run 200m together
1 round
50 KB Swings
30 Burpees
10 KTE
10 DB Snatches (ea arm)
Run 200m together
10 KTE
30 Burpees
50 Wallballs
10 DB Snatches (ea arm)
Run 200m together

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

July 23-27 The CrossFit Games
August 3 Maximus King’s Island Trip
August 9 Get Air Outing
August 16 Maximus Weightlifting Meet

Wednesday – 7/23/14 – Workout of the Day

Good Luck to Team CrossFit Maximus as they start day 1 off at the Beach!!!
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Article:

- Workout of the Day -
12min EMOM
even min 12 cal row
odd min 6-8 T2B
-then-
10-1-10 Ladder
Pushups and air squats (ex. 10 PU, 1 Squat, 9 PU, 2 Squats)
Then
200m run
21 KTE
21 HPC
21 Push Jerk
200m run
15 KTE
15 HPC
15 Push Jerk
200m run
9 KTE
9 HPC
9 Push Jerk

- Cash Out -
*Week 5 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
5x
Practice jumping up the rope, catching and locking off with feet

- Academy 3.09 -

Class# 15/16
Barbell Complex:
Review:
Deadlift
Hang power clean
Thruster
-then-
AMRAP in 10 min:
3 DL
3 HPC
3 Thrusters
after each round perform 10 wall balls
and add weight

- Boot Camp -
First complete 10 Sprints—1 every 30 seconds, rest 30 secThen
10 Wall Balls
20 Plank knee pulls (1-2)
30 Lunges with ball overhead (1-2)
40 Push press
50 Jumping squats

Next, complete 10 Sprints—1 every 30 seconds, rest 30 sec

Then
10 Jumping Squats
20 Push Press
30 Lunges with ball overhead (1-2)
40 Plank knee pulls (1-2)
50 Wall balls
Run 400m
Cashout: Tabata coaches choice X2


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

July 23-27 The CrossFit Games
August 3 Maximus King’s Island Trip
August 9 Get Air Outing
August 16 Maximus Weightlifting Meet

Tuesday – 7/22/14 – Workout of the Day

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Article:

- Workout of the Day -
A) Push Press 6×4
same # across, heavier than last week/cycle
B) DB/KB one arm row 5×6
-then-
(10min cap on Diane)
DIANE
21-15-9
DL (225/155)
HSPU
Rest 3 Min
EMOTM for 12min
15 DU and 5 wall balls

- Cash Out -
*Week 5 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3
“Regretting” Step Rope Pull-up

- Academy 3.09 -

Class# 14/16
Power Snatch
-then-
12min AMRAP
5 power snatch
7 kb swings
9 push-ups
200m run

- Boot Camp -
5 rounds
10 DU
15 KB Deadlifts
15 KB Swings
Run 200m, then…
5 rounds
10 Plank row squat thrust*
15 Goblet Squats
15 push ups
200m run, then…
2 rounds
10 burpees
15 KB side bends (ea side)
Then…
400m Run to finish

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

July 23-27 The CrossFit Games
August 3 Maximus King’s Island Trip
August 9 Get Air Outing
August 16 Maximus Weightlifting Meet

Monday – 7/21/14 – Workout of the Day

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Article:

- Workout of the Day -
DT Complex
5rounds Every 2 min
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*weight should allow you to stay smooth, fast, and UB
-then-
8 Squat Cleans
16 AbMat Sit-ups
24 Burpees
16 AbMat Sit-ups
8 Squat Cleans
16 AbMat Sit-ups
24 Burpees
16 AbMat Sit-ups
8 Squat Cleans

- Cash Out -
*Week 5 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
5x
Practice jumping up the rope, catching and locking off with feet

- Academy 3.09 -

Class# 13/16
Power clean and jerk
-then-
3 rounds:
10 clean and jerks
10 burpees
rest 1 min
-cash out-
couch stretch

- Boot Camp -
4 rounds
5 DB tricep kickbacks (ea arm)
5 box jumps
Run/Row 100m
3 rounds
10 DB tricep kickbacks (ea arm)
10 box jumps
10 abmat Situps
Run/Row 200m
2 rounds
20 DB tricep kickbacks (ea arm)
20 box jumps
20 abmat Situps
20 Deadlifts
Run/Row 400m

Cash-out
15 Manmakers w/pu


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

July 23-27 The CrossFit Games
August 3 Maximus King’s Island Trip
August 9 Get Air Outing
August 16 Maximus Weightlifting Meet

Sunday – 7/20/14 – Workout of the Day

14645370535_d9afff954c_z
- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p (Gold members and above)

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

July 25-27 CrossFit Games
August 2 King’s Island Trip

Saturday – 7/19/14 – Workout of the Day

TODAY IS OUR KICKBALL TOURNAMENT AT HENRY CLAY!!
KickBall Flyer face image
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 -
“Crush it with Two”
For time:
800 meter run together
125 Sit-ups
100 Box Jumps
75 Wallball
50 Burpees
400 meter run together
*one person working at a time
*break up reps as needed

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


July 19 Kickball Tournament
July 25-27 CrossFit Games
August 2 King’s Island Trip
 

Friday – 7/18/14 – Workout of the Day

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Article:

- Workout of the Day -
Sn DL (not Oly style) 4×6
same # across, heavier than last cycle
DB/KB Bench 3×10
-then-
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

- Cash Out -
*Week 4 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3 alternate top arm
Rope One Arm Assisted Pull-ups

- Boot Camp -
Tabata: 8 rnds for each movement (16 rds)
Mountain climbers
Alternating Planks (front, left, right)
1 minute to rest/find a station
Then:
3x:
1 min of step ups
Rest 30 sec
1 min of wall sit
Rest 30 sec
1 minute of wall balls
Rest 30 sec
1 minute of t2b/k2e
Rest 30 sec
1 minute of walking lunges
Rest 30 sec
1 min of vertical jumps against wall*
Rest 30 sec
1 minute of burpees
3 minutes rest
Tabata: 8 rnds for each mvmnt (16 rnds)
Double unders
air squats

*facing wall jump to highest block possible


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

July 19 Kickball Tournament
July 25-27 CrossFit Games
August 2 King’s Island Trip

Thursday – 7/17/14 – Workout of the Day

14458693470_7476f6dec0_z
Article:

- Workout of the Day -
A) Front Squat 4×6
same # across, heavier than last cycle
B) strict KB/DB Press 3×10
*your choice between one arm or two arms at a time
-then-
17 min cap

3 rounds
5 Overhead squat,
12 Toes to bar

2 rounds
5 Clean and jerk,
12 pull-ups (S: C2B)

1 round:
5 Front squats
12 Shoulder touch Ring Dips (S:MU)


- Cash Out -
*Week 4 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3 alternate each arm
Rope One Arm Assisted Pull-ups

- Academy 3.09 -

Class# 12/16
Push Jerk
-review Press & PP
-then-
5 rounds for time:
3 Push jerks
10 ball slams
30 single jumps (or doubles)
-cash out-
Prowler
3-5 trips

- Boot Camp -
5 rounds:
400 meter row
10 DB Press
20 Mtn climbers (1-2)
10 DB Weighted squats
20 Abmat situps
10 Burpees
Run 400 meters

Cash out: Partner on the Prowler Sprints


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

July 19 Kickball Tournament
July 25-27 CrossFit Games
August 2 King’s Island Trip

Wednesday – 7/16/14 – Workout of the Day

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Article:

- Workout of the Day -
12min EMOM
even min 12 cal row
odd min 6-8 T2B
-then-
“Piece of Cake”
5x for time of:
7 Deadlifts
11 Burpees
then
3x
30sec Hold/30 off
Hand Stand Hold

- Cash Out -
*Week 4 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
5×3
Lock off with feet, then release to hang from arms only then regain leg hold

- Academy 3.09 -

Class# 11/16
Review Life vs. Sport
Hang Power snatch
-cover OHS
-then-
OTM for 10 min
3 HPS
3 burpees
-cash out-
GHD sit-up
3x 8-10

- Boot Camp -
Partners (accumulate 150 reps together – 75 ea.)
150 Box Jumps –200m Run
150 Squats –200m Run
150 Med Ball Sit – Ups –200m Run
150 Push press – 200m Run
150 Burpees –200m Run
$ Cash Out $
Wheel Barrel Walk Down and Back ea. Person

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

July 19 Kickball Tournament
July 25-27 CrossFit Games
August 2 King’s Island Trip

Tuesday – 7/15/14 – Workout of the Day

14622281426_034970bce3_z
Article:

- Workout of the Day -
A) Push Press 4×6
same # across, heavier than last cycle
B) DB/KB one arm row 3×10
-then-
1000m Row Buy-in
Then
3x
12 DB/KB Thrusters
12 Strict T2B
2 Rope Pullups
Then
800m run

- Cash Out -
*Week 4 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3 alternate arm on top
Rope One Arm Assisted Pull-ups

- Academy 3.09 -

Class# 10/16
Power Clean
-review hang power clean
-review deadlift/front squat
-then-
AMRAP in 10 min:
5 Power cleans
10 wall balls
200 m run

- Boot Camp -
“AMRAP Station”
AMRAP 8min:
3 pull ups
8 pushups
12 KB swings
17 air squats
2 min to rotateAMRAP 8min:
10 KB thrusters
15 G2O with plate
20 sprinter sit ups (1-2)
100 meter run
2 min to rotate

AMRAP 8min:
10 box jumps
10 DB C&J
10 dips
10 abmat situps
2 min to rotate

AMRAP 8min:
10 burpees
20 lunges (1-2)
30 KB side bends (15 ea side)
40 Jump rope


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

July 19 Kickball Tournament
July 25-27 CrossFit Games
August 2 King’s Island Trip

Monday – 7/14/14 – Workout of the Day

14632762472_9b19f3f595_z
Article:

- Workout of the Day -
DT Complex
1 Round every 2 min
for 4 rounds:
heavier than last week
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*weight should allow you to stay smooth, fast, and UB
-then-
“Mary”
AMRAP 20 min:

LIFE:
5 pike pushups
10 one legged squats on box or resistance bands
15 Pullups

SPORT:
5 Hand Stand Pushups
10 Pistols, alternating
15 Pullups


- Cash Out -
*Week 4 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
5×3
Lock off with feet, then release to hang from arms only and regain leg hold

- Academy 3.09 -

Class# 9/16
Thruster
-review front squat/push press
-then-
“Fran”
21- 15- 9
Thrusters
pullups/ring rows
-cash out-
GHD Back Ext.
3x 12-15

- Boot Camp -
5 Min AB AMRAP
10 Alternating (feet in the air) Toe Touches
10 Alternating (feet on the floor) Heel Touches
10 Crunches (bring arms and knees in together)
Then:
1-….100 Ascending ladder for 25 minutes
Wall Balls
Burpees on Med Ball with lift
Pushups
Jumping Pullups
Med ball ab twists (1-1)
$Cash Out$
3 rounds: 400m run and 15 medball squat cleans

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

July 19 Kickball Tournament
July 25-27 CrossFit Games
August 2 King’s Island Trip

Sunday – 7/13/14 – Workout of the Day

14386772769_8821db1656_z
- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

Open gym from 2:00p – 5:00p (Gold members and above)

Maximus Specialty Classes

Maximus Skills Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

July 25-27 CrossFit Games

Saturday – 7/12/14 – Workout of the Day

TODAY IS BRING A FRIEND SATURDAY AND OUR MONTHLY NUTRITION SEMINAR!!!
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 4 Broken into Teams of 2
2 people complete:
15min AMRAP
50 DU’s
10 Wall Climbs
The Other 2 people complete:
15min AMRAP
40 cal row
40 sit-ups
After 1st 15min, the two teams switch WODs
– total workout time: 30min
*one person working at a time


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


July 12 Nutrition Seminar & Bring A Friend Sat – TODAY!!!
July 25-27 CrossFit Games
 

Friday – 7/11/14 – Workout of the Day

JOIN US TONIGHT, AT 6PM AT PALUMBO FOR OUR BIG ASS FIGHT GONE BAD!!!
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Article:

- Workout of the Day -
A) Push Press 8×2
same # across, heavier than last week
B) DB/KB one arm row 7×4
-then-
7 rounds
3 Thrusters
3 Power Cleans
200m run

- Cash Out -
*Week 3 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3
Rope Pull Ups

- Boot Camp -
Partners – 4 Rounds (ea)
Jump rope while partner completes
15 BB SDLHP
15 Wallballs
15 BB Single-leg Deadlifts (1-2)
15 BB Butterfly Situps
15 Burpees
Cash out: 3 X 10 ea. arm bent over rows

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

July 11 Big Ass Fight Gone Bad – TONIGHT!!
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games

Thursday – 7/10/14 – Workout of the Day

14550311386_29f55c9291_z
Article:

- Workout of the Day -
12min EMOM
even min 12 cal row
odd min 6-8 T2B
-then-
16 min EMOM
Odd – 8 Back Squats
Even – 8 Pull-Ups

- Cash Out -
*Week 3 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
5x10s
Practice locking off on the rope with your feet. Work on taking both hands off rope and leaning against it

- Academy 3.09 -

Class# 8/16
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)
-scale appropriately

- Boot Camp -
10-1 Ladder
Sprints (25 feet cone to cone)
Walkout w/ push-up
Push Press
Front Squats
KTE
Cash out: 1-10 ladder: Sprinter sit ups and walking lunges (1-1)


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

July 11 Big Ass Fight Gone Bad
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games

Wednesday – 7/9/14 – Workout of the Day

14593489083_af43dbd22a_z
Article:

- Workout of the Day -
Sn DL (not Oly style) 8×2
same # across, heavier than last week
DB/KB Bench 7×4
-then-
20/each leg Step Ups
5 HSPU
10/each Lunges
5 HSPU
20/each leg Step Ups
5 HSPU
10/each leg Lunges
5 HSPU

- Cash Out -
*Week 3 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3
Rope Pull Ups: alternate hands each set

- Academy 3.09 -

Class# 7/16
Hang Power Clean
-then-
Amrap in 15 Min:
3 Hang Power Cleans
10 Lunges (5 per leg)
400m Run

- Boot Camp -
5 Rounds
15 Wall balls
10 Push-Ups
15 Wall ball sit ups
10 Ab rolls with feet on ball*
15 Double Unders
10 Squat Thruster Tuck Jumps
Cash out: Tabata Abmat


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

July 11 Big Ass Fight Gone Bad
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games

Tuesday – 7/8/14 – Workout of the Day

14386790579_204d2e27d9_z
Article:

- Workout of the Day -
DT Complex
1 Rounds Every 2 min
for 4 rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*weight should allow you to stay smooth, fast, and UB
-then-
15-12-9
Wall Balls
Burpees
-rest 4 min-
15-12-9
KBS
Burpees

- Cash Out -
*Week 3 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
5x10s
Practice locking off on the rope with your feet. Work on taking both hands off rope and leaning against it)

- Academy 3.09 -

Class# 6/16
Front Squat
-then-
Dips
3x 8-10
-then-
EMOM for 10 min:
5 Front squats
5 Burpees

- Boot Camp -
5 Rounds
10 DB Single arm press (1-1)
10 DB Step UP’s (ea leg)
10 Box jumps
10 Reverse Lunges off of one tire (1-1)
10 DB Thrusters
10 Burpees
200m Run
Cash out: 30 Reverse Burpees w/weight

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

July 11 Big Ass Fight Gone Bad
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games

Monday – 7/7/14 – Workout of the Day

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Article:

- Workout of the Day -
A) Front Squat 8×2 same #, heavier than last week
B) strict KB/DB Press 7×4
*your choice between one arm or two arms at a time
-then-
5 rounds
5 Squat Clean and Jerks
5 strict Pull-Ups
5 strict Dips
(S: strict MU’s)

- Cash Out -
*Week 3 Rope Climb progression videos are located in our FB Group Maximus Members, you must be a member to view and access the group.
4×3
Rope Pull Ups: alternate hands each set

- Academy 3.09 -

Class# 5/16
Back squat
technique
work up to a “heavy” set of 5
Use proper judgement
-then-
Amrap in 12 min:
10 wall balls
10 ring rows
10 kb swings
200m run

- Boot Camp -
40*30*20*10*5
*= 200 m run
KB Deadlift
KB Swings
Double Unders
DB Plank rows (1-2)
Mountain Climbers
Crunches (traditional crunches)

Cash out: 3 X 15 each side KB side bends


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

July 11 Big Ass Fight Gone Bad
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games

Sunday – 7/6/14 – Workout of the day

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- REST DAY -

Today is Rest Day at CrossFit Maximus

No classes today

***Make up Work from Friday the 4th***

A) Push Press 6×4
same # across, heavier than last week
B) DB/KB one arm row 5×6

Rope Hold T2B
5×3

Open gym from 2:00p – 5:00p (Gold members and above)

Maximus Specialty Classes

Maximus Skills Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

July 11 Big Ass Fight Gone Bad
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games

Saturday – 7/5/14 – 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 2:
2 rds for time
split the reps as needed

50 KBS
P2 holds the bottom of air squat

50 pushups
P2 holds a pushup plank

50 Thrusters
P2 holds medball overhead

50 pullups
P2 hangs from bar

400m run
both partners carry empty bar together


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


July 11 Big Ass Fight Gone Bad
July 12 Nutrition Seminar & Bring A Friend Sat
July 25-27 CrossFit Games