Saturday – 10/25/14 – Workout of the Day

Today is our Maximus Day at Keeneland!! See you there!
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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

*trade off every rep for the whole WOD
40 partner burpees
80 med ball sit-ups (chest pass and trade off reps)
120 push-ups (trade off 1 and 1)
1600m run (trade off 200m intervals)


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


Oct. 25 Maximus Day at Keeneland – TODAY
Oct. 30 Halloween WOD


Friday – 10/24/14 – Workout of the Day

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Article:

- Workout of the Day -
12 min EMOM
(increase # each set, heavier than last week)
odd min perform
2 Power Cleans (S: Power Snatches)
even min perform
6 Around the Worlds (3 each way)
-then-
10 rds
5 pull-ups
5 power cleans S-(power snatches)
5 BW lunges (1-1)

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Thursday – 10/23/14 – Workout of the Day

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Article:

- Workout of the Day -
12min EMOM
(increase # each set, heavier than last week)
odd min perform
2 Back Squats
even min perform
6-10 strict HSPU
*mod with pike push-ups
-then-
10 strict presses
15 squat cleans
15 push press
10 squat cleans
20 push jerks
5 squat cleans

- Cash Out -
400m recovery walk
2min each leg Samson stretch

- Academy 3.0 -

Class# 16/16
Skills Review:
KB swing
Deadlift
front squat
thruster
PP
PJ
Power clean
Power snatch
-then-
“Baseline re-test”
500 m row
40 air squats
30 Abmat situps
20 pushups
10 pullups

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Wednesday – 10/22/14 – Workout of the Day

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Article:

- Workout of the Day -
12 min EMOM
(increase # each set, heavier than last week)
odd min perform
1 Deadlifts (2s pause @ knee), 1 Deadlift
even min perform
30s plank
*add plate on back to scale up
-then-
4 rds
20 med ball sit-ups
20 wall balls
400m med ball run

- Cash Out -
400m recovery walk
2min each side sit on a Lax Ball

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Tuesday – 10/21/14 – Workout of the Day

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Article:

- Workout of the Day -
12min EMOM
(increase # each set, heavier than last week)
Odd min perform
1 Press, 1 Push Press, 1 Push Jerk
Even min perform
6-10 strict pull-ups (weighted if needed)
*mod with ring rows
-then-
21-15-9
Burpees
KBS

rest 5 minutes & repeat
*These should both be all out efforts, try to get the same time for both


- Cash Out -
400m recovery walk
2min thoracic spine opener on foam roller using BB as anchor

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Monday – 10/20/14 – Workout of the Day

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Article:

- Workout of the Day -
12min EMOM
(increase # each set, heavier than last week)
Odd min perform
2 Bench Press
*mod with close grip BP or plate push-ups
Even min perform
2 Front Squats (from floor)
-then-
15 min to complete
10-8-6-4-2
Clean & Jerks S:(heavier)
in between rounds of C&J’s perform 1 round of Cindy
S: (1 rd of Mary btwn C&J)

- Cash Out -
400m recovery walk
2min upright center splits work
*mod with 2 min lateral lunge each leg

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Sunday – 10/19/14 – 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 (Gold members and above)

Maximus Specialty Classes

Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz  

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Saturday – 10/18/14 – 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 3***1 Person Working at a Time
Bar cannot touch ground once the squats and S2O have started
(i.e. once you start 75 back squats the bar cannot touch ground until the 75 are complete)
If the bar touches the ground everyone does 5 burpees***

75 Back Squats
45 Pull-Ups
30 S2O
75 Front Squats
45 Pull-Ups
30 S2O
75 OH Plate Lunges (each leg)
S: (OHS)
45 Pull-Ups
30 S2O

30min time cap


Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz 
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Friday – 10/17/14 – Workout of the Day

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Article:

- Workout of the Day -
10 min EMOM
(increase # each set, heavier than last week)
odd min perform
4 Power Cleans (S: Power Snatches)
even min perform
6 Around the Worlds (3 each way)
-then-
5 rounds for time:
5 PC 115/85
7 FS 115/85
12 toes to bar

12 min time cap

then
2 min ME front squats
-set ends when you drop the bar


- Cash Out -
400m recovery walk
2min each leg single leg stretch
* one leg up on box and put both hands on toes

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Thursday – 10/16/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
(increase # each set, heavier than last week)
odd min perform
4 Back Squats
even min perform
6-10 strict HSPU
*mod with pike push-ups
-then-
30 – 20 -10 for time of:

Kb swings (S- American swing)
wall balls (S-heavier)

rest 2 min

then

5 rounds:
200 m sprint
rest :30


- Cash Out -
400m recovery walk
2min each leg banded hip distraction

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Wednesday – 10/15/14 – Workout of the Day

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Article:

- Workout of the Day -
10 min EMOM
(increase # each set, heavier than last week)
odd min perform
2 Deadlifts (2s pause @ knee), 2 Deadlifts
even min perform
30s plank
*add plate on back to scale up
-then-
“Death by DL/ burpee over bar”

Min 1- 1 DL, 1 burpee over bar
Min 2- 2 DL, 2 burpee over bar
-continue as long as all reps get completed within min.
10 min max
-if you fail before round 10, rest 1 min then start back at 1/1

@ 11 min
rest 1 min
then
2 min max double unders


- Cash Out -
400m recovery walk
2min each side foam roll piriformis

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Tuesday – 10/14/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
(increase # each set, heavier than last week)
Odd min perform
2 Press, 2 Push Press, 2 Push Jerk
Even min perform
6-10 strict pull-ups (weighted if needed)
*mod with ring rows
-then-
 3 min to comlete:
400 m run/row
ME HPC (S-HPSn)
rest 1 min
3 min to complete:
400 m run/row
ME pushups (S-HSPU)
rest 1 min
3 min to complete:
400 m run/row
ME Thrusters
rest 1 min
3 min to complete:
400 m run/row
ME pullups (S-MU’S)

-Score is total reps


- Cash Out -
400m recovery walk
2min lax ball pecs and delts

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Monday – 10/13/14 – Workout of the Day

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Article:

- Workout of the Day -
10min EMOM
(increase # each set, heavier than last week)
Odd min perform
4 Bench Press
*mod with close grip BP or plate push-ups
Even min perform
4 Front Squats (from floor)
-then-
10 rds S: (15 rds)
15min time cap
8 push-ups
6 T2B
4 Power Clean & Jerks (95/65) S: (135/95)
2 BB Lunges S: Front Rack Lunges

- Cash Out -
400m recovery walk
2min foam roll quads

- Academy 3.0 -

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

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

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Sunday – 10/12/14 – 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  

Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Saturday – 10/11/14 – Workout of the Day

Join us today for our Maximus Tailgate in the Purple Lot!! Meat and Water provided BYOB and Snacks!!
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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 -
Tm’s of 2:

50 Cal row buy-in (as a team)
-then-
P1 works, P2 holds plank S-do burpees, switch as needed
50 Wallball
50 S2O
50 Box Step-ups
50 Front squats S-Squat Cleans
50 Pullups
50 Pushups S-Hand release

The reps are completed as a team,


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


Oct. 11 Maximus Tailgate – TODAY!!!
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Friday – 10/10/14 – Workout of the Day

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Article:

- Workout of the Day -
8 min EMOM (increase # each set)
odd min perform
6 Power Cleans (S: Power Snatches)
even min perform
6 Around the Worlds (3 each way)
-then-
400m Row
21 Press
21 Overhead Plate Lunge S: (OHS)

400m Run
15 Push Press
15 Front Squat

400m Row
9 Push Jerks
9 Back Squat


- Cash Out -
400m recovery walk
2min straight leg stretch
*use anchor or put plate on back

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

Oct. 11 Maximus Tailgate
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Thursday – 10/9/14 – Workout of the Day

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Article:

- Workout of the Day -
8min EMOM (increase # each set)
odd min perform
6 Back Squats
even min perform
6-10 strict HSPU
*mod with pike push-ups
-then-
5rds for time:
250m Row
5 C&J
5 Pull-ups S: (C2B)
10 plate G2O S: (5 each arm KB Snatches)
50 Du’s

- Cash Out -
400m recovery walk
2min each leg couch stretch

- Academy 3.0 -

Class# 8/16
Push Press
-review press
-technique
-add weight if necessary
-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 appropraitely
-cash out/discussion-
WOD Sportsmanship
-supporting classmates until completion
-team clean up

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

Oct. 11 Maximus Tailgate
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Wednesday – 10/8/14 – Workout of the Day

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Article:

- Workout of the Day -
8 min EMOM (increase # each set)
odd min perform
3 Deadlifts (2s pause @ knee), 3 Deadlifts
even min perform
30s plank
*add plate on back to scale up
-then-
3 rounds:
10 Front Squats
10 Ab-mat situps
Rest :30 sec

3 rounds:
10 S2O
10 K2E
Rest :30 sec

3 rounds:
10 Thrusters
10 T2B


- Cash Out -
400m recovery walk
2 min pigeon stretch each leg
*mod with standing pigeon/leg on box

- Academy 3.0 -

Class# 7/16
 Hang Power Clean
-technique
-sets of 1-3
-add weight if necessary
-then-
AMRAP in 15 Min:
3 Hang Power Cleans
10 Lunges (5 per leg)
400m Run
-cash out-
Calf stretch
2 min per foot

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

Oct. 11 Maximus Tailgate
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

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

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Article:

- Workout of the Day -
8min EMOM (increase # each set)
Odd min perform
3 Press, 3 Push Press, 3 Push Jerk
Even min perform
6-10 strict pull-ups (weighted if needed)
*mod with ring rows
-then-
20min AMRAP
10 Deadlifts
10 Wallballs
10 Dips S (Ring Dips)
200m run

- Cash Out -
400m recovery walk
2min shoulder band distraction

- Academy 3.0 -

Class# 6/16
Front Squat
-technique
Dips
3x 8-10
-use of bands to modify
-then-
EMOM for 10 min:
5 Front squats
5 Burpees

-cash out-
couch stretch
2 min per leg

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

Oct. 11 Maximus Tailgate
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD

Monday – 10/6/14 – Workout of the Day

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Article:

- Workout of the Day -
8min EMOM (increase # each set)
Odd min perform
6 Bench Press
*mod with close grip BP or plate push-ups
Even min perform
6 Front Squats (from floor)
-then-
10-9-8-7-6-5-4-3-2-1
HSPU
Goblet Squats
KBS
20min time cap

- Cash Out -
400m recovery walk
2min pancake splits
*hold on to an anchor or put plate on back

- Academy 3.0 -

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

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

Oct. 11 Maximus Tailgate
Oct. 25 Maximus Day at Keeneland
Oct. 30 Halloween WOD