Friday – 8/1/14 – Workout of the Day

Congratulations to our August Member of the Month
Taylor Daniels!!!!

Full Name & Nickname:

Taylor Johnson. I’ve never had a nickname! I mean, Taylor is pretty hard to do that with, I guess. Or, all of my friends and family are slackers.

CFbirthday: 4 Jan 2014

Best Maximus moment/story:

Two, actually: The day I first achieved a handstand. I was terrified of the wall, or falling on someone, or falling on my head, or, well, falling. Jen and Erica were in the class, at this point I forget who was coaching and who was WODding, but they both came over and team coached me. Erica stood next to me and Jen behind (now I was terrified of kicking not one, but two coaches in the face…), I got so frustrated with not making it up to the wall that I kicked off harder than I intended, my eyes closed, next thing you know I’m up against the wall and my coaches are cheering me. Crazy good feeling. The second is just a victory story. I’m fairly sure it’s a common one at that. A story from the past about the return of an old nemesis: The rope climb. This move has mocked me since Middle School. I was both unable to lift and support my body weight, and I was terrified of heights. The day I made it to the top of that rope was the day I actually believed my body was changing from CrossFit.

4 Favorite CF exercises: Burpees; Push Jerk; KB Swing; Back Squat

7 things you may not know about me:

  1. It took me three years to start CrossFit! Dennis was a regular of mine at Starbucks, and every night he was on duty he’d come in for a drink (and great company, of course). Every night he’d show me videos or tell me stories, and my response was the same: I’m not ‘fit enough’ for CrossFit. I finally reached a point where I was ready to try it out (Confession: Groupon…). Yeah, well, the rest is history I guess.
  2. I’m a Drug and Alcohol counselor. I got my Master’s in Rehabilitation Counseling in Dec 2013, and have been working for the Fayette Drug Court for about a year now. Essentially every one of my clients is a felon, and they continue to teach me about the world through each of their recovery processes. Everyday is something new, and its impossible to be bored. I’m not made for the 9-5 M-F rut, and this is the best opportunity I’ve ever been given.
  3. I have two of the most adorable boxers you’ll ever meet. Harper (faun) and Fitzgerald (Fitz – brindle) are rescues from the Kentuckiana Boxer Rescue. I’ve had them both for about a month now and have loved about 98% of it (there was that realization of housebreaking a former farm dog…). I was going to wait longer to rescue, because I still felt I wasn’t ready for animals (time, money, resources, blah…) BUT THEN Chelsea & Dave went on vacation… THANKS GUYS! I watched their beautiful pups, and it was over. I no longer criticize new parents, because everything my dogs do is hilarious and adorable, and I think everyone needs to see it, so I upload it to social media. My Instagram might as well be theirs at this point. These two high-energy furbabies are in the top three of best decisions I’ve ever made. Who rescued whom?
  4. Family means everything to me. My parents will push me to do anything, and support me in everything. My cousins are as close as siblings, and my nieces are pretty much the cutest kids around.
  5. You may or may not know this: I typically do two-a-days 6 days a week. Thanks to Angie (shout out to July’s Member of the Month!), I’m hooked on 5pm WOD and 6pm Bootcamp. Mondays are literally insane. Nasty, WOD, Bootcamp, and I leave feelings delightfully like Jell-O. Sunday we have started using open Gym to make up Saturday’s Team WOD and finish strong with Yoga. Maximus is so engrained in my daily grind, that I don’t know what I was doing with my time before (sitting in front of the TV with a bag of potato chips…) [Shameless Plug: incredibly excited about the Zone. Err’body should get a HR monitor; the utility is incredible. I wear it on my dog runs, during the WODs, and I get a complete analysis emailed to me daily. Pretty sweet for recording progress.]
  6. I have a pretty sweet affinity for gangsta rap. The more intense the WOD, the higher the probability I’m going to need obscene lyrics, crude sexual innuendo, and a sick beat to get me through it. I’m pretty much the whitest white boys get, and I break down barriers whenever I can. In this case, it’s my music choice. Also, it’s really hard to make me feel old – I’m 25 – but the day I found out Fresh Prince was older than Alex, I wanted to curl into a ball and weep. Thanks for that, by the way.
  7. I have a goal. Not many people know it because I’m afraid of accountability – ha! I want to compete in a Team Competition someday. Obviously not like next week, but, the thing about CrossFit, is that it’s addictive, life consuming, and I love every minute of it. I have some really weird friends that love to just hate on it, but really, they don’t know the first thing about it. I have some significant progress to make before I’m ready, but, looking back where I started just seven months ago, I believe it’s an obtainable goal.

- Workout of the Day -
Sn DL (not Oly style) 8×2
same # across, heavier than last week/cycle
DB/KB Bench 7×4
-then-
EMOM for 12 min.:
1 Deadlift (heavy and perfect)
3 HSPU
5 Russian KBS (53/35, Sport: Heavier, not American)

- Cash Out -
Week 6 of our Rope Climb Progression.  A video can be found in our FB Group Page Maximus Members
3x
legless rope climbs

- Boot Camp -
40 KB Swings in less than 1 minute

Then…
6 Rounds
20 Squat Thrust on med ball
15 wall balls
10 step ups (ea leg)
5 medball twists (1-1)
1 deadhang pull up attempt
40 KB Swings in less than 1 minute


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

August 3 Maximus Trip to Kings Island
August 9 Get Air Lex Outing
August 16 Maximus Weightlifting Competition

Thursday – 7/31/14 – Workout of the Day

14593057628_94de998a0b_z
Article:

- Workout of the Day -
A) Front Squat 8×2
same # across, heavier than last week/cycle
B) strict KB/DB Press 7×4
*your choice between one arm or two arms at a time
-then-
“Backie”
1000m Row
50 BB Back Squats (Life: 45/35, Sport: 75/55)
30 Pull-ups

- Cash Out -
Week 6 of our Rope Climb Progression.  A video can be found in our FB Group Page Maximus Members
5x
leg-assisted rope climbs

- Academy 3.09 -

Class# 4/16
Review Life vs. Sport
Press
Technique
work up to a “heavy” set of 5
Use proper judgement
-then-
2 rounds:
amrap in 6 min
5 press
7 Step-ups (S: box jumps)
9 Abmat situps
rest 1 min
-cash out-
band pull-aparts
3 x 15
micro mini bands
(orange)

- Boot Camp -
10-1 and 1-10 Ladder
Pushups and air squats (ex. 10 PU, 1 Squat, 9 PU, 2 Squats)
Then
200m run
21 KTE
21 Front Squats
21 Push Press
21 KB Swings
21 DU
200m run
15 KTE
15 Front Squats
15 Push Jerk
15 KB Swings
15 DU
200m run
9 KTE
9 Front Squats
9 Push Jerk
9 KB Swings
9 DU
200m run

Cash-out
50 Abmat sit-ups
50 Sprinter sit-ups (1-2)


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

August 3 Maximus Trip to Kings Island
August 9 Get Air Lex Outing
August 16 Maximus Weightlifting Competition

Wednesday – 7/30/14 – Workout of the Day

14799563763_b7557bb6f0_z
Article:

- Workout of the Day -
12min EMOM
even min 12 cal row
odd min 6-8 T2B
-then-
“The Utah Hotel”

1 Mile Run
-then-

Life:
20 Rounds:
2 Pushups
2 Pendlay Rows
1 Cluster (Squat Clean into Thruster)
Sport:
30 Manmakers w DBs
-then-
800m Run

- Cash Out -
Week 6 of our Rope Climb Progression.  A video can be found in our FB Group Page Maximus Members
5x
Put it all together and get your rope climbs!

- Academy 3.09 -

Class# 3/16
Goblet Squat
Lunge
Plank hold
Hollow Rocks
Supermans
-then-
15 rounds of Tabata:
Goblet squat
lunge
plank hold
-cash out-
Prowler push x5
couch stretch

- Boot Camp -
DIANE does Boot Camp
21-15-9
DL (heavy)
PU

Rest 3 Min
EMOTM for 10 min
15 DU and 5 wall balls
Rest 2 Min
EMOTM for 10 min
10 Abmat situps and 4 Burpees
Rest 2 min
EMOTM for 10 min
5 Box jumps and 3 Mtn climbers (1-1)


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

August 3 Maximus Trip to Kings Island
August 9 Get Air Lex Outing
August 16 Maximus Weightlifting Competition

Tuesday – 7/29/14 – Workout of the Day

14702470016_4c170351b1_z
Article:

- Workout of the Day -
A) Push Press 8×2
same # across, heavier than last week/cycle
B) DB/KB one arm row 7×4
-then-
“Cinco”

5 Min. AMRAP:
5 Push Jerks
5 Burpees
-then-
5 Min. to find 1 RM Power Clean
(preset bumper plates before WOD begins)
-then-
5 Min. AMRAP:
5 Front Squats
5 Burpees


- Cash Out -
Week 6 of our Rope Climb Progression.  A video can be found in our FB Group Page Maximus Members
3x
Try out your Legless Rope Climbs

- Academy 3.09 -

Class# 2/16
Deadlift
KB Swing
-then-
AMRAP in 12 min:
5 DL
7 Push-ups
9 KB swings
200 m run

- Boot Camp -
21 Thruster
21 Burpees
400m Row/Run
15 Thruster
15 Burpees
15 Press
400m Row/Run
9 Thruster
9 Burpees
9 Press
9 Man Makers
400m Row/Run
THEN
9 Abmat situps
9 Air Squats
9 Mtn climbers
9 Pushups
200m Row/Run
15 Abmat situps
15 Air Squats
15 Mtn climbers
200m Row/Run
21 Abmat situps
21 Air Squats
200m Row/Run

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

August 3 Maximus Trip to Kings Island
August 9 Get Air Lex Outing
August 16 Maximus Weightlifting Competition

Monday – 7/28/14 – Workout of the Day

Congratulations to Team CrossFit Maximus! We are so proud of them!
Article:

- Workout of the Day -
DT Complex
5 rounds Every 2 min
heavier than last week
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*weight should allow you to stay smooth, fast, and UB
-then-
8 Rounds:
5 Pullups
5 Pushups
-then-
4 Rounds:
10 Abmat Situps (Sport: T2B)
10 GHD Back Extensions
-then-
2 Rounds:
20 Jumping Squats (Sport: With BB)
20 Double Unders (Sport: 10 Triple Unders)

- Cash Out -
Week 6 of our Rope Climb Progression.  A video can be found in our FB Group Page Maximus Members
5x
Put it all together and get your leg-assisted rope climbs!

- Academy 3.09 -

Class# 1/16
Row
Air Squat
Sit-Up
Push-Up
Pull-Up
-then-
2 rounds of:
7min AMRAP
rest 2 min btwn rounds
“Cindy”
5 pull-ups
10 push ups
15 air squats

- Boot Camp -
50 DU
Run 800m

Row 400m
8 Push Press
16 AbMat Sit-ups
24 Burpees
16 AbMat Sit-ups
Run 400m
25 DU
8 Push Press
Row 400m
25 DU
16 AbMat Sit-ups
24 Burpees
16 AbMat Sit-ups
8 Push Press
Row 400m

Run 800m
50DU

Cash-out
Tabata Press
Tabata Windshield Wipers


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

August 3 Maximus Trip to Kings Island
August 9 Get Air Lex Outing
August 16 Maximus Weightlifting Competition

Sunday – 7/27/14 – Workout of the Day

14745881161_4f426f4b4c_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

August 3 Maximus King’s Island Trip
August 9 Get Air Outing
August 16 Maximus Weightlifting Meet

Saturday – 7/26/14 – 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 2
25 min time cap
one person working at a time
10 rounds for time:
30 double unders
20 pullups
10 thrusters
20 burpees
30 abmat situps

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

Friday – 7/25/14 – Workout of the Day

Article:

- Workout of the Day -
Sn DL (not Oly style) 6×4
same # across, heavier than last week/cycle
DB/KB Bench 5×6
-then-
21
Thrusters
Burpees
400m Run
15
Thrusters
Burpees
Press
400m Run
9
Thrusters
Burpees
Press
Man Makers
400m Run

- 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

- Boot Camp -
3 Rounds
10 Deadlifts
10 Front Squats
10 Press/Push Press
10 Back Squats
10 Crab Abs
Run 200m2 Rounds
15 Sumo DL
15 Thrusters
15 Lunges (1-1)
15 Abmat situps
Run 400m

1 Round
50 Sprinter Situps
Run 800m


- 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

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

14740296423_f9eeb5d4d1_z
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!!!
14027761610_eaf1b69f42_b
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

14458584420_6606ec934a_z
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

14681279921_9616ec147b_z
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

14643277414_60334aebb3_z
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

14458759839_2e442a793d_z
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

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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

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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

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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 Skills Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

July 25-27 CrossFit Games