Thursday 9/3/15- workout of the day

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- Workout of the Day -
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-
3 Rounds of Lynne:
ME Body weight bench press (if not possible, drop weight)
ME pull ups
-then-
3 Rounds of:
ME Front squat from floor around 70% of bodyweight (adv: bodyweight or more)
ME HSPU ME DU This is for reps, not time.
Try to complete one round every three minutes.
This will give you a good amount of recovery in between sets. Think interval work.


- Academy 4.0

-

Class#3 /12
Push-Up Dip Bench Press 5×5
-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
Race Course Prep
Power Output Saturday

Wednesday 9/2/15- workout of the day

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- Workout of the Day -
12min to practice rope climbs *between rope climb attempts perform 5 seated box jumps (30/24) (for those uncomfortable jumping onto a box do seated high jumps) and 5 strict T2B
-then-
15 Rounds 2 Thrusters (135/95) (S: 155/105) 
4 Burpees
8 KB swings (Try to go heavier than your usual KB weight)


- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output Saturday

9/1/15- workout of the day

11953085_10207470963351151_4911969049026625027_n
- Workout of the Day -
E2MO2M for 20min
1 Clean & Jerk
*Add weight each round and try to establish a new 1RM
-then-
“Annie gets some shoulders”
50-40-30-20-10
Double unders
Push press (45/35)


- Academy 4.0

-

Class#2 /12
Skill:
KBS
Deadlift
-then-
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
Race Course Prep
Power Output Saturday

Monday 8/31/15- workout of the day

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The “Nerd Herd” grows during the Summer Sweat Challenge!
- Workout of the Day -
E2MO2M for 12 minutes
A) 8 (each leg) BB Box step ups
(20″ box, over 6’2″ use 24″, under 5’4″ use smaller box)
B) 8 bent over plate rows w/1s pause at chest (45/25)
*use same weight across for working sets, take 2 warm-up sets to figure out what weight to use
*bar can be taken from ground or rack
*perform A then go directly to B and perform
-then-
9 min AMRAP
 ascending Ladder:
3,6,9,….
Hand Release Push up (S: HSPU)
PC 135/95


- Academy 4.0

-

Class# 1/12
Skill:
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
Race Course Prep
Power Output Saturday

Saturday 8/29/15- Tag team saturday

image
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 -

“Til Death Do Us Part”
Teams of 2 – guy/girl is recommended
1 person working at a time
30min AMRAP
8 each person, each leg (alternating) Partner Facing Lunges (S: hold a med ball (ring) out while lunging)
(it all starts down on one knee)
29 each “Wedding” Bell Swings (53/35)
15 each Power Cleans (135/95) (S: 155/105)
(We all know how much Burlile loves cleaning)
400 m partner run
(hold a resistance band while running)






Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output

Friday 8/28/15- workout of the day

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- Workout of the Day -
 7min EMOM
7 Wallballs (emphasis is choosing a # to hit the 10′ marker)
rest 2 min
Max Back Squats at 80%1RM
-then-
Max Abmat situps in 1 minute

Then…
LIFE:
15 min AMRAP
15 Push press (95/65)
10 step ups (24/18)
5 dips

SPORT:
15 push presss (135/95)
10 Box Jumps (24/18)
5 Ring dips



- Maximus Specialty Classes -
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output Saturday

Thursday 8/27/15- workout of the day

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- Workout of the Day -
2rds
E2MO2M
3 Push press
2rds
E2MO2M
2 push press
2rds E3MO3M
1 push press
*add weight each round
*reset bar between each rep
*2 attempts at a 1RM
-then-
4 Rounds for Time:
15 Squat Cleans (S:135/95 L:95/65)
15 KTE
15 Abmat situps
400m run

- Cash Out -

- Academy 4.0

-

Class#12 /12
SKill:
Snatch & modification
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
Race Course Prep
Power Output Saturday

Wednesday 8/25/15- workout of the day

FullSizeRender (8)
Workout of The day

12min EMOM
odd minutes: 1 HH Power Clean + 1 Hang Power Clean + 1 Below Knee Squat Clean + 1 jerk 70% 1RM
even minutes: 3-5 strict pull-ups (5s hold at top on last one)
(S: add # to pull-ups)

-then-\

Super Ladder
400 run
400m row
10 pull-ups
20 KB Snatches (20 ea. arm)
30 push-ups
30 box jumps (18/24)
30 Kettlebell swings (53/35)
20 KB Snatches (20 ea. arm)
10 pull-ups
400m row
400m run


- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output Saturday

Tuesday 8/25/15- Workout of the day

Workout of the Day -
7min EMOM
7 strict press (light and fast ~50-60%)
rest 2 min
Max Reps Push Jerk at 100% 1RM strict press
-then-
Rounds
5 Thrusters (S: 115/75 L:95/65)
5 Pullups

4 Rounds
7 (S:Box Jumps, L:stepup)
7 Toes to Bar

3 Rounds
10 Push Press (S: 115/75 L:95/65)
10 Goblet Squats (53/35)

2 Rounds
15 KB Swings (53/35)
15 Burpees

1 Round
25 Snatches (S: 115/75 L:95/65)

- Cash Out -

- Academy 4.0

-

Class# 11/12
Skill:
Clean & modification
-then-
WOD:
4rds
3min on 1min rest
3 Power Clean + Front Squat (or Clean if able)
6 Push Ups
9 KBS

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output Saturday

Monday 8/24/15– workout of the day

not-in-my-house
- Workout of the Day -
2rds
E2MO2M
3 Snatch Grip Deadlifts
2rds
E2MO2M
2 Snatch Grip Deadlifts
2rds E3MO3M
1 Snatch Grip Deadlift
*add weight each round
*reset bar between each rep
*2 attempts at a 1RM
-then-
20min to complete:
30 Burpees
8 hang cleans (L:95/65, S: 135/95)
30 Step ups total (S:box jumps)
8 hang cleans
30 KB swings (53/35)
8 hang cleans
400m run
100 du’s (400 singles)
4 hang clean and jerk
15 KB swings
4 hang clean and jerk
15 Step ups (S:Box jumps)
4 hang clean and jerk
15 burpees
200m run
50 du’s (200 singles)

- Cash Out -

- Academy 4.0

-

Class# 10/12
skill:
OHS & modificaitons
-then-
WOD:
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
Race Course Prep
Power Output Saturday

Saturday- 8/22/15- workout of the day

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

GIRLS GIRLS GIRLS
(Partners split work, each partner does half of the reps, use same barbell for all workouts)

Team Jackie
1000m Row (each partner must row 500m)
50 Thrusters (45/35)
30 Pullups

Team Elizabeth
21-15-9
Power Cleans (135/95, or DBs)
Ring Dips (or Push ups)

Team Annie
50-40-30-20-10
DUs (or Singles)
Abmat Sit ups

Team Karen
150 Wallballs (20/14)







Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output

 

Friday 8/21/15- workout of the day

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- Workout of the Day -
7min EMOM
7 T2B (emphasis is on kipping swing when modifying)
rest 2 min
Max Deadlifts at 80% 1RM
(reset each time)
(stop when form breaks down)
-then-
800m Row
70 Lunges (total)
60 KBS
50 Wall balls (20/14)
40 KB Snatches (total)
30 Abmat Sit ups
20 Dips
10 Strict Pullups (S: 5 MU)

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
Race Course Prep
Power Output Saturday

Thursday 8/20/15- workout of the day

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- Workout of the Day -
2rds
E2MO2M
3 Close Grip Bench Press
2rds
E2MO2M
2 Close Grip Bench Press
2rds
E3MO3M
1 Close Grip Bench Press
*add weight each round
*2 attempts at a 1RM
-then-
10-9-8-7-6-5-4-3-2-1 Power Cleans (155/105, S: 185/125)
1-2-3-4-5-6-7-8-9-10 HSPU (S: Strict)


- Academy 4.0

-

Class#6 /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
Race Course Prep
Power Output Saturday

Wednesday- 8/19/15- workout of the day

11892188_10153463675887357_3737980183573425525_n
- Workout of the Day -
12min EMOM
odd minutes: 1 HH Power Snatch + 1 Hang Power Snatch + 1 Below Knee Power Snatch 80% 1RM
(S: full Snatch)
even minutes: 10s handstand hold
(S: work on kicking away from wall and freestanding)
-then–
200m Run
50 Push Press (95/65)
50 Tater Tots (53/35)
50 Tuck Crunches (S: GHDSU)
50 GHD Hip extensions
200m Run

12 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
Race Course Prep
Power Output Saturday

Tuesday 8/18/15-workout of the day

IMG_2385
- Workout of the Day -
7min EMOM
7 push-ups
rest 2 min
Max reps Bench Press 70% 1RM
(Partner up and trade off spotting on bench)
-then-
6 Rounds
3 Deadlifts (75% of 1RM)
10 Pullups
30 Double Unders (S: 10 Triple Unders)
10 T2B
Rest 1 minute between rounds


- Academy 4.0

-

Class#5 /12
Skill:
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
Race Course Prep
Power Output Saturday

Monday 8/17/15- workout of the day

11889557_734686904984_1229528603161433941_n
- Workout of the Day -
2rds
E2MO2M
3 Front Squats
2rds
E2MO2M
2 Front Squats
2rds
E3MO3M
1 Front Squat
*add weight each round
*2 attempts at a 1RM
-then-
21-15-9
FRONT SQUATS
BURPEES
-2MIN RES-
EMOM 1 power clean
(work to 1rm w/15min time cap)

- Cash Out -

- Academy 4.0

-

Class# 4/12
Skill:
Thruster & modifications
-then-
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
Race Course Prep
Power Output Saturday

 

Saturday 8/15/15- workout of the day

11717389_10153365464924462_6843858821500301562_o
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 -
“Cookies n’ Cream”
Teams of 2
AMRAP 20:
60 Calorie Row
60 Kettlebell Swings (53/35)
50 Calorie Row
50 Box Jumps (24/20)
40 Calorie Row,
40 goblet squats
30 Calorie Row,
30 Strict pull ups
20 Calorie Row,
400 Meter team Run

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
Race Course Prep
Power Output


 
Summer Sweat Challenge jump off party- Aug 15th, 6pm-8pm @ E. Vine (Don’t forget to skip eating or drinking for 2 hour prior for body comp accuracy!)