Tuesday 4/3/2016- WOD

13138767_10153525880111127_8117962477233574877_n
- Workout of the Day -
15-20min GHD skill development
Hip and Back extension
N: learn the different between the two. Start with superman holds or hip ext. ONLY
L: Practicing Hip Ext., body awareness
S: Hip & Back Ext. – Slow down the movement!
-then-
4 round for time
10 Strict hang clean (upright row with a turnover) and strict press
20 ab mat sit ups
30 Double unders

- Academy 4.0

-

Class# /12
Skills:
KBS
Deadlift
-then-
WOD:
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 5/2/2016- WOD

13092066_10209711117122821_7803378489940480618_n
- Workout of the Day -
Maximal Strength
4rds
E2MO2M (heavier than last week)
3 Deadlifts
(increase # each set, focus is on lifting heavy)
Rest 1 min
Speed Strength
7rds
EMOM
1 Clean Pull
(same # as 2nd-3rd set of E2MO2M, focus is on speed of deadlift)
-then-
10 min AMRAP
10 front squats L: 135/95 S: 185/125 N:95/65
5 box jumps
150m Row

- Academy 4.0

-

Class# /12
Skills:
Air squat
Goblet squat
Wall ball
-then-
WOD:
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 4/30/2016- WOD

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 -
800m Run with 20# med ball
100 KB Swings
200 DU
100 Partner sit ups
800m Run with 20# med ball 1 partner always has the med ball while the other is working

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

 

Friday 2/29/2016- WOD

13087663_10153532708741186_4111258138684340535_n

- Workout of the Day -
GHD sit-up skill and progressions
N: spinal stretch and sit-ups to parallel
L: Full range GHD SU
S: Med ball GHD SU
-then-
15 Min AMRAP
10 ALT KB/DB Snatches (53/35)
10 pistols
10 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

Thursday 2/28/2016- WOD

image
- Workout of the Day -
Bodyweight Pull Strength
E2MO2M for 6 rds
Novice: 5 negatives or 1-5 strict pull ups
Life: 6-10 strict pull ups
Life 2: work up to a weighted 1RM strict pull ups
Sport: 6-10 strict pull ups
-then-
800m row buy-in
7 Rounds
10 Deadlifts 185/135
5 Burpee Pull Ups
800m row buy-out

- Academy 4.0

-

Class# /12
Skills:
Kipping
Muscle up progressions
-then-
WOD:
“helen”
3 rounds
400m run
21 kbs
12 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 4/27/2016- WOD

image
- Workout of the Day -
Squat Clean & Jerk
Every 90s for 8 rds
Life: 1 Squat Clean & Jerk @ 85+%
Novice: Can do 2-3 reps instead of a heavy single. If needed break up into Power Clean and Front Squat
-then-
6 Rounds

(25min time cap)
400m Run
5 Power Cleans 135/95 (S: 185/135)
15 Wall Balls


 

 
- 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 4/26/2016- WOD

13095898_10153512637791127_8344001561655217076_n
- Workout of the Day -
Maximal Strength*
4rds E2MO2M (heavier than last week)
3 Strict Press
(*incease # each set, focus is on lifting heavy)
Rest 1 min
Speed Strength*
7rds EMOM
1 Push Press
(*Same # as last set in E2MO2M, focus is on speed of press)”
-then-
5 Rounds
10 Handstand Push ups
15 sit ups/ sport: GHD sit ups
15 Box Jumps

- Academy 4.0

-

Class# DW2/12
WOD:
“10min CIndy”
10min amrap:
5 pull ups
10 push ups
15 air squats

 
- 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 4/25/2016- WOD

12107176_1036965139673706_8860804115328675675_n
- Workout of the Day -
Maximal Strength*
4rds E2MO2M
3 Back Squats (increase # each set, focus is on lifting heavy)
Rest 1 min
Speed Strength*
7rds EMOM
1 Back Squat
(*use same # as last set of E2MO2M, focus is on speed of the squat on the way up)
-then-
Run “Cindy” Run
AMRAP 20min
5 pull-ups
10 push-ups
15 air squats
100m run

- Academy 4.0

-

Class# /12
Skills:
Handstands
Double under
-then-
WOD:
“Annie”
50-40-30-20-10
Double unders
abmat sit 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

 

Saturday 4/23/2014- WOD

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
complete for time: Run 800 meters (Relay style with each person running 400m)
40 Hang power cleans, 135/95) (bar can’t touch ground)
100 Ab mat sit ups (partner holds hollow rock, 1 ab mat per team)
40 Shoulder to overhead, 135/95 (bar can’t touch ground)
Row 80 calories (partner holds a handstand or bar OH)

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

Friday 4/22/2016- WOD

12671912_10153517826842157_5279610253548305512_o
- Workout of the Day -
HSPU skill work
N: negatives and pike push-ups
L: introduce kipping and full ROM strict
S: deficit strict and kipping
-then-
7min amrap:
Ascending ladder
2-4-6-8…
Kb/db snatch (53/35)
Hspu (S: strict)

 
- 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 4/21/2016- WOD

12593715_10153439815667157_2050756224058457926_o
- Workout of the Day -
Bodyweight Push Strength
E2MO2M for 6 rds
Novice: 5 negatives or 1-5 strict dips
Life: 6-10 strict Dips
Life 2: work up to a weighted 2RM strict dip
Sport: 6-10 strict ring Dips
-then-
1min max cal row
1min rest then,
21-15-9
Hang squat snatch (95/65)
Toes to bar

- Academy 4.0

-

Class# /12
Skills:
Snatch
-then-
WOD:
“baseline”
500m row
40 air squats
30 abmat 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 4/20/2016- WOD

the-dude-abides-47
- Workout of the Day -
Power Snatch
Every 90s for 8rds
Life: 1 Hang PSn + 1 Power Sn @ 75%
Sport: Sub in Squat Snatch @ 75%
-then-
“The dude abides”
2 round:
800m Run
50 wall balls 
25 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

 

Tuesday 4/19/2016- WOD

12795186_10153453953447157_9056435078157200839_o
- Workout of the Day -
15-20min Pistol skill work
N: single leg squat on box
L: banded pistols, counter balance
S: controlled descent/weighted work
-then-
“Rahoi”
12min Amrap:
12 box jumps (24/20)
6 Thrusters (95/65)
6 bar facing burpees

- Academy 4.0

-

Class# /12
Skills:
Rope Climbs
SDLHP
-then-
WOD:
4rds
3min on 1min rest
3 SDLHP
6 Push Ups
1 Rope Climb (mod: lay to stand)

 
- 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 4/18/2016- WOD

13012676_10154011906149462_7997128128458275939_n
- Workout of the Day -
Maximal Strength
4rds E2MO2M
(heavier than last week)
4 Deadlifts
(increase # each set, focus is on lifting heavy)
Rest 1 min
Speed Strength
7rds EMOM
2 Deadlifts
(same # as 1st set of E2MO2M, focus is on speed of deadlift)
-then-
“DT”
5 rounds
12 Deadlift (155/105)
9 Hang power clean
6 Push jerk
*15min cap*

- Academy 4.0

-

Class# /12
Skills:
OHS & Modifications
-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 4/16/2016- WOD

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 -
“Easy now fuzzy man peach”
*holding a medball the entire time *one partner working at a time
*Split Reps
Teams of 2:
For time: 400m Run
60 pushups on med ball
60 Box step ups
400m Run
60 Wall Balls
60 Med Ball sit ups
800m Run

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

 

Thursday 3/13/2016- WOD

- Workout of the Day -
Bodyweight Pull Strength
E2MO2M for 6 rds
Novice:7 ring pull-ups or 5 negatives + 2 ring pull-ups
Life level 1: 2-4 strict pull-ups
Life level 2: work up to a weighted 2RM strict pull-up
Sport: 1 legless rope climb + 2 strict muscle ups
-then-
The Downstairs Mixup
21-15-12-9
KBS 53/35
Box Jumps 24/20

- 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
Race Course Prep
Power Output Saturday

 

3/13/2014- WOD

12828511_10153453953342157_2930272159788359587_o
- Workout of the Day -
Squat Clean & Jerk Every
90s for 8 rds
Life: 1 Hang Clean + Clean + Jerk @ 75%
Novice: Can do 2-3 reps instead of a heavy single. If needed break up into Power Clean and Front Squat
-then-
Ever Drink Baileys from a Shoe?
4 Rounds:
400m Run
10 Deadlift S:225/155 L:185/135
15 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

 

Tuesday 4/12/2016- WOD

12791021_10154037299006694_787917746669168003_n
- Workout of the Day -
Maximal Strength*
4rds E2MO2M (heavier than last week)
4 Strict Press
(*incease # each set, focus is on lifting Heavy)
Rest 1 min
Speed Strength*
7rds EMOM
2 Push Press
(*Same # as last set in E2MO2M, focus is on speed of the Press)
-then-
“What you doin in my Waters Boy?”
10 Rounds:
5 Squat snatch 95/65
20 Double Unders

- Academy 4.0

-

Class# 8/12
Skills:
Kip swings
Hang power snatch
Power snatch
Squat snatch
-then-
WOD:
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