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25 min AMRAP:
400m run together
40 ball slams
200 m run together
20 burpees
100m sprint
10 Clean and Jerks
*One person works at a time except for run

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Tuesday - May 21, 2013 (10:45a & 4:15p) - KidFit Maximus (Palumbo)

Wednesday – May 22, 2013 @ 5:00p - Mobility WOD (Palumbo)

Thursday – May 23, 2013 (10:45a & 4:15p) - KidFit Maximus (Palumbo)

Saturday – May 25, 2013 (9:30a) - FREE Intro to CrossFit Class (Palumbo)

June 7 – 9, 2013 - CrossFit Games Central East Regional Competition

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Front Squat
5 – 5 – 5
then
21 – 15 – 9:
Row 400m
KB snatch 1/1
Abmat sit-ups

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- Academy 2.13 -

No Academy on Friday

*See Academy schedule for class info

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If you have any questions about our program, or how to get started and try us out for FREE, please contact us at staff@crossfitmaximus.com….see you in the gym!

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Shoulder Press
5 – 5 – 5
then
10 Power Cleans
15 Over the box jumps
30 OHS
90 DU
30 OHS
15 Over the box jumps
10 Power cleans

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- Academy 2.13 -

Class# 07/16

*See Academy schedule for class info

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Hang Squat Snatch + OHS:
Work up to a heavy but perfect single
then
5 Rounds:
20 Wall Balls
20 KBS
*EMOM stop and do 3 Burpees

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- Academy 2.13 -

Class# 06/16

*See Academy schedule for class info

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Back Squat
5 – 5 – 5
then
“Dirty Thirty”
30 thrusters
30 pull ups
30 walking lunges
30 power cleans
30 push ups
30 deadlifts
30 Double unders
30 Burpees

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- Academy 2.13 -

Class# 05/16

*See Academy schedule for class info

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Our 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 schedule a complimentary intro with one of our coaches.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568

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 Teams of 2:
10 x 3 min AMRAP’sPush Press
DU’s
Back Squats
Abmat situps
Sumo DL High Pull
Box Jumps
Push-ups
Wallballs
Pull-ups
200m Sprint

*Each team has 3 min to
complete as many reps as possible
One person working at a time.
Total score at the end

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Tuesday - May 14, 2013 (10:45a & 4:15p) - KidFit Maximus (Palumbo)

Wednesday – May 15, 2013 @ 5:00p - Mobility WOD (Palumbo)

Thursday – May 16, 2013 (10:45a & 4:15p) - KidFit Maximus (Palumbo)

Saturday – May 18, 2013 (9:30a) - Free Intro to CrossFit Class (Palumbo)

June 7 – 9, 2013 - CrossFit Games Central East Regional Competition

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“Diane” on crack:
15 – 9 – 6
Deadlift
Handstand PU
6 – 9 – 15
Handstand PU
Deadlift

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1000m row for time

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- Academy 2.13 -

No Academy on Friday

*See Academy schedule for class info

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15 min of Muscle Up Practice
then
7 Rounds:
7 Jumping Pull-ups
7 Thrusters
7 Knees to Elbows
7 Deadlifts
7 Burpees
7 KBS
7 Clapping Push-ups

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- Academy 2.13 -

Class# 04/16

*See Academy schedule for class info

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Deadlift
Find your 5 rep max.
then
5 rounds for time:
5 Lunges holding plate
7 Dips
9 Clean and Jerks
11 Abmat sit-ups

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- Academy 2.13 -

Class# 03/16

*See Academy schedule for class info

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Hang Power Clean
3 – 3 – 3 – 3 – 3
then
4min AMRAP
30 DU’s
30 Push Jerk
rest 2min
-then-
14min AMRAP
5 Backsquat
10 T2B
15 Wallballs
200m sprint

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- Academy 2.13 -

Class# 02/16

*See Academy schedule for class info

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Bench Press
5 – 5 – 5
then
AMRAP 18min*
10 Push Press 95/65
10 KBS 53/35
10 Box Jumps 24/18
*Every 3min 25 DUs

Cash-out: Max Burpees in 1min

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- Academy 2.13 -

Class# 01/16

*See Academy schedule for class info

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Derby Day/PaleoFIT Final Celebration WOD
Teams of 2:
Start at Maximus N. Ashland
Run to woodland park (1.1 miles)
-1x Handstand walk (use partner to hold feet)
or bear crawl around bases to scale
-1x deep lunge around bases at ball park
Run to UK library (1.1 miles)
-10 hill sprints in the bowl (split)
-2 of them backwards
Run to Maximus N. Ashland (1.9 miles for time)**Accumulate at any point for bonus points: 100 points each**
-50 pull-ups between 2 ppl anywhere
- Accumulate 100 burpees split
-30 wall walks split
-Eat a donut each
-100 jumping squats
-Take a picture with a horse
-Get a spectator to do them with you
-100 push-ups each (adv:hspu)
-3x max partner carry for distance each

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Front Squat
5 – 5 – 5 (Sets across)
then
“Kalsu” Light (20min time cap)
On the minute:
Complete 5 burpees and perform AMRAP thrusters on the minute.
*The goal is to complete 100 total thrusters.

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- Academy 2.12 -

No Academy on Friday

*See Academy schedule for class info

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3 Rounds:
500m Row for time
(Lowest time is score)
then
Deadlift
10-9-8-7-6-5-4-3-2-1
Burpee
1-2-3-4-5-6-7-8-9-10

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- Academy 2.12 -

Coach’s Choice

*See Academy schedule for class info

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“Natural movement is a movement philosophy based on natural human movements that we have evolved doing.”

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Push Press
5 – 5 – 5 (Sets across)
then
21-15-9
OHS
Toes 2 Bar
Hand Release Push-ups
200m Run (after each round)

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- Academy 2.12 -

Coach’s Choice

*See Academy schedule for class info

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EMOTM for 8min
2 Hang Power Cleans
2 Hang Squat Cleans
then
Death by Burpee Pull-up (1 on the first minute, 2 on the second minute, etc)
as soon as complete:
400m Run
25 Box Jumps
50 KB Swings
25 Box Jumps
400m Run

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- Academy 2.12 -

Coach’s Choice Today

*See Academy schedule for class info

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