CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Sunday, January 31, 2010

2-1-2010

2-1 Four Rounds for time 50 Power Snatches 65/45lbs 50 Situps your snow flavored pic is coming...

Saturday, January 30, 2010

1/31/2010

1/31 Sessions at 8,9,12, and 1 Cindy AMRP in 20 Minutes of 5 Pullups 10 Pushups 15 Squats

Friday, January 29, 2010

1-30-2010

1-30 Sessions at 10-11-12 Due to the weather, we are still having limited sessions. Deadlifts 1-1-1-1-1-1-1 Then 100 KB Swings for time 55/35lbs

Thursday, January 28, 2010

1/29/2010

1/29 Early Rest Day! Team, do to the weather, be it bad or not, we are going to bring the rest day early tomorrow. Sat we will start up on day one. Since some of you make plans around the cycle schedule....(and good on ya for that) we will have a 4! count em 4! work day cycle to get back on track. So take it easy tomorrow and be ready to rip it up on Sat. Enjoy the vid, Bryce swung by the noon session and recorded the humiliation Trish put on me.

Karen @ CF540 from Bryce Harrison on Vimeo.

Wednesday, January 27, 2010

1/28/2010

1/28
"DT"
5 Rounds for Time
Deadlift 12 reps
Hanging Power Clean 9 reps
Push Jerk 6 reps
155/105 lbs
If we have icy weather I will try and update the blog concerning sessions times and availabilities. If we have power, and I can get to CF540, we will have sessions. Check the blog before your session to see we are still having it. My cell is 479-685-9493

Sunday, January 24, 2010

1/25/2010

1/25 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Parking Lot Run
20 Burpees
400 M Run
20 Burpees
800 M Run
20 Burpees
400 M Run
20 Burpees
Parking Lot Run
For Time

Saturday, January 23, 2010

1/24/2010

1/24 Sessions at 8,9,12,1
As Many Rounds Possible in 20 Minutes of
7 DeadLifts 225/155
15 Air Squats
30 Lunges

Friday, January 22, 2010

1/23/2010

1/23 Sessions at 7,8,9,10,11
3 rounds for time
15 Clean and Press 135/85 lbs
10 Hand Stand Push ups
10 Dead Hang Pullups
This Workout can be scaled to ANY fitness level

1/22

Rest Day!!!!

Wednesday, January 20, 2010

1/21/2010

1/21
Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
150 Dead Hang Pullups
joking
If its raining,
Sets of 1-10-1-20-1-30
Bench Press
If its Dry,
3 Rounds
100 Feet of Frog Jumps
Run 800 Meters

Tuesday, January 19, 2010

1/20/2010

1/20
15 Pullups, Front Squats 95/65, SDHP 95/65, Situps
14 " "
13 " "
12 " "
Can you see where this is going.....
....
....
....
1 " "

Monday, January 18, 2010

1/19/10

the face of a man in the middle of a 'fight gone bad' 1/19 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Push Jerk 1 Rep Max 7 Tries then 100 Burpees for time your welcome

1/18/2009

1/18
Rest Day

Saturday, January 16, 2010

1/17/2010

Sundays Wod 1/17
"Helen"
3 Rounds
Run 400 M
21 KB Swings 55/35
12 Pullups
then,
30 Bodyweight back squats

Friday, January 15, 2010

1-16-10

The Dirty Thirty 30 Pullups 30 Squating Box Jumps 30 KB Swings 55/35 30 Push Press 95/65 30 Toes to Bar 30 Deadlifts 225/135 30 Thrusters 95/65 30 Burpees

Thursday, January 14, 2010

WOD for 1-15-09

Complet as many rounds possible in 20 minutes of 10 feet of Wall Walks 10 Burpees 10 Air Squats Post your rounds to comments