4/1/2010

4/1 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 20 Jump overs 25 Dead Hang pullups

30 Squat Box Jumps

25 Dead Hang Pullups

50 Box Jumps

3/31/2010

03/31 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30 Find your Hanging power clean max then at 80 % of your max, 7 rounds of 7 reps of hpc 21 situps

3/30/2010

3/30 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Okay so dont freak out but....

Run a 5k

And remember! doing this at the box, IS different than doing it at your neighborhood. Im willing to bet that you will get a better workout and faster time if you come and do it with like minded people who have lost thier minds. Look forward to seeing half of you there ;)

03/28/2010

03/28 Karen 150 WallBalls last done on Jan 27th

3/27/2010

3/27 Sessions at 7,8,9,10,11 Foundations/CrossFit 101 at Noon. This is free and open to anyone. Highly recommended if new to the program or wanting to better technique.

AMRP in 12 min of

10 Pullups

10 ft of wall walks

10 squats

rest two minutes

Repeat.

3/26/2010

3/26 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Workout A

Three rounds

255/185 Deadlift 15 reps

Run 800 M

Workout B

Three Rounds

225/155 Deadlift 25 reps

Run 800 M

3/25/2010

3/25

Rest Day

3/24/2010

3/24 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

5 rounds

1 Shoulder Press

3 Push Press

5 Push Jerk

Weight will remain constant for all three lifts, and done without break each round if possible. This is not for time.

Then with same weight, 30 Back squats

3/23/10

3/23 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Three Rounds

7 Muscle Ups

Run 400 M

This workout can be scaled to ANY fitness level

3/22/2010

3/22 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

51 Squat Cleans

49 Air Squats

for time

3/21/2010

3/20

Rest Day

3/20/2010

3/20 Sessions at 7,8,9,10,11

We will have a 'CrossFit 101/Fundamentals at 12 Free to all. Recommended if you are new to the program

Three Rounds

4 Lengths of Lunges

6 Lengths of Frog Jumps

8 Lengths of Suicides

15 Dead Hang Pullups

3/19/2010

3/19 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

4 Rounds for time

20 SDHP's 95/65

10 Handstand pushups

Run 400 M

3/18/2010

3/18 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

'Cindy' 20 min AMRP 5 pullups 10 pushups 15 air squats

Last done on 12/27

3/17/2010

3/17

Rest Day

3/16/010

3/16 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

'Fran's older angrier cousin that just got in trouble with the law and hasnt bathed' Sets of 21-15-9 Thrusters 135/95 T2B

3/15/2010

3/15 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

3 Rds for time

Power Clean 135/95 21-15-9 reps

Run 800 M

Entertainment

If you have been CrossFitting for a bit, then you have probably met Bryon. He decided to start keeping a record of all the good times he has been having at CF540 via a blog. 40yearoldfatguyw1armgetsfit.blogspot.com Check it out and smile

3/14/2010

3/14 Sessions at 8,9,12,1,2

20 Min AMRP

10 WallBalls

10 Box Jumps

10 Burpees

last done on Dec 6th

3/13/2010

3/13 Rest Day

3/12/2010

3/12 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Deadlifts

Sets of

10-10 Warmup

5-5 Lighter weight

3 Mid Weight

1-1-1-1-1 Max

3/11/2010

3/11 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Tabata style

Situps

Squats

Butterfly Situps

Squats with Med Ball

3/10/2010

3/10 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Last done on 12/3/2009

150 Pullups

150 Thrusters

Partition as needed

for time

3/9/2010

3/9

Rest Day

3/8/2010

3/8 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

21 Ring Dips

10 Toes to Bar

3 SDHP

18 Ring Dips

10 T2B

6 SDHP

15 Ring Dips

10 T2B

9 SDHP

12 Ring Dips

10 T2B

12 SDHP

....

....

3 Ring Dips

10 T2B

21 SDHP

3/7/2010

3/7 Sessions at 8,9,12,1,2!!!!!!!!!

*please note we have a 2 oclock session on Sundays 'The junk drawer' 50 KB swings Run 400 m 50 Pushups Run 400 m 50 Box Jumps Run 400 m 50 Deadlifts 135/95 Run 400 m 50 Wall Balls Run 400 m

3/6/2010

3/6 Sessions at 7,8,9,10,11

20 min AMRP 3 deadhang pullups 5 kipping pullups 7 front squats 135/95 10 jumping squats

3/5/2010

3/5

Rest Day!!

3/4/2010

3/4 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Shoulder Press

1-1-1-1

then, at 80% of your 1 rep max, start the clock and do one rep, at the next 30 second interval, do two reps, then three reps and so forth untill you cannot fit the alloted reps in the time limit.

3/3/2010

3/3 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

5 Rounds for time of

5 L pullups

10 Dead Hang Pullups

15 Kipping Pullups

20 Wall Balls

25 Box Jumps 24/20

3/2/2010

3/2 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30

Sets of 30-20-10-5

Deadlift 225/135 lbs

Burpees

For Time, Last done on Nov. 14th

3/1/2010

3/1 Rest Day!