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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Friday, April 30, 2010

5/1/2010

5/1 Sessions at 7,8,9,10,11
*****REMEMBER!!! WE HAVE THE PARTY TONIGHT AT THE GYM AT 7 PM, FOR ULRIKA'S B DAY!!!! ALL CROSSFITTERS WELCOME
The rain is ruining my perfect crazy hard wod.... im still going to try and go through with it, but we will see....
4 rds
Run 800 M, every 200m, stop and do 10 air squats
20 Squat Clean Thrusters 135/85
20 Pullups

4/30/2010

4/30
Rest Day

Wednesday, April 28, 2010

4/29/2010

4/29 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30 'Diane's got legs' Run 400 M Sets of 21-15-9 Dead Lift 225/155 Handstand pushups Run 400 M so..... hopefully you saw the invite to Ulrikas B day party that we are having at the gym on Sat night. Since there is a good chance Sat night will turn into Sun morning, we are going to have an impromptu rest day on Sunday. But.... this also means that Saturdays workout will be a doozy. Then we all get to sleep off the good times we will have Sat night on Sunday morning. Monday we will start with a regular cycle. HOPE TO SEE EVERYONE AT THE GYM ON SATUR ....DAY and NIGHT!

Tuesday, April 27, 2010

4/28/2010

4/28 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
"Fran"
Sets of 21-15-9
Thrusters 95/65
Pullups

Monday, April 26, 2010

4/27/2010

4/27 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
8 rds
Run 400 M
Rest one minute
Scored by total time

4/26/2010

All CrossFitters are invited!!! 4/26 Rest Day

Saturday, April 24, 2010

4/25/2010

angry angry Scott.... 4/25 Sessions at 8,9,12,1,2 Push Jerk 5-5-3-3-1-1-1 Then, at 80 % of your one rep max, a push jerk ladder. ill explain tomorrow.

Friday, April 23, 2010

4/24/2010

4/24 Sessions at 7,8,9,10,11 a CrossFit 101 session will be held at 12, HIGHLY recomended to anyone new to the program in order to better learn many of the basic moves.
Barbara
5 rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest three minutes inbetween each round

Thursday, April 22, 2010

4/23/2010

4/23 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
3 rds for time
15 HPC 135/95
15 Burpees
rest 3 minutes
repeat at 7 reps each

4/22/2010

4/22
Rest Day

Tuesday, April 20, 2010

4/21/2010

4/21 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
'The Widowmaker'
If you dont know what it is, I wont ruin the suprise.
dont worry, there is not running.

Monday, April 19, 2010

4/20/2010

4/20 Sessions at 5.15,6.15, 7 ,11.30,4.30,5.30,6.30
25 Min AMRP
15 Cousins (thank you bryce)
Run 400 M

Sunday, April 18, 2010

4/19/2010

4/19 Sessions at 5.15,6.15,7,11.30,4.30,5.30,6.30
*****Beginner Friendly******
For Time
21 Dead Hang Pullups
then, 10 rds of
7 Squating box jumps 24/20
run to the grass,
then 21 more Dead Hang Pullups
a total of 42 pullups only.......easy.....

4/18/2010

4/18 Rest Day!

Friday, April 16, 2010

4/17/2010

4/17 Sessions at 7,8,9,10,11
Fundamentals class at 11:45. Recommended class for new members and those interested in joining CF.
For time.....
21,18,15,12,9,6
Pullups
Situps
100 ft. of lunges
Last done: Dec. 31

Thursday, April 15, 2010

4/16/2010

4/16 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
Holland will be doing measurements/ body fat from 4-4.20 the session starts at 4.30, and she is leading it.....
Also, if you are new, please consider the CrossFit 101 session on Sat at 11.45. This is a great chance to get more aquainted with the moves that we do daily but do not have the time at every session to give you detailed instruction.
20 AMRP
12 Power Snatches 65/45
10 Pushups
Last done on Nov 6th

Wednesday, April 14, 2010

4/15/2010

4/15 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
so... if you want to have your measurments taken by Holland, she will be doing them tomorrow from 11-11.20, and Friday from 4-4.20. Remember that classes start at 11.30 and 4.30....
Back Squats
Sets of
5-5-5-10-10-10-50

Monday, April 12, 2010

4/13/2010

4/13 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
Last done on Feb 12
5 Wall Balls, 5 SDHP 55/65
10,10
20,20
40,40
20,20
10,10
5,5

Sunday, April 11, 2010

4/12/2010

4/12 Sessions at 5.15,6.15,7:00,11.30,4.30,5.30,6.30
* please note that the 7.15 has become 7
5 rds of
15 Pullups
10 ft of wall walks
5 Handstand pushups
then, the beep test.

Thursday, April 8, 2010

4/9/2010

4/9 Sessions at 5.15,6.15,!!!!!7:00!!!!!!,11.30,4.30,5.30,6.30
*note that the 7.15 has become 7*
so.... almost didnt post this, bc i like it when people come into the gym....but i guess ill risk it.
heck of a name for this wod huh?
Run 1600 M
Rest 3 Min
Run 1200 M
Rest 2 Min
Run 800M
Rest 1 Min
Run 400 M

Wednesday, April 7, 2010

4/8/2010

The process of a Muscle Up
4/8/2010 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
'Tabata Style'
GHD Situps
Ring Dips
KB Swings
Box Jumps
Squats
*Last Done on Feb 5th

Tuesday, April 6, 2010

4/7/2010

4/7 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
Front Squat 3-3-3-3-3
then....
3 rds of 15 Front Squats at 95/65
amd 15 pullups

4/6/2010

4/6
Rest Day

Sunday, April 4, 2010

4/5/2010

4/5 Sessions at 5.15,6.15,7.15,11.30,4.30,5.30,6.30
The Filthy 50

Saturday, April 3, 2010

4/4/2010

4/10 *Easter Sessions!* at....7,8,1,2,3
'Grass Stains'
10 Burpees on the grass
15 Deadlifts in the gym 135/95
As many rounds possible in 20 min

Friday, April 2, 2010

4/3/2010

4/3 Sessions at 7,8,9,10,11
"Ugly Sandwich"
Run 800 M
100 Thrusters 95/65
100 Situps
Partition as needed
Run 800 M