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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Wednesday, September 29, 2010

9/30/2010

9/30 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Shoulder Press 3-3-3-3-3 (no legs...at all...none :) )
Score the heaviest weight lifted for ALL three reps of one set.
then Tabata Squats.
Score the total reps for all 8 rds.

Tuesday, September 28, 2010

9/29/2010

9/29 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 30 Lunges 30 Pullups 30 Box Jumps 30 Situps 30 Deadlifts 135/95 Run 400 M 20 20 20 20 20 Run 400 M 10 10 10 10 10 Run 400 M

Monday, September 27, 2010

9/28/2010

9/28 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Grace and the Kids Last done on 5-15

Saturday, September 25, 2010

9/26/2010

9/26 Sessions at 7,8,12,1,2 3 rds 15 KB 1 arm SDHP 15 KB Push Press 15 KB 1 arm Swings repeat other side 30 situps

Friday, September 24, 2010

9/25/2010

9/25 Sessions at 7,8,9,10
Please note that because of the Football game, we will NOT be having the 11 oclock session!!
12 rds
One arm farmers walk
4 sprints

Thursday, September 23, 2010

9/24/2010

Lack of awarness, sholder flexibility, or good ole fashion laziness can keep the load from being in the proper OH position. This will prevent the athelete from being able to reach potential and increases injury chances.
9/24 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
5 rds
Back Squats 3 reps
Max Pushups in a minute
Three Scores total....
heaviest weight for ALL THREE reps of the back squat,
highest pushup reps in one minute
total pushup reps for all five minutes.

Wednesday, September 22, 2010

9/23/2010

9/23 Rest Day!
John will be doing an open gym from 5-7 tomorrow.

Tuesday, September 21, 2010

9/22/2010

9/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
4 rds
50 Air Squats
Run 400 M

Monday, September 20, 2010

9/21/2010

9/21 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 From the Box Off 21-15-9 Power Snatch 95/65 Toes to Bar

Sunday, September 19, 2010

9/20/2010

9/20 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
3 or 5 rds (I wonder....)
Kelly
Run 400M
30 Box Jumps
30 Wall Balls

Saturday, September 18, 2010

9/19/2010

9/19 Rest day! John will be doing an open gym from 5-7

Friday, September 17, 2010

9/18/2010

Sessions at 7,8,9,10,11 A) 3 rds 6 Squat Cleans 4 Push Jerks 155/105 Run 400 M B) 3 rds 8 Squat Cleans 6 Push Jerks 135/95 C) 3 rds 12 Squat Cleans 8 Push Jerks 105/75

Thursday, September 16, 2010

Measurments

Holland will be doing them from 5.30-6.30 First come first serve. 6.25 probably means you wont get measured.

9/17/2010

9/17 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Fran
Sets of 21/15/9
Thrusters and Pullups 95/65

Wednesday, September 15, 2010

9/16/2010

9/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 last done on 7/8 Annie Sets of 50-40-30-20-10 DU and Situps

Tuesday, September 14, 2010

9/15/2010

9/15 Rest Day! Tricia will be doing an open gym from 8-10 am tomorrow morning. She will be doing this every weekday that we have a rest day.

Monday, September 13, 2010

9/14/2010

9/14 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Last done on 3/26 Workout A Three rounds 255/185 Deadlift 15 reps Run 800 M Workout B Three Rounds 225/155 Deadlift 25 reps Run 800 M

Sunday, September 12, 2010

9/13/2010

9/13 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
4 rds
20 twofers
Run 400M

Saturday, September 11, 2010

9/12/2010

9/12 Sessions at 7,8,12,1,2
Heavy Fran
Sets of 21-15-9
Thrusters 135/95
C2B Pullups

9/11/2010

9/11 Rest Day

Thursday, September 9, 2010

9/10/2010

9/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
Power Clean
1-1-1-1-1
then,
Beep test

Wednesday, September 8, 2010

9/9/2010

9/9 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 75 Thrusters 95/65 at every minute stop and do 5 burpees

Tuesday, September 7, 2010

Sept Dues

Hey guys just a reminder to please get your Sept dues in as quickly as possible. Thanks

9/8/2010

9/8 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
The Filthy 50!!!
you know you missed it!

Monday, September 6, 2010

9/7/2010

9/7
Rest Day
John will be doing an Open Gym tomorrow from 5-7.

Sunday, September 5, 2010

News

Team, On Saturday the 11th at 9 John will be doing a Snatch Clinic. It will last around an hour and a half. He will go over the basics of the OH squat and the full Snatch. As well as a short wod. The price will be $30. There is a also a 10 person limit on the clinic. We will have a sign up sheet on the whiteboard starting tomorrow. Also, Also there will be two free hot yoga classes by Terri this Tuesday. One at 8.15 am and then at 6 pm as well. This is not the Bickram yoga that Joe does but still more intense than a BodyFlow class! Feel free to give it a shot.

9/6/2010

LABOR DAY SESSIONS!!!! 9/6 Sessions at 8,9,10,11 20 Minute AMRP 5 Thrusters 95/65 7 HPC 10 SDHP Miko Salo did this wod with 15 rds...

Saturday, September 4, 2010

9/5/2010

9/5 Sessions at 7,8,12,1,2
Front Squat 3-3-3-3
then
2 rds
25 Pullups
25 Pushups
25 Situps
25 Squats

Friday, September 3, 2010

9/4/2010

9/4 Sessions at 7-8-9-10-11 Last Done on 4-27 8 rds Run 400 M Rest 1 Minute

Thursday, September 2, 2010

9/3/2010

Rest Day!! John will be doing open gym from 5-7 tomorrow night.

Wednesday, September 1, 2010

9/2

9/2 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30
the 540