1/1/2011

1/1 Sessions at 10,11,12 Team Wod A unique combo of running, wallballs, sdhp's, upsy daisies

12/31/2010

12/31 Sessions at 8,9,10,11 21-15-9 C2B Pullups Ring Dips Hanging Power Clean 135/85

12/30/2010

12/30

Rest Day!

We will miss you Lauren!!!! Texas is a lucky state.

Measurements

We will be offering measurements from 4:00-4:40 on Wednesday 12/29. Please note, first come, first measured....the last measurement will be at 4:35. There will be more measurements offered the following week as it is the first of the year!! Great time to track results!

12/29/2010

12/29 Sessions at 6.15,7,8.15,11.30,4.30,5.30

Helen

3 rds

Run 400 M

21 KB Swings

12 Pullups

12/28/2010

12/28 Sessions at 6.15,7,8.15,11.30,4.30,5.30

100 Back Squats 135/95 for time

then

Run 1200 M

12/27/2010

12/27 Sessions at 6.15,7,8.15,11.30,4.30,5.30 da nunt..... da nunt..... da nunt, da nunt, da nunt, da nunt danuntdanuntdanuntdanuntDANUNTDANUNTDANUNTDANUNT!!!!!!!

12/24/2010

12/24 Sessions at 8,9,10,11 Linda (3 bars of death) Decreasing reps from 10 BW Bench 3/4 Weight Squat Clean 1 1/2 Weight Dead Lift

12/23/2010

12/23 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Shoulder Press

2-2-2-2

Push Press

2-2-2-2

then,

21-15-9

Push Press 115/75

Pullups

Holiday Hours

Holiday Hours Dec 24th : 8,9,10,11 Dec 25 : Rest Day Dec 26: Rest Day Dec 27th-29th : 6.15,7,8.15,11.30,4.30,5.30 Dec 30th : Rest Day Dec 31st : 8,9,10,11 Jan 1st : 10,11,12

12/22/2010

12/22 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Back Squats 3-3-3-3-3

3 rds

30 GHD Situps

30 Back Ext.

12/20/2010

12/20 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 The 12 rounds of CrossFit On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!! Merry Christmas heart attack style from your 540 crew!

12/19/2010

12/19 Mobility Wod!! and... 21-15-9 Hanging Squat Snatches 75/45 Run 400 M

12/18/2010

12/18 Sessions at 7,8,9,10,11

Team wod

200 DU

50 t2b

100 Sit ups

40 Turkish Getups

50 Cousins(rolling babies)

100 Deadlifts 185/135

100 Back Ext

100 Squats

News and Updates

Hey guys! Just wanted to give a couple of reminders as we are rounding out the new year Session start times The first 15 minutes of session will always be to 'show up and warm up'. So the 4.30 session wont start until about 4.45. Our main goal is to get you out of the gym by 5.30. Hopefully this will help clear up any confusion. Kiddos We love having kiddos at the gym! But please be mindful of the rules posted by the kids room. These have been posted for the childeren's saftey as well as the convenience of the other members. It can be nerve racking swinging a kettlebell around and dodging little bodies. The rules are posted, but just a couple of reminders... Please keep kiddos off the.... pullup bars and bands boxes ( swinging off on rings) tires behind the first speaker line during warm ups and work outs Thanks guys!!!!!

12/16/2010

12/16 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 Lynn 5 rds Body Weight Bench Press max Reps Max Pullups

12/15/2010

12/15 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

20 Min AMRP

10 Wall Ball

10 Burpees

10 Box Jumps

ugh

12/14/2010

12/14 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 15 min AMRP 15 Cleans 95/65 5 HSPU

12/12/2010

12/12 Sessions at 8,12,1,2 Multi wods today... Your choice or all.. Deadlift 3-3-3-3 Push Jerk 2-2-2-2-2-2 Mobility wods Hips, and Shoulders, legs, wrists

12/11/10

12/11 Sessions at 7,8,9,10,11

Team Workout! (2-person)

75 burpees

500 DU

150 KB Swings 55/35

300 Commandos

Must complete one station before moving onto the next. Only one person from your team will be doing the exercise at a time, allowing the other person to rest.

12/10/2010

12/10 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

I dont think im gonna tell... its not like you need a reason not to come on a Friday...

...ok a hint...........Murph :)

(Prob be cold in the morn)

12/9/2010

12/9 Rest Day

12/8/2010

12/8 sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

4 Horseman Style

50 Power Snatch

50 Wall Ball

50 C2B Pullups

50 Lunges

12/6/2010

12/6 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Sets of 21-15-9

Right Arm KB Push Press

Left Arm KB Push Press

Pullups

12/6/2010

12/6 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last Done on 3/22

51 Squat Cleans

49 Air Squats

12/4/2010

12/4 sessions at 7,8,9,10,11

3 rds

10 Reversals

10 Twofers

30 Mooners

30 Situps

Run 400 M

12/3/2010

12/3 Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30 3 rds 50 DU 4 Deadlifts at 75% of your max 50 DU 4 Deadlifts at 75% your max Run 800M

12/2/2010

Sessions at 5.15,6.15,7,8.15,11.30,4.30,5.30,6.30

Last done on 3/18

'Cindy'

20 min AMRP

5 Pullups

10 Pushups

15 Squats