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

Wednesday, May 11, 2011

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-3,B-3 at 6.30 in South.


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

7 rds
7 Thruster
7 K2E
7 Deadlifts
7 Burpees
7 KB Swings
7 Pullups

A) no matt, 135/95 thruster, 245/165 deadlift, 70/55 KB Swings
B) 1 matt, 115/75, 205/145, 55/35
B)2 matts, 95/65, 185/135, 45/25

In the warmup, (move quickly) 
5 plank lowers from rings (with arms down at waist, hang inverted and lower feet to ground as slowly as possible with the heels headed down first
5 ring handstands (from ring dip position, slowly dive into a handstand position with hands at shoulders) no reason to push yourself up! you still have the wod to do!!
30 seconds of Hollow Rocks (lay on back on ground, arms overhead, make a half moom shape with your body, and rock back and forth as though rocking a boat on land.

No comments:

Post a Comment