3/31/2012

3/31

CrossFit 540: 7,8,9,10,11
CrossFit 540 South: 7,12,1

Team WOD
150 Thrusters
A)95/65
B)75/55
C)65/45

.....oh yeah.. there is a twist too..  mwaaaahaaahaaaaahaaaa

3/30/2012

3/30

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

20 Min AMRP
5 Cleans
5 Wall Climbs
35 DU/70 singles
Run 200 M
A)145/100
B)115/75
C)85/55
AAB)Snatch instead

We feel like such failures as your coaches... we've had it wrong this whole time...

Chi town!

Team!  Although we have not received our official invite yet...  It looks like one of our teams has qualified for Regionals in Chicago in May!!!!  We would like to extend the invite to all of our incredible members as well!  Regionals is the weekend of May 18th.  Currently there is a fairly cheap flight out of Branson.  We would love for as many friends possible (amfp) to join us and make a mini vacation out of it.  Respond on our FB page if you are interested and Sam will try and reserve us some rooms at a discount.

3/29/2012

3/29

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.3,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundation/Beginner WOD at 5.30 North

WOD
Run 1200 M for time
then
21-15-9
Shoulder to OH
Pullups
A)95/65
B)75/55
C)65/45
AAB: C2B

After AAB
HS Walks and one armed OH Squats(heaviest witnessed gets a prize)

that.... is a cool license plate

3/29/2012

3/23/2012

Rest Day!

3/27/2012

3/27

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

'Deep Breaths'
75 Wallballs
Run 800 M
75 Situps
Run 800 M
AAB) 75 KB Snatches in place of Situps

After AAB or Twooaday
Back Squats
8-6-4-4-2

3/26/2012

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540:5.15,6.15,11.30,4.30,5.30,6.30


Foundations/ Beginner Class at 5.30 pm North


Last Done on 11/25
21-15-9-15-21
KB Swings 55/35
Box Jumps
Hand Release Push ups

AAB WOD
15-12-9
Deadlift 315/225 scale as needed
25lb plate HSPU
30/24 in Box Jumps

after wod AAB
Snatch Balance
1-1-1-1-1-1

3/25/2012

3/25

CrossFit 540: 8,12,1
540 South: 2,3

Games Open WOD at 2 North, and 4 South

7 Min AMRP
3 Thrusters
3 C2B Pullups
6
6
9
9
12
12
..........
A)100/65
B)75/55  Reg Pullups
C)65/45  Reg Pullups

3/24/2012

3/24

Rest Day!!!!

Games Open WOD 12.5 at 11 North

3/23/2012

3/23

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Open WOD at 11 at North on SATURDAY

"If its important enough, youll find a way to make it happen, if its not, youll find an excuse"

'Just enough"
5rds
20 Box Jumps
10 Front Squats
20 DU (50 singles)
10 HSPU
20 Nasties
A) 165/110
B) 135/95
C) 115/75

Get Better Jess!  and stick to safe stuff....like CF!

3/22/2012

3/22

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10 Min AMRP
10 Toes to something you hang from....
15 Burpees

Rest 5 Min

2 Min max KB swings(thx ytfs)
A)55/35
B)45/25
C)35/20

3/21/2012

3/21/2012

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD

Find Power/ Clean Max

Then
4 Min Pullups
3 Min Deadlifts
2 Min Power/Clean
Score total reps
A)155/105
B)125/85
C)95/65
AAB) C2B

3/20/2012

3/20/2012

Rest Day!!!

Foundations/Beginner Class 5.30pm North

3/19/2012

3/19

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations/ Beginner Class at 5.30pm at North

WOD's (choose one)

#1
4 rds
Max reps Bench Press
A)BW/75%
B)75//50%
C)50/40%

Max Seconds/reps
L Sits (6rds)-score total seconds
or
Situps in 2 Min (4rds)

#2
4rds
50 Squats
Run 400 M

3/18/2012

3/18

CrossFit 540: 8,12,1
CrossFit 540 South: 2,3

Open Games WOD at 2 North, and 4 South

12 Min AMRP
150 WB
90 DU
as many strict PU w time left
B)125 WB
C)100WB

ALT WOD for games competitors
50 GHD's
75 Back Ext
Row 400M
100 DU

3/17/2012

3/17/2012

Crossfit 540: 7,8,9,10
Crossfit 540 South: 7,12,1

Games Open WOD 12.4 at 11 North

Team WOD
Each team member has 2  min to run 200 M at the same time.
At the end of the 2 min duration,
8 Min AMRP
2 G2OH
3 Burpees
4 Situps
*each round is 1 pt
then,

Each team member has 2  min to run 200 M at the same time.

At the end of the 2 min duration,

6 Min AMRP

2 G2OH

3 Burpees

4 Situps

*each round is 2 pts

Each team member has 2  min to run 200 M at the same time.

At the end of the 2 min duration,

then,

4 Min AMRP

2 G2OH

3 Burpees

4 Situps

*each round is 3 pt

Score total Points

A)115/75

B)95/65

C)75/45

3/16/2012

3/16

Rest Day!!!!

3/15/2012

3/15

Crossfit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11..0,4.30,5.30,6.30

Foundations/Beginner class at 5.30pm North

Push Press
3-3-3
2-2
1-1-1

then

9 min AMRP
30 Air Squats
50 DU/100 singles

3/14/2012

3/14

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30

Last done on 5/4/2011

Nate


In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

20 Min AMRP

2 Muscle UP (6 Pullups or 4 strict pullups, 6 Ring Dips or 12 Box Dips)

4 HSPU

8 KB Swings

AAB)MU, HSPU, 70/55

A)Pullups/Ring Dips, NO mat, 70/55

B)pu/rd blue, 2 matts, 55/35

C)pu/rd green, Box, 35/20

3/13/2012

3/13

Crossfit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

3rds
10 Front Squats
Run 200M
A)135/85
B) 115/75
C)95/65
Rest 4 Min
5rds
7 Deads
10 Bar Facing Burpees
A)255/165
B)205/145
C)165/115

3/12/2012

3/12

Rest Day!

Foundations/Beginner class at North from 5.30 to 6.30 pm

Love this pic

413/540 Box Off Video

It took a month so you may have forgotten about it, but here is the Box Off Video.

Enjoy,
Bryon

413/540 Box Off Video

3/11/2012

3/11

Crossfit 540: 8,12,1
540south: 2,3

Cf open WOD at 2 north and 4 south

12.3 open WOD.

Enjoy!:)

3/10/2012

3/10

CrossFit 540:7,8,9,10
CrossFit 540 South, 12,1

CF Games Open WOD 12.3 at 11 north

Team WOD
AMRP in 5 min of each
Score total reps
WB's
rest 1 min
Pushups
rest 1 min
200 M runs (box off scoring-squats)
rest 1 min
Deads
A)225/155
B)185/135
C)155/115

3/12/2012

3/12

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30


Last Done on 7/29

2rds
18 HPC
49 Situps
18 HPC
49 DU (100 Singles)
A)135/85
B)115/75
C)95/65

3/8/2012

3/8

Rest Day!!!!

Foundation/ Beginner class at 5.30 North

Open WOD 12.3 at South 6pm

3/7/2012

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD
Run 200m
Rest 30 sec
Run 200m
Rest 30 sec
Run 400m
Rest 1 Min
Run 400m
Rest 1 min
Run 800m
rest 2 min
Run 800m
rest as long as you want

optional
Deadlift
4 reps every minute for 5 minutes
@70 to 80% max

3/6/2012

3/6

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

MOD: (mentality of the day) Simple one today guys.  Set the open aside.  Set your training aside.  Set your plans for a perfect beach bod aside. Because today, we do the latest Hero WOD.  Hero WODs are CF's way of honoring men and women who paid the ultimate sacrifice for our country.  It may be silly to thinking jumping and squatting is a way to honor someone.... but I guarantee they would appreciate it.  And changing your mindset of why your doing this wod can sometimes help get some perspective on what really matters.

So set the other stuff aside.  Come in and give your very best effort.  Scale if you need to, because its not about the weight, its about the EFFORT.  Someone laid down their life so we can have a cush one here at home.

Hero WOD

'Klepto'

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

Info update!

This is info from the CrossFit Tour that is rolling through Dallas/Ft Worth
Here is a little more info on the event if your interested in going!


UPDATE: Tim and I just talked to CrossFit HQ about the CrossFit tour in Fort Worth, TX March 24th. If you registered and purchased tickets to go contact Timothy R Klinedinst or myself so we can get you on our table. Here are the updates:

Saturday March 24th
1:00 - 2:00pm Early Registration @ The Worthington Hotel
2:00 - 3:30pm Coach Glassman session @ The Worthington Hotel 
4:00 - 5:30pm Late Registration/Kick-off party (AKA DRINKING)
5:30 - ? Shuttle to Billy Bob's (Dinner, Coach Glassman, and drinks)

Sunday March 25th
9:00am Hangover WOD (OUCH!!!)
10:00 - 12:00pm Farewell Brunch

3/5/2012

3/5

CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundation/Beginner Class at 5.30pm North

WOD
25 HSPU
50 T2B
Run 800M
75 Push Press 75/50
150 DU

AAB/Two a day
Front Squats
3-3-3 @ 80%+
2-2-2 @ 90%+

3/4/2012

3/4

Rest Day!

Games Open WOD at 2pm North
and
4pm South

Come hang with the group and cheer us on.

3/2/2012

3/2

WOD

3rds
Run 200 M
15 Power Cleans
15 Pushups
15 Box Jumps
Run 200 M
Rest 2 Min
A)135/95
B)115/75
C)95/65