10/1/2012

10/1/2012

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

Foundations at 5.30pm North

WOD
2rds
15 Power Cleans
Run 200 M
15 HPC
Run 800 M
then
25 Burpees
A)155/105
B)125/85
C)85/55

AAB
Warmup (very first 20 Min of class)
Snatch Drills/ Snatch Balance / Hi hang Snatch Drops

then

EMoM for 12m
2 snatches
then
EMoM for 12 Min
1 Cleans and Jerk (full Clean)
*try and set up a camera to record many of your movements.... perhaps in the warmup, and also the wod

AAB Two a Day
2 min max Bar MU
2 min max DU
2 Min max Rope Climbs
2 min max HSPU

9/30/2012

9/30

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

HOA Practice at 3 North

WOD
Front Squats
2x10

then

3rds
20 Ring Pushups
40 Jumping Squats

9/29/2012

9/29

Crossfit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

10 min EMoM
2 Cleans
you choose weight

then

3rds of Eva (30 min cuttoff)
Run 800M
30 KB Swings
30 Pullups

This is probably the most extreme sport I have ever seen.... make sure to watch the first minute.

9/27/2012

9/27

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

Foundations at 5.30 pm North

Box Squats
7 @ 50% Warmup
5-5-5 @70-85%
3-3-3-3 @ 80-95%

5rds
15 Lunges w bar in Front Squat position (scale option of back rack)
30 DU (60 singles)
A)95/65
B)75/55
C)65/45

9/26/2012

9/26

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
Warmup (w bar)
15 Behind the neck split Shoulder Press
15 In Front of neck Split Shoulder Press
15 Behind the neck Split Jerk
15 Split Jerk

Jerk
1-1-1-1-1-1-1-1

then

10 Min AMRP
10 Push Press
10 Box Jumps GS
10 T2B
* at the 5 min mark, Jerks will be allowed for WOD
A)115/75
B)95/65
C)75/55

9/25/2012

9/25

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 at 5.30 pm North

Gen WOD
WOD 1
800 M Run
Rest 3 min
800 M Run

then

10 min AMRP
30 Power cleans
raise weight
30 Power cleans
raise weight
AMRP Power cleans w time left on clock
A) 95/65, 135/85,165/105
B) 75/55, 115/75, 135/95
C) 65/35, 95/55, 115/75

AAB
Warmup (begins at start of class- not 15 min into it)
Snatch Pop drills w increasing weight
Snatch Balance Drills w increasing weight
Hi Hang Drop Drills w increasing weight

WOD
10 min AMRP
30 reps 75/45 Snatch
30 reps 135/75 Snatch
30 reps 165/100 Snatch
30 reps 210/120 Snatch

9/24/2012

9/24

Rest Day!!!

Foundations at 5.30pm North

9/23/2012

9/23

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

Special HOA Team WOD at 3

WOD
Bench Press
2rds
Max Reps
A)BW/80%
B)80%/60%
C)60%/40%

then

Helen

9/22/2012

9/22

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

Front Squats
5-5-5 @ 80-85%
3-3-3-3 @ 85-95%

Team WOD
10 Min AMRP
Increasing in sets of 5
Toes to Something
Lunges
30 DU (50 Singles)after each set of both movements is completed
1 Junk Yard Dog each time a set is not done in completion or a DU or single is missed.

Emphasis on #9:)

9/21/2012

9/21

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
2rds
Run 400 M
10 Strict Pullups
15 HPC
20 Fly Traps
Rest 2 min
Repeat
A)135/85
B)115/75
C)95/65

AAB

15 Min to find 2rep HPC max
then

10 HPC
30 Squats
Run 200 M
20 C2B Pullups
30 Squats
Run 200 M
Rest 2 Min
Repeat
205/125

9/20/2012

9/20

Rest Day

Foundations at 5.30 pm North

9/19/2012

9/19

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

*****Team!!!  We are trying to have all HOA teams practice at 3pm on Sunday.  Get with your group and see if it can happen.

J.T. (Last Done on 5-1)

21-15-9

HSPU

Ring Dips

Push ups

AAB

Sled Push 4-45's/2-45's 1-25

20 spots down, 20 back

Farmers Walk w Fat Gripz

20 down 20 back

for time

9/18/2012

9/18

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 Session at 5.30pm North

Team, many of your remember that we recently had the Froning VS the 540 event recently.  Portions of the proceeds were going to one of our own, the Capps Family.  Please check out the site froningvs540.blogspot.com for more info.

We are so proud to say that we were able to raise 2000 dollars for the Capps.  THAT, is because of you all.  Thanks so much for again showing how awesome of a group you all can be.

WOD
3rds
Run 1000m
25 Pullups
30 Nasties

AAB

Run 800

5 Bar Muscle ups

7 Muscle ups

Run 800
7 Rope Climbs
Run 800
40 GHD situps
Run 800
100 DU

AAB Two a days
Snatch Balance
and
Hi Hang Snatch Drops
to be done with various but mainly light weights

9/17/2012

9/17

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.3
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations course at 5.30 pm North

Back Squats
6-6-6 @ 75-85%
4-4-4 @ 80-90%

50 Wall Balls
then
5rds
10 Deadlifts
20 Box Jumps
A)205/145
B)175/125
C)145/105

AAB
50 Pistols
then
5rds
5 Deadlifts
15 Box Jumps
30 DU
315/200

9/15/2012

9/15

Crossfit 540: 7,8,9,10
CrossFit 540 South, 8,9,10

Dianeabeth

Team WOD (option ind doing 21-15-9 of both)

21 Deadlifts
21 HSPU
21 Power Cleans
21 Ring Dips
15
15
15
15
9
9
9
9
then,
9's again
15's
21's
A)225/155, 135/95
B)185/135, 115/75
C)155/115, 95/65
*A 5 burpee penalty must be paid by one or between both of the teammates every time teammates switch off, unless when completing a full set. (21,15,9)
** Athletes may not pause longer than 5 seconds during a movement without a mandatory switch occurring...resulting in a burpee penalty

9/14/2012

9/14
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

WOD
Barbara
5rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 min
45 min cuttoff

AAB

First 20 min of class
Snatch Drills (Hi hang pop, mid thi, knee--hi hang drop- varied weights
EMoM for 12min
2 Snatches
**goal is to continue working on the same movements worked on in drill work... not abandon solid tech for sloppy tech that gets the job done.....today.

5 min of recover prep time

5 min to find Snatch max

Fran (gasp)
10 min cuttoff

Optional 2 a Day
Row 500 meters
50 Wall ball shots, 20 pound ball
Row 400 meters
40 Wall ball shots, 20 pound ball
Row 300 meters
30 Wall ball shots, 20 pound ball
Row 200 meters
20 Wall ball shots, 20 pound ball
Row 100 meters
10 Wall ball shots, 20 pound ball

8/13/2012

8/13

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

Foundations/Beginner session at 5.30 pm North

Front Squats
5@70
3@80
2@90
1@95+
1@95+
1@95+
1@95+

AAB Push Press like %'s inbetween sets

Then
21-15-9
Box Jumps
Burpees
Wall Balls

AAB
21-15-9
Twoofers
Burpees

8/11/2011

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 Session at 5.30 pm @ North.

WOD
Filthy 50

8/10/2012

8/10

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 session at 5.30pm North

Excellent work today crew!  Lots of PR's and lots of solid efforts.  It is always encouraging to see the people we have come to know and love work so hard and do so well.

WOD
10 min AMRP
30 DU (50 singles)
15 G2OH 75/55

rest 10 min

8 min AMRP
Run 200M
rest 30 sec

8/9/2012

8/9

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

AAB Warmup (starts at the very BEGINNING of class)
Snatch Drills (Hi hang Pop, Mid thi pop, knee pop, full pop)  DO IT RIGHT, OR DONT MOVE ON :).....please

Back Squat
5@70%
3@80%
2@90%
1@95%+
1@95%+
1@95%+
1@95%+
Rest no more than 2 min between sets

AAB
in between sets of squats, perform 1 Mid thi snatch (full), followed immediatly by a full snatch.
Both moves must follow the exact same bar path.  Athlete decides weight.

WOD
10 min AMRP
5 Cleans (aka squat)
5 S2OH
A)135/95
B)115/75
C)75/55
AAB:2 Bar MU after every 2 rds

8/7/2012

8/7/2012

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

Gen WOD

50 Squats
then,
7rds
10 KB Swings
10 Box Jumps
10 OH Lunges 45/25
10 Wall Balls
then.....
Two options....
If you showed up to do the WOD on Thursday......(the running wod)
Congrats... your done.
If you didnt however....
50 Squatting burpees :)TADAA!!!!!!(you guessed it, a squat, then a burpee.)

  Good times

AAB
30 min EMoM
Min 1: Full Clean and Jerk 80-85% Max
Min 2 :3 MU
Min 3: 30 DU

9/6/2012

9/6

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

Foundations/ Beginner session at 5.30 pm North

WOD
Run 1 mile
rest
Run 400m
rest
Run 1 mile
rest
Run 400m

Score all runs--goal is to keep like runs times as close as possible. (not to drop of a min and half on your  mile.

AAB after option
increasing in sets of 2,
max reps of
HSPU
T2B
without failing
Score rd number completed + reps

6/5/2012

6/5

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

Box Squats
-before squatting try to be on time so that you can properly loosen up your hammys, hips and back.
This lift is almost completely wasted if we are too tight in our middle.  So come stretch out like a mother.

Team, hold yourself and your lifting partners accountable.  You spend a lot of time and money coming to our little box, so make it worth both of those commitments.  Remember when doing the box squat we want to keep the knees from rolling forward at all.  When you're spotting, tell your buddy that they rolled.  And if you get told you rolled onto the toes, fix it, stretch it, or drop the weight.  good times!

5 @70% (warmup) aka: move
3@80% (warmup)
2@85-90% (kinda warmup)
1@95%  work
1@95%+ work
1@95%+ work harder
1@95%+ dont stop working... even if you pr'd or failed
1@95%+ dont suck:)

AAB: Pushpress like %'s in between sets

she did the man weight ladies and gents...

Gen WOD
50 Thrusters
run 400
a 95/65
b 75/55
c 65/45

AAB
10 min AMRP
10 GHD's
5 Snatch grip Deadlifts
5 Snatch Hi pops (full range of motion-ground to face)
10 Snatches
1 Bar MU
*The deadlift ends at full hip ext (bar meets ab wall below pelvic bone)
*The Snatch Hi pop begins with a deadlift and only becomes something more once the deadlift ends
*The Snatch copies every bit of the other two movements before dropping under the bar
- if unable to do the correct movements, drop the weight or count the fails as reps

8/4/2012

8/4

REST DAY

Foundations / Beginner session at 5.30 pm North

HOA Teams

OK Crew.... def no backing out now.  Plan on spending Fri evening, Sat and Sun in Springfield MO Nov 2-4

Please Bring a check for 50 bones to the gym... The cost was 300 a team.  We will have a link up soon to get discounted rates at a good hotel close by. (thx Sam!!)

Holland	Monster RX	Trevor B
Amy		BenS
SarahE		Dax
Bailey	Rockstar RX	Dandre
Sam		Jerry
Dani		Colton
AmandaD	Red Bull RX	Zach
LisaS		Shiloh
KaraW		MikeC
AlexB	Amp RX	Buck
KellyJ		Chris B
Keli T.		Shane
Six	Full Throttle RX	MattC
CathK		Brandon
JessicaB		LanceB
KaraS	Kill Cliff Scaled	JermeyD
Mandy		ScottA
LindseyC		Mitch
Taylor	NOS Scaled	BradP
Hannah		Nathan S.
Bev		DanielS

9/3/2012

CrossFit 540: 8,9,10
CrossFit 540 South: 8,9,10

NO FOUNDATIONS/BEGINNER SESSION TONIGHT.

Last Done on 7/18/2010


Triple Helen

Run 1200M
63 KB Swings
36 Pullups
Run 800M
42 KB Swings
24 Pullups
Run 400M
21 KB Swings
12 Pullups

Optional After AAB: Max Freezing Jerk

9/2/12

9/2/12

540 North 8,12,1,2

540 South 11,12

Front Squats

5-5@70%

3-3@85%

2-2@90-95%

Max, 2min rest between sets

then

max reps in 30 sec of

hanging squat clean 95/65

rest 30 sec

Double unders/Singles

rest 30 sec

hanging squat clean; aab hanging snatch

rest 30 sec

DU/Singles

rest 30 sec

Repeat