1-1-2014

CrossFit 540 North ONLY 

12-2


"The Gauntlet"

12.15

Fran

12.45

Run 800
200 DU
Run 800

1.15
2rds
50 WB
25 KB Swings
70/55, 55/35, 45/25

1.45

Grace
AAB
Amanda w opt. p. snatches

Happy New Year!!!!!!

12/31/2013

12/31

Crossfit 540: 5.15,6.15,8.15, 11.30
Crossfit 540 south: 5.15, 6.15, 11.30

NO EVENING SESSIONS

Front squats
Alt w
Push press
3-3-3-3

21-15-9
Deads
Oh lunges 45/25
Bj
A)225/155
B)185/135
C)155/105

12/30/2013

12/30

Crossfit 540:5.15, 6.15, 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
Hip mobility warm up

Back squats
3rds 10 squats @ 55-65%
Then 10 burpee bj
Rest.
Perform each rd independently and  as fast as possible.

Aab

Pull drills or catch drills to warm up

Snatch
1-1-1  @ 60-70
1-1@ 70-80
1-1 @ 80-90
1-1 @ ?

Everyone
15-12-9-6-3
Pull-ups/c2b
Clean and jerk
Push-ups
A)135/95
B)115/75
C)95/55

Extra row 800
20 hspu

12/29/2013

12/29

Rest day

12/28/2013

12/28

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

Team wod

3rds

50 thrusters
50 pull-ups
50 g2oh
50 bj

12/27/2013

12/27

Crossfit 540: 8, 11.30, 4.30, 5.30
CrossFit 540 South: 8, 11.30, 5

Dropping Front Squat
alt with
Squat Cleans
1-1-1@60-70
1-1@70-80
1-1@80-90
1-1@?

3rds
10 Deads
50 DU
A)275/205
B)245/165
C)205/125
*7 min cuttoff

4 min amrp
Run 400
as many burpees possible

extra
3 min AMRP
Row 500/400
as many DU possible

12/26/2013

12/26

Crossfit 540: 8, 11.30, 4.30,5.30

CrossFit 540 South: 12, 5

20 min EMoM

Even 2 Clean and Jerk

Odd  2-4 MU/ 4-8 Strict Pullups

3 min amrp

Wall Balls

3 min amrp

T2B/Situps

540's new gains program.  Lets make it happen

12/25/2013

12/25

Rest day!

Merry Christmas!   Thanks to all for  being such a great group.  I really mean that.  You all keep 540 such a fun place.  Holland and I and the rest of the trainers really have been blessed to have such quality people walk through our doors on such a regular basis. Thx again for being our second family!

Now have a great day!   Enjoy everything that  Christmas has to offer:).

12/24/2013

12/24

CrossFit 540: 8am 12 and 1
Crossfit 540 South: 11



Front Squats
and
Bench Press

3@60
5@75
3@85
1@95+

4 min AMRP
15 thrusters
15 Pullups
rest 2
repeat

or 3rds
15 thrusters
15 C2B
if completed in 4 min, add 4 min and continue
100/65

12/23/2013

12/23

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

CrossFit 540 South: 5.15,11.30,5pm

****Southies!  Please note the reduced hours for tomorrow due to the Holidays!

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!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

Thrusters/ Cleans: a135/95 b115/75 c 95/65

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings.   If you choose not to, then you must perform 1 burpee in between each ring dip.  :)

12/22/2013

12/22

Rest Day!

12/21/2013

12/21

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

Holiday hours
Mon - 12 days of Christmas wod
North: Reg
South: Check website for limited hours
Tues: Limited hours
Wens: Closed
Thurs and Fri: Limited hours
Sat: Normal
Sun: Rest Day

10 Min EMoM
2 Explosive Snatch/Clean Deadlift Pulls 90-110% max

10 Min EMoM
2 Snatch/ cleans

Team Wod
7 min AMRP
7 Bar Facing Burpees
7 OH/Front Squats
A)135/95
B)115/75
C)95/65

rest 3

7 min AMRP
2,4,6... Cleans/Snatches
4,6,12....Pullups or 2,4,6...MU

AAB extra
20 Strict hspu
20 Kipping
40 GHD's

12/20/2013

12/20

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

Gen wod

5rds
10 Jerks
10 KB SDHP
10 KB Goblet Squats
10 WB's
10 Burpees
10 Weighted Lunges - anyway
A)115/75, 70/55
B)95/65, 55/35
C)75/55, 35/15


AAB

Bench Press
3@65
3@80
3@85
3@90

8 min AMRP
7 Jerks
50 DU
185/125

Row 1000M
20 KB Snatches 70/55
20 alt arm
40 WB

12/19/2013

12/19

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

Front Squat
3@65
3@80
3@85
3@90

alt sets with

Shoulder Press - remember to up your max for the % work 5-10
5@75
5@80
5@85

3rds
Run 400M
Front Rack Hold for 2 Min
15 Pullups
20 Box Jumps
A)135/95
B)115/75
C)95/55
*every drop of bar bf time runs out earns 5 burpees

AAB

10 rds
5 C2B
1 BMU
2 Cleans 75-85%
rest 30 seconds

12/17/2013

12/17

CrossFit 540: 515,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 south :5.15,6.15,11.30,4.30, 5.30,6.30

Gen Wod

Cindy
30 reps from Ground to OH
A)135/95
B)115/75
C)95/65

rest

Karen
150 WB

AAB
Clean
1-1-1@60-70
1-1@70-80
1-1@80-90
1-1-1@90+

4rds
3 Squat Cleans
2 Rope Climbs
70-80% clean

Optional 2 A day

Row 800
10 Snatches 155/105
30 WB

12/16/2013

12/16

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

Gen WOD

6 min EMoM
Evens
4 Straight leg KB Deadlifts
8 Jumping Squats
Odds
10 Bar Jerks (Split or Push- technique drill_

Sets of 5,10,15,20
Dead Lifts
Burpee Pullups
A)225/155
B)205/135
C)165/105


AAB

Bench Press ** add 5 to 10 lbs from last cycle on to max for % work
3 @60
5@75
5@80
5@85

5 min AMRP
3 Deads
7 Push Press
275/205, 115/75

8 min AMRP
3 T2B
10 DU
6 T2B
20 DU
9 T2B
30 DU
12 T2B
40 DU
15
60
18
80
21
100
.....

12/15/2013

12/15

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

Front Squat
3@60
5@75
5@80
5@85

Gen Wod
Tabata Bottom Half Squats
8 rds
followed immediately by
5rds
15 Lunges
10 HPC
score reps and time (minus a 1 rep per second penalty for not holding squat)
A)115/75
B)95/65
C)75/45

AAB

Row 1000
15 Bar Facing Burpees
15 HPC 205/135

rest

4 rds
10 KB Swings 70/55
10 HSPU
10 box Jumps 30/24

12/13/2013

12/13

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

20 min AMRP
35 Box Jumps
35 KB Swings
35 WB
5 Deads
25 Box Jumps
25 KB Swings
25 WB
5 Deads
15
15
15
5
A)255/185 55/35
B)225/145 45/25
C)185/115 35/15

AAB

Deadlift
5@75
3@85
1@95

10 MU
10 Squat Snatches
10 BMU
6 Squat Snatches
30 T2B
4 Squat Snatches
135/95

12/12/2013

12/12

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

Bench Press
3@60
5@75
3@85
1@95

30 Burpees
rest 2 min
5rds
5 Front Squats
10 Ring Dips

then

30 Burpees

A)155/105
B)135/85
C)115/65
AAB)185/125

12/11/2013

12/11

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

Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30


Back Squats
5@75
3@85
1@95
alt sets with
Shoulder Press
3@80
3@85
3@95

12 min AMRP
5 Pullups
10 Pushups
15 Squats
2 Cleans
A)155/105
B)125/85
C)95/65

AAB
10 min AMRP
7C2B
7HSPU
2 Cleans 70-80% max

12/9/2013

12/9

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

Congrats to all the athletes that went and competed at Shredfest this weekend!  Everyone did great, and whats most important... had a great time.  Proud of everyone.

20 min AMRP
5 thrusters
7 HPC
10 Sumo Deadlift High Pulls
A)95/65
B)75/55
C)65/35

12/8/2013

12/8

CrossFit 540:12,1,2
Crossfit 540 south: 12,1

Deadlift
4@65
3@80
3@85
3@90

25 hspu\pushups
3 squat cleans /snatches
25c2b/pull-ups
3
25 wall balls
3
25 box overs 30/24
3
25 f squats /oh squats
3
A)145/100
B)115/75
C)95/65

12/7/2013

12/7

Crossfit 540: 9,10
Crossfit 540 south: 11, 12

****please note the special snow hours!!!

Team wod

7 min amrp
2 hand release burpee
2 g2oh 95/65

Rest

10 min amrp
5,10,15,20,25........
Thrusters
Kb swings
95/65
55/35

Tonights classes

4.30 and 5.30 are a go, 6.30 is cancelled at both gyms.

12/5/2013

12/5

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

Check here or FB for Schedule changes due to weather

10 min AMRP
25 Nasties
15 KB Swings
5 Burpee Box Jumps
A)55/35
B)45/25
C)35/15

then

5 min amrp
Clean and Jerk
a)115/75
B)95/65
C)75/55

AAB
Bench
4@60
3@75
3@80
3@85

Oly Skills/ Open Gym

12/4/2013

12/4

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

We will begin on time

EMoM 5 min
3 Halting Deads
2 Halting dead to full ext
1 Halting Dead to full ext and pop/ shrug
1 Clean
** bar only

EMoM 6 min
2 Cleans

Back Squats
4@65%
3@80
3@85
3@90

100 DU
then
3rds
9/7 Thrusters
21 Pullups or 7/4 MU
then
100 DU

A)140/95  

B)115/75 - 70 DU

C)95/55 - 50 DU

12/3/2013

12/3

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

Shoulder Press add 5 to 10 lbs to old max
4@60
5@75
5@80
5@85

20 HSPU/ 40 PU
20 T2B /40 Situps
5 Cleans
15 HSPU /30
15 T2B/30
5 Cleans
10 HSPU/20
10 T2B/20
5 Cleans
A)155/105
b)135/85
C)115/65
AAB) 185/125

Extra

5 min AMRP
Row 1000/ 850M
As many Bar MU possible

12/1/2013

12/1

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

5rds
Run 400M
rest 1 min

AAB
Deadlifts
4@65
5@75
5@80
5@85

everyone

21-15-9
Box Jumps OH Squats
Pullups
135/95

AAB extra
5 min amrp
Row 1000
as many rope climbs possible

11/30/2013

11/30

CrossFit 540: 7,8,9,10
CrossFit 540 south: 11,12

Bench Press
4@60
5@75
5@80
5@85

Or

Back Squats
10-10-10 @60-70

Team Wod (Everyone)
8rds
One Athlete performs
3 Jerks
5 FS
3 Jerks
then switch to other athlete
each person performs 4 rds
A)155/105
B)135/85
C)115/65
AAB)65% of jerk max

rest, then

Team Wod
200 WB

or

Team
6 min amrp
10 Snatches 155/105
15 C2B Pullups

11/29/2013

11/29

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

5rds
30 DU
20 Pushups
10 Power Cleans
5 Burpees
A)115/75
B)95/65
C)75/55

AAB

Back Squats
Add 10LBS TO PREVIOUS MAX for percentage work
4@60 %
5@75
5@80
5@85

7rds
3 Power Cleans @ 50%-60% back Squat max
30 Dubs
2 MU

11/28/2013

Rest Day!

Again!

Happy Thanksgiving!

Hours tomorrow are

North: 8,9,10
South: 9,10

11/27/2013

11/27

Rest Day!

11/26/2013

11/26

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

Holiday hours
Thurs: closed
Fri:  North- 8,9,10
        South- 9,10
Sat: Normal
Sun: Normal

5rds
7 Deads
7 Burpee Box Overs
21 Nasties
then
Run 800M
A)225/155
B)205/125
C)165/95


AAB
Shoulder Press
4@60
5@75
3@85
1@95
1@95+?

5rds
3 Squat Clean to OH
Run 100M
185/125

11/25/2013

11/25

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

Cindy
20 min AMRP
5 Pullups
10 Pushups
15 Squats

AAB alt
Deadlift
4@60
5@75
3@85
1@95
1@?

EMoM 12
1 Hanging Snatch
1 Hanging snatch from below knees
1 full snatch

30 C2B
100 DU
20 C2B
70 DU
10 C2B
40 DU

11/24/2013

11/24

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

Back squats
4@60
5@75
3@85
1@95
1@?

Aab
Bench press
4@60
5@75
3@85
1@95
1@?

Everyone
12 min amrp
3 thrusters.
6 burpees
9 box jumps 24/20
155/105
135/85
115/65

11/22/2013

11/22

CrossFit 540: 5.15,615,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10rds
12 Shuttle Sprints (3 mats long)
5 Clean and Jerk
Rest 1 min
A)135/95
B)115/75
C)95/65


AAB
Back Squat
5@ 75%
3@85%
1@95%
1 at PR?

4rds
3 Squat cleans @65% Front Squat max
6 Bar MU
rest 30 sec
4rds

3 Squat cleans @65% Front Squat max

12 C2B Pullups

rest 30 sec

11/21/2013

11/21

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

2rds
20 KB swings 55/35
10 Burpee Box Jumps
then, immediately
3rds
10 Front Squats
10 Burpee Pullups
A)135/95
B)115/75
C)95/55

AAB

Shoulder Press
4@70
3@80
3@85
3@90

3rds
7 Hanging Cleans
14 Ring Dips
205/135


Row 1000

11/20/2013

11/20

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

Gen Wod
Back Squats
10-10-10 @55-65

3rds
30 Situps
30 OH Lunges 45/25
30 Presses 75/55

AAB

Dead Lift
4@70
3@80
3@85
3@90

EMoM 10
3 Jerks @70%

10 min AMRP
4 Jumping Back Squats
8 T2B
16 DU

Row 500M

11/19/2013

11/19

Rest Day

11/18/2013

11/18

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

10 Deadlifts
10 WB
20
20
40
40
20
20
10
10
A)115/75
B)95/65
C)75/55

AAB

Bench Press
4@70
3@80
3@85
3@90

30 HSPU
30 C2B
30 Burpees

2rds
10 Hanging Snatches (athlete must take bar past knees with out hitting the ground on each rep)
10 OH Squats
155/105

11/18/2013

11/18

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

5rds
Run 400M
15 HPC
10 Ring Dips
5 Box Jumps
A)95/65
B)75/55
C)65/35

AAB

Back Squat
4@70%
3@80%
3@85%
3@90%

5rds
4 MU
Run 200M
Buy out 25 Ring dips

25 HPC
165/115

11/16/2013

11/16

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

Everyone
Shoulder Press
4@60
5@75
5@80
5@85

then choose either

Snatch
1-1-1@60
1-1-1@75
1-1-1@85
1-1-1@95+

OR

Run 800
70 Back Ext
70 Situps
Run 800M

then, everyone

5 min AMRP
10 Thrusters
10 Pullups
95/65

11/15/2013

11/15/2013

Rest day

11/14/2013

11/14

Hours

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

5rds
10 Deads
20 Squats
30 DU
A)225/155
B)185/135
C)155/105

AAB
Deadlift
4@60
5@75
5@80
5@85

12 min AMRP
2 F Squats at 50% Back Squat Max
2 Rope Climbs

1000M Row for time

11/13/2013

11/13

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

12 Min AMRP
10 Box Jumps
20 KB Swings
30 Nasties
55/35

rest 5

6 Min AMRP
5 Box Jumps
10 KB Swings
15 Nasties

Score both wods


AAB

Bench Press
4@60%
5@75
5@80
5@85

EMoM 10
3 Push Press @50-60% max jerk

5 min AMRP
2 Bar MU
4 Burpees
6 KB Swings 70/55

11/12/2013

11/12

Hours

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

We had a great weekend at HOA!  We sent up 6 teams and saw some incredible performances!

Our big highlights were 2 teams finishing in the Top 10, and our Masters team tied for 2nd!

Awesome!

540 went up and had a great time, and thats what matters the most:)  Now back at it!

Mandatory Warm up (after your own)
Wall Kicks
Wrist Mobility and/or bar receiving drills
2nd Pull drills(full ext before arm pull)

WOD
25 min AMRP
Run 400M
10 Power Cleans
5 Burpees
10 Pullups
A)135/95
B)115/75
C)95/65

AAB

Back Squats
4@60%
5@75%
5@80%
5+@85%

EMoM 10
2 Cleans 80-90%

50 Pullups
100 DU
20 Pullups
50 DU

11/10/2013

11/10

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

Back squats
5-5 @60-70
3-3 @70-80
2-2 @80-90

Then

3rds
Run 400
21 WB
15 t2b
9 f squats
A)135/95
B)115/75
C)95/55

11/9/2013

11/9

Crossfit 540: 8,9
Crossfit 540 south: 11,12

Team wod
4rds
30 f lunges
30 bj
30 pull-ups
A)135/95
B)115/75
C)95/55

11/8/2013

11/8

CrossFit 540: 5.15,6.15,8.15,  !!!!!!!NO 11.30!!!!!!!!  4.30,5.30
CrossFit 540 South: 5.15,6.15, !!!!!!!NO 11.30!!!!!!!  4.30,5.30

PLEASE NOTE THAT THERE IS NO 11.30 SESSION AT EITHER GYM TODAY

Sat
North: 8,9
South: 11,12

Sun
North: 8,12,1
South: 12,1

WOD

Find 2 rep Thruster Max

Grace
G2OH 30 reps
A)135/95
B)115/75
C)95/65

4 min AMRP
Run 400M
as man Nasties possible w time remaining

11/6/2013

11/6

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

20 min AMRP
10 Squats
10 Pushups
10 Situps
10 KB SDHP
A)70/55
B)55/35
C)35/25

AAB/HOA
Find your Two Rep max Thruster
and
Open Gym

11/5/2013

11/5

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

The Filthy 50
50 BJ
50 Jumping PU
50 KB Swings 35/25
50 Lunges
50 K2E
50 Pushpress 55/45  -dont drop the bar please-
50 Back Ext
50 WB
50 Burpees
50 DU

*40 min cuttoff

11/4/2013

11/4

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

Back Squats

3-3 75%
2-2 80%
1-1 90+

3rds
Run 400M
20 Pullups
10 Clean and Jerk
10 Burpees
A)155/110
B)135/85
C)115/65

11/3/2013

11/3

Rest Day

11/2/2013

11/2

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

First 25 min of start of class

(trainer will be at start of class 30 min early to allow for warmup... even at the 7....ugh)

Find a C and J max
and a
Deadlift max

OR

Find a Snatch max
and a
C and J max

then at the 30 min mark

Team Wod
4 mins
max RC/ Burpees
rest 1 min
4 mins
DU/ singles
rest 1 min
4 mins
Mu / Pullups
rest 1 min
4 mins
WB
4 mins
kb swings 55/35 AAB 70/55

score each 5 movements separately

next day is a rest day

11/1/2013

11/1

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

3rds
Run 800M
20 T2B

10/31/2013

10/31

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

Back Squats
3@70+
2-2@80+
1-1-1@90+

2rds
20 HPC
20 OH/FS
20 BF Burpees
20 Press
20 Back Squats
A)115/75
B)95/65
C)75/55

10/30/2013

10/30

Rest Day!

10/28/2013

10/28

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

Run 800M
rest 3
Run 800M

OR

Snatch
1-1@70+
1-1@80+
1-1@90+
1-1-1@95+

then

6 min AMRP
5 Clean and Jerk
1 Rope Climb/ 3 Strict Pullups
A)165/115
B)145/95
C)115/65

Rest 4

6 min AMRP
5 Snatches/ Cleans
1 Rope Climb/ 3 Strict Pull ups
A)135/95
B)115/75
C)95/55

-score each separately

10/27/2013

10/27

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

Junk drawer

50 Kb swings 55/35
Run 400
50 push-ups
Run 400
50 bj
Run 400
50 deads 135/95
Run 400
50 wb
Run 400

10/25/2013

10/25

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

5rds
Run 400M
15 Pullups
30 DU
AAB C2B

10/24/2013

10/24

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

Back Squats
4@70
3@80
2@90
1-1-1@95+

5rds
3 min AMRP
5 Front Squats
18ft shuttle run (1 hand touch)
Rest 3 min
Score total lengths
A)155/105
B)135/85
C)115/65
AAB)185/135

10/23/2013

10/23

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

Clean
1-1@70%
1-1@80%
1-1@90%
1-1-1@95+
AAB Squat Clean

15 min AMRP
Run 200M
10 Flytraps
5 HPC
5 Flytaps
2 HPC
A)155/105
B)135/85
C)115/65

AAB alt
15 min AMRP
Run 200M
2 Hanging Snatch
3 MU
2 Hanging Snatch
155/105

10/21/2013

10/31

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

Jerk 20 min from Class start
1-1@70+
1-1@80+
1-1@90
1-1-1@95+

Gen Wod
20 min AMRP
25 Box Jumps
25 Jumping Pullups
25 Lunges
25 KB Swings 35/25
25 K2E
25 Push Press 55/45 -dont drop the bar
25 Back Ext
25 WB
25 Burpees
25 DU

AAB alt (after Jerks)
OH Squats 15 min
Find a max

8 min amrp
10 WB
4 Cleans
2 F Rack lunges
155/105

10/20/2013

10/20

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

Back Squats
3-3-3-3-3
70%+ and up each set

Helen
3rds
Run 400M
21 KB Swings 55/35
12 Pullups

10/19/2013

10/19

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

Bench Press
3-3-3-3-3

or

Snatch
3 Reps @70%+
3 @80+
2@90+
1-1-1@95+

Team Wod
1 Person performs
15 Cleans/Snatches
15 Burpees
15 Squat Cleans Snatches
15 Ring Dips

then the other athlete performs the same

then, one at a time, both athletes share

45 Cleans Snatches
45 Burpees
45 Squat Clean/Snatches
45 Ring Dips

A)95/65
B)75/55
C)65/35

10/18/2013

10/18

Rest Day!

10/17/2013

10/17

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

7 G2OH
30 T2B
7 G2OH
100 DU
7 G2OH
10 MU / 30 pullups

rest 4 min

7 Squat Cleans
30 pullups/C2B
7 Squat Cleans
30 HSPU / 60 pu
7 Squat Cleans
7 Rope Climbs/21 Strict pu

A)165/110
B)135/85
C)115/65
AAB 5reps @ 205/140

10/16/2013

10/16

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

Back Squats
3-3-3-3-3
70% + each set

Run 400M
Rest 1 Min
35 Box Jumps / 25 @ 30/24
Rest 1 Min
Run 400M
Rest 1 Min
25 Front Rack Lunges
135/95
115/75
95/65
Rest 1 Min
Run 400M
Rest 1 Min
30 Burpees
Rest 1 Min
Run 400M

10/15/2013

10/15

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

EMoM 15
Evens: 20 sec squat hold-upright as possible w the lumbar curve being the priority
Odds: HPC
AAB option
1 Snatch- last 5 min, touch and go two reps

10 min amrp
20 Squat Clean to OH
25 KB Swings
30 OH/FS Squats
A)95/65  55/35
B)75/55  45/25
C)65/35  35/15
AAB 115/75  70/55

10/13/2013

10/13

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

12 min
Clean Pulls from blocks/benchs/boxes/ weights, set start at knees.... from start of second pull(shins should be almost straight)

EMoM
1 Clean and Jerk
5 Burpees
AAB) no burpees

30 Pullups
then
150 Lunges
100 Situps
50 Box Jumps
then
30 Pullups

AAB
3 MU
then
3rds
30 ft of Front KB Lunges 55/35
6 Box Jumps 30/24
9 T2B
then
3 MU

Optional After

4 Min cap

Run 400M

amrp w time remaining

Thrusters 

AAB135/95, gen 95/65

10/12/2013

10/12

CrossFit 540:  7,8,9  NO 10
CrossFit 540 South: 7, 4.30pm

*****Note the special Game Day times!!!!!!!

One time through the following

2rds
10 Deads
35 Squats
70 DU
then
20 Burpee Box Overs
then
2rds

10 Deads

35 Squats

70 DU

then

20 Burpee Box Overs

then

2rds

10 Deads

35 Squats

70 DU

then

20 Burpee Box Overs

A)275/185

B)245/155

C)185/105

10/11/2013

10/11

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

Back Squats
3-3-3-3-3
Start @ 75 and increase each set

10 T2B
10 Burpees
3 Cleans
9
9
3
8
8
3
........
1
1
3
20 min Cap

A)155/105
B)135/85
C)115/65
AAB)185/135

AAB Extra
3rds
30 GHD's
30 ft of hs walks

10/10/2013

10/10

Rest Day!

10/9/2013

10/9

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

Remember!!!! the evils of lifting weights.

Jerk
7 reps @ 60%
5 reps @ 70%
3 reps @ 80%
1 @ 85
1 @ 90
1 @ 95
1-1-1@95+

12 min AMRP
7 G2OH
2 Rope climbs or 5 Strict Pullups
A)155/105
B)135/85
C)115/65

AAB extra
8 min amrp
15 WB
2 MU

10/8/2013

10/8

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

Gen WOD
25 min AMRP
Run 200M
5 Front Squats
7 Burpees
10 KB Swings
A)115/75, 55/35
B)95/65, 45/25
C)75/55, 35/15

AAB
20 min
Hanging Squat Snatch

10 min AMRP
3 FS
50 DU
205/145

10/7/2013

10/7

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

21-15-9
Pullups and Box Jumps
AAB: C2B and 30/20

recover

3rds
Run 800M
rest 4 min

10/6/2013

10/6

Extra Rest Day/ Recover Clean up from gym day

We will be at gym, North and South, at 2 to get things back to normal at gym.  Feel free to come and do an open gym or to help restore order

Thanks again to all who helped make this event happen.  Your support means more than I can say, and YOU all made WW1 a success.

10/4/2013

10/4

Rest Day!!!

If you are bored today, come on down to North and help us prep they gym for WW1!!!!!  We will be there at 9.30 on

Volunteers and Judges

Meeting at 6 tonight.  PLEASE PLEASE PLEASE make this a priority!  See you soon!

10/3/2013

10/3

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

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

Since we at LEAST have two rest days coming up....

Gen WOD

Fran

21-15-9

Thrusters

Pullups

10 min Cap

A)95/65

B)75/55

C)55/35

rest 5 min

Annie

50-40-30-20-10

DU

Situps

10 min Cap

rest 5 min

Grace....plus 20

50 G2OH

at Fran Weight

AAB alt

15 min

Squat Clean and Jerk

21 Burpees

15 C2B

9 Thrusters 155/105

rest 

3rds

2 Squat Cleans 225/155

4 MU

then,

100 DU

then,

3rds

15 KB Swings 70/55

15 WB

10/2/2013

10/2

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

Bench Press

3-3-2-2-1-1-1@70%
add weight at each set

7 min AMRP
5 Burpees
5 HPC
5 OH/FS
A)155/105
B)135/85
C)115/65

10 Min AMRP
Run 800M
10 Rope Climbs
As many Front Rack lunges possible w time remaining.
same weight

10/1/2013

10/1

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

4rds
Run 400M
10 Deads
30 Air Squats
180 Box Jumps..... or 15
A)225/155
B)185/135
C)155/105

AAB alt
Snatch
1-1-1-1@60-70
1-1-1@ 70-80
1-1-1@80-90

4rds
4 P Cleans 205/145
8 Box Jumps 30/24
12 Pullups

9/30/2013

9/30

Rest Day!

9/29/2013

9/29

CrossFit 540: 8,12,1 NO 2!!!
CrossFit 540 South: 12,1


Wod war dry practice session at 2 north. Open to all!!! Please come help us prep
5rds
10 Thrusters
Run 200M
A)95/65
B)75/55
C)65/45
AAB)115/75

9/28/2013

9/28

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

WOD

Back Squat Max Effort

Team Wod
20 min AMRP
10 OH/ Front Squats
5 MU/ 15 Pullups
35 DU
*every three rds perfrom 20 Burpees per team

9/27/2013

9/27

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

Max Effort Back Squat Warmup

3rds
10 G2OH
Run 400M
A)155/105
B)135/85
C)95/55
AAB) 205/135

9/25/2013

9/25

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

WOD

Max Effort Back Squat - everyone

20 Min AMRP
5 KB Swings 55/35
10 Nasties
5 Box Jumps
10 Nasties
5 Burpees
10 Nasties

AAB alt
Clean and Jerk
1-1-1-1@60-70
1-1-1@70-80
1-1@80-90

then

6rds
5 FS
2 Rope Climb
Buy out -  30 T2B
185/135

optional 2 a day
10 rds
30 sec row
30 sec rest

9/24/2013

9/24

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

Team, we will be having a WW1 run through on Sunday at 2 pm North.  We need as many people there as possible to mimic everything as well as possible.  Athletes, Judges, volunteers.  Please, if you can, be there.  Thanks guys!!!

Back Squat max effort
1 rep heavy as possible

Run 1 Mile

recover

7 min AMRP
4 Deads
3 HPC
2 Jerks
1 Lunge on each leg
A)155/105
B)135/85
C)105/65

9/23/2013

9/23

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

Wod 1
10 min AMRP
Run 200M
10 Situps
10 Box Step ups holding KB 35/15

Recover

Put up the KB and then WOD 2

AAB alt to wod 1
Snatch
1-1-1-1@60-70
*drill at this weight the 2nd pull (from knees waist wo straitening legs)
1-1-1@70-80
*drill halting dead
1-1-1@80-90
max?
*drill Snatch balance through all weights

WOD 2
2rds
40 WB
25 pullup/C2B

9/22/2013

Rest Day!

9/21/2013

9/21

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

****NOTE the special Game Day/BBB session times

at 10am North we will be doing a dry run of the WW1 wods.  This is open and encouraged to ANYONE to come and do.  See you there

WOD
Team Wod
3rds
50 Deads
50 Pullups
50 Thrusters
Run 400M
A)95/65
B)75/55
C)65/35

Tonight and Tom!

Team!!!!  With BBB in this week we are going to cancel the 630pm sessions tonight at north and south!  Also, at north Tom for sat, there is no 10 am session.  We are going to do some dry runs for ww1.  If you would like to help out with that... Then come on in and join us.   

Session at south Tom will be early at 9 and 10 because of the game. 

9/20/2013

9/20

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

3rds
21 K2E
21 KB Swings 55/35
21 Pushups
3 Rope Climbs/ 7 strict pullups
21 Box Jumps
50 Lunges

AAB alt
5rds
2 Cleans 225/145
4 MU
6 Deficit HSPU 45's-no ab mat
*scale as needed

and

Row 1000m

9/19/2013

9/19

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

Bench Press
3-3@70%, 75%
2-2@80%,85%
1-1-1@95+

6 min cap for each rd
Run 800M
w time left as many OH Squats possible

rest 4 min

6 min cap for each rd

Run 800M

w time left as many Front Rack Lunges possible

score both totals

9/18/2013

9/18

Rest day

9/17/2013

9/17

CrossFit 540: 5.15,6.15,,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

Clean and Jerk
1-1-1 @70%
1-1-1 @ 80%
1-1-1 @ 90%
max?

Run 800M
rest 3 min
75 WB
rest 3 min
75 KB Swings  or AAB 30 Hanging Snatches 135/95

9/16/2013

9/16

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

Front Squats (Last Time)
5@60-70
3@70-80
2@80-90
1-1-1@95+

4rds
15 Pullups/C2B
15 Box Jumps (AAB30/24)

9/15/2013

9/15

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

25 min AMRP
5 Cleans
10 Ring Dips
Run 200M
A)155/105
B)135/85
C)115/65
AAB)185/125

9/14/2013

9/14

Rest Day!

9/13/2013

9/13/2013

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

4rds
Run 400M
Rest 1 Min

5rds
60 DU
40 Squats
20 Situps
10 Pushups-feet on plate

AAB alt
21 T2B
42 Squats
84 DU
15 T2B
30 Squats
60 DU
9 T2B
18 Squats
36 DU

9/12/2013

9/12

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

Front Squats
5@60-70
3@70-80
2@80-90
1-1-1@95+

3rds
9 Deads
6 HPC
3 Jerks
9 Deads
6 HPC
3 Jerks
Run 400M
A)155/105
B)125/85
C)95/55
AAB)185/125

9/11/2013

9/11

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

Snatch or Clean
1-1-1 @70%+
1-1-1@80%+
1-1-1@90%+
Max?

10 min AMRP
5 Squat Clean thrusters
10 Pullups
15 Lunges

10 min AAB alt
3 Squat Clean thrusters
2 Rope Climb
155/110

9/10/2013

9/10

Rest Day

9/9/2013

9/9

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

Bench Press
5@60-70
3@70-80
2@80-90
1-1-1@95+

Run 1200M

then

12 Min AMRP
10 Front Lunges
10 S2OH
10 T2B
A)95/65
B)75/55
C)65/35

8/8/2013

8/8

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

Front Squats
5@65-75
3@70-80
2@80-90
1-1-1@95+

Run 800M
then
2rds
15 Cleans/Snatches
15 Burpees
A)135/95
B) 115/75
C)95/55

Help!!

540 Family!

We need more help for WW1 on Oct 5.

Judges or Volunteers

Please sign up at either gyms.  The more peeps we have the smoother the ride and the more you can rest up and chill.  We want this event to go off without a hitch so please consider helping us out that Sat.

And you get a free shirt!:)

9/7/2013

9/7

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

Its called natural selection.

Team WOD

20 FS/OH Squats
a)155/105
b)135/95
c)115/75
20 Box Overs
20 Thrusters

a)155/105

b)135/95

c)115/75

20 Power Cleans
A)205/145
B)165/105
C)125/75
20 T2B
20 Burpee Pullups/ Burpee MU
20 T2B
20 Power Cleans
20 Thrusters
20 Box Overs
20 FS/OH Squats

9/6/2013

9/6

Rest Day!

9/5/2013

9/5

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

Front Squats
5@65-75
3@70-80
2@80-90
1-1-1@95+

3rds
50 Nasties
20 Box Jumps GS
Run 400M

9/4/2013

9/4

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

20 min amrp
5 Deads
7 Burpee Pullups
10 WB
A)185/135
B)155/115
C)135/95

AAB alt
15 Snatches @80%
rest 3 min
25 MU
Rest 3 min
50 HSPU

9/3/2013

9/3

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

6 min EMoM
4 Squat Clean thrusters-AAB:2 reps

4 min EMoM
4/2 Squat Clean to OH

Run 1 mile

7 min amrp
3 Clean and Jerk
3 T2B
6
6
9
9.....

9/1/2013

9/1

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

Front Squat
5@70-80
3@75-85
2@80-90
1-1-195+

Nancy
5rds
15 OH/FS
Run 400M
A)95/65
B)75/55
C)65/35

extra
30-20-10
Plate Flips

50 HSPU

8/31/2013

8/31

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

***note special game day hours for south

https://hotshots19.crossfit.com/

click on the link above to donate

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Warmup on your own (first 15 min of class)

Clean Drills

-Halting Deads

-Halting Dead to Full Ext

-Clean

or 

Snatch Drills

WOD

Alternating Dropping Front Squats and Cleans

or 

Alt Snatch Balance and Snatches

Team Wod

12 min AMRP

5 Strict Pullups/BMU

10 Thrusters 95/65

15 KB Swings 55/35 -70/55

South Game Day hours for tomorrow!

10 and 11 Southies!

North, normal hours.

8/30/2013

8/30

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

HOA tryout results.  Remember team, you didnt have to tryout to go to HOA.

Signups are at midnight on Sun night!  Make sure to sign your team up, this will be sold out by 1am Monday morning.

EMoM 10
Clean and Jerk
5 Burpees
AAB - No Burpees

3rds
10 G2OH
10 Burpees

recover

Run 1200M

8/29/2013

8/29

Rest Day!

8/28/2013

8/28

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

Bench Press
3-3
2-2
1-1-1

7rds
10 Pullups
10 Pushups
10 Situps
10 Squats
2 Deadlifts
A)315/225
B)265/175
C)225/155
AAB)C2B, 80-90% max dead

8/27/2013

8/27

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

Back Squats
5@70-80
3@75-85
2@80-90
1-1-1@95+

Run 1200m
rest 3 min
Run 800

2 min amrp
G2OH
A)135/95
B)115/75
C)95/65
AAB 155/110

8/26/2013

8/26

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

12 min amrp
5 Burpees
15 Hanging Cleans
5 Burpees
15 WB
a 95/65
b 75/55
c 65/45
rest 4 min

8 min amrp

5 Burpees

15 Hanging Cleans

5 Burpees

15 WB

a 95/65

b 75/55

c 65/45

8/25/2013

Rest day

Tryout wod at 1 north

8/24/2013

8/24

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

HOA Tryout wod at 11 North

If ANY teenager is interested in going to HOA on an all 'teen' team, please be sure to contact Bailey:)

Skill Ladder
2 min of each of the following
Ring MU/ PU
2 min rest
Pistols/Lunges
rest
HSPU/ Plate PU
rest
DU/singles
rest
Bar MU/Ring Dips
rest
Rope Climbs/Box Jumps

**no alt for RC or DU in tryout wod

***HOA tryout athletes can come to any session to perfom tryout wods, but must wait till after class is done and be counted.

8/23/2013

8/23

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30 NO 6.30!!!!
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30 NO 6.30!!!!

Tryout wod at 6pm North
Sat : 11am North
Sun : 1pm North

NO 6.30 SESSIONS

the 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Sq Cleans

8/22/2013

8/22

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

Back Squats
5@70-80
3@75-85
2@80-90
1-1-1@95+

4rds
Run 400M
rest 1 min

after last min break

30 Deads
50 Box Jumps
A)185/135
B)155/105
C)135/85

8/21/2013

8/21

Rest Day

8/20/2013

8/20

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

WOD


3rds of Eva

Run 800M
30 KB Swings
30 Pullups

AAB alt

For the athletes that will be trying out this weekend.

work on one of the wods.

8/19/2013

8/19

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

Push Press
2-2
1-1
Push Jerk
1-1-1

30 HSPU/50 Pushups
5 Deads
150 DU
5 Deads
Run 800M
5 Deads
50 WB
5 Deads
A)275/185
B)245/155
C)205/115
AAB)345/225

8/18/2013

8/18

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

Alt Dropping Front Squats and Squat Cleans
1-1-1-1-1-1-1

or

Front Squats
5-5-5-5-5

then

Run 400
then
5rds
5 Thrusters
10 T2B
then
Run 400M

8/16/2013

8/16

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

CrossFitters of old!!!!  Christina is back!!! .....for the weekend anyway:)  She is inviting everyone and anyone to join her Friday night at La Huerta in Fay and then on to wherever after

Check our FB page for more details tomorrow!

Back Squats
5@70-80
3@75-85
2@80-90
1-1-1@95+

20 Min AMRP
8 KB Swings 55/35
4 WB
2 Burpee Box Jumps

AAB
Nate
20 min amrp
2 MU
4 HSPU
8 KB Swings 70/55

AAB 2-a-day
Push sled 100m down
Farmer carry KB 200 M down and back
Push sled 100M back
Two 70's for guys/ Two 55's for ladies
*weight is for sled AND farmer carry

8/15/2013

8/15

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

***Sign up sheets are up at both gym for HOA tryouts.  Remember, if you are wanting to do HOA, we really want you to tryout.  Even if you have a set team, so we can see how the chips fall.  

If you are struggling with the time of tryouts, please just let me know.

EMoM 10

Evens: 2 Squat Cleans
Odds: 2 Push Press

4rds
10 Front Rack Lunges
15 Pullup
A)135/95
B)115/75
C)95/65
AAB: every break earns athlete 2 extra Lunges and 5 extra Pullups to be done at the end of the 4th rd and included in the time.

8/14/2013

8/14

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

i love pre workout

2rds
25 BJ
25 Jumping Pullups
25 KB Swings 35/25
25 Lunges
25 K2E
25 Push Press 55/45
25 Back Ext
25 WB
25 Burpees
25 DU

AAB alt

Snatch Work
Drills
Light Weight to Heavy

EMoM 12 min
1 Snatch
1 Hanging Snatch - wo dropping bar

Max Effort for reps
2 min Snatches
2 min Hanging Snatches
choose your own load

HOA Tryouts

The Heart of America Challenge is coming this November in Springfield MO.  Its a HUGE 6 person team comp.  Some of you made it out to Regionals in Chicago this year to cheer our team on.... HOA is  as big as regionals, and almost pulls as much talent also.  Teams from as far as  Ohio and Nebraska bring their A teams and throw down.  Its awesome.

And... it gets better every year.  This year promises to be the biggest yet.  We have made this event a priority the past two years and will continue to do so, as it is not only an exceptionally ran and programmed event..... but also a GREAT measuring stick for the next years CrossFit Games Open and Regionals.

In order to put our best foot forward, we will be having tryouts next weekend.  The 23rd-25th.  ONE workout each of those days.  If you cannot make it for those days, then you can tryout this weekend as well.  Contact a trainer and work out the details.  If you cant make any or the days, please let us know and we will try and work something out with you.

We really hope everyone who is interested will try out.  HOA is a big deal and a great way to test our mettle against the best in the region.  If you are wanting to do HOA, please tryout and if not liking the layout of the teams, then look into creating your own teams.  But we really do want to make sure we are sending out our best teams possible.

Be looking for an HOA tryout sign up sheet at the gym, AND..... a Wod War 1 Judge and Volunteer sign up sheet also.  We will need a TON of help for WW1 and Im sure the 540 is up for it!

Thanks guys!!

Also!  We need judges for the tryouts also.... if you are interested in this, let a trainer know.

The 540

50 OH Lunges 45/25

40 Pullups

30 Thrusters

20 Burpees

10 Squat Cleans 135/95

This workout will be double weighted in the scoring system.

13 min cuttoff

The Skill Ladder

2 min MU/ pullups 1/10

rest 2

2 min Pistols/ Lunges 1/5

rest

2 min HSPU / Feet on plate Pushups 1/5

rest

2 min DU- no other option

rest

2 min Bar MU / Ring Dips 1/10

rest

2 min Rope Climbs/ no other option

Each event will be scored individually at a reduced rate and then the total skill ladder will be scored as well.  If you are unable to perform any of the movements or options, then you may take a 0 for that movement and move on to the next.  Scaling subject to change

Oly Complex

2 rep touch and go Clean- on second clean- jerk

1 Snatch- without dropping- 1 hanging snatch

add totals together

8/12/2013

8/12

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

Protein finally explained!!!!!

Back Squats

5-5-5-5

AAB alt

Box Squats

3-3@75-85

2@80-90

1-1-1@95+

5 min amrp

Thrusters 

*every break do 7 Burpees - break is stopping anywhere outside of locked out overhead

A)95/65

B)75/45

rest

10 cap

Games Elizebeth

21-15-9

Power cleans

Ring Dips

A)135/95

B)115/75

C)95/55

8/11/2013

8/11

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

Run 800M
rest 3
Run 800M


20 Burpees
5rds
15 WB
30 DU
15 Lunges
then
20 Burpees

8/10/2013

8/10

CrossFit 540: 7,8,9,10
CrossFit 540 south: 11,1,2

15 min to find max Squat clean

Team wod

3 rope climbs/ 15 burpees
30 bmu / 90 pull-ups
3 rc/ 15 burps
30 snatches/ 30 clean and press
3 rc / 15 burpees

8/9/2013

8/9

Rest Day!

8/8/2013

8/8

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

Back Squats
5@60-70
3@70-80
2@80-90
1-1-1@95+

3 rds
15 T2B
5 Squat Clean
A)155/105
B)135/85
C)115/65
AAB)185/135

rest 3 min

3rds
20 Pullups
5 G2OH