6/1/2013

6/1

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

Max effort b squat warmup.
Find max.  Quickly

Team wod
45 min Amrp
1 thruster
1 burpee
2
2
3
3
Until time runs out...
A)115/75
B)95/65
C)75/55

Just kidding.  Make it 15 min:)

After fun.... Push the sled 200m for time.

5/31/2013

5/31

Rest day!

5/30/2013

5/30/2013

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

THIS.... is and incredible group.  They are heading to Chicago this weekend to represent CF540 at the North Central Regionals.  They will do well.  I have watched them train and am inspired by the hard work and determination.  Root for them and cheer them on this weekend as they give represent our little family.  We will try and post on FB, but more info will be on the CF games site as well.

Back Squats
2-2@80-90
1-1-1@95+

30 Squat Clean and Jerk/ Thruster for time
A)145/100
B)115/75
C)95/55
AAB)175/120
*15 min Cutoff

rest

AMRP in 5 min
3 Squats
2 Lunges
1 Burpee
AAB
4 Pistols
1 Burpee

5/29/2013

5/29

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 10
Evens
Shoulder Press
2 reps as heavy possible
Odds
5 Halting Deads (stop at knee)

6 min AMRP
Run 800, w time left on clock
As many Pushups/ HSPU as possible
A)800
B)600
C)400

rest 4 min

4 min AMRP
Run 400M
As many DU possible

rest 3 min

2 min AMRP
Run 200M
As many Nasties possible

5/28/2013

5/28

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

Back Squats
2-2-2@80-90%
1-1-1 @ 95+

AMRP 10 Min
5 Power Cleans
7 Pullups
10 WallBalls
A)155/105
B)135/85
C)115/65

AAB
C2B
Sets must be done unbroken to count, scale as needed, but sets must be done unbroken

5/27/2013

5/27

Rest Day!

5/26/2013

5/26

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

'White'

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. 

5rds 

3 Rope Climbs/15 Pullups

10 T2B/20 Situps

21 OH Lunges 45/25

Run 400M

5/25/2013

5/25

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

Front Squat 2-2-2-2-2 @ 90%

then

Team WOD

50 M Lunges
Finish Running 400M
50 M Frog Jumps
Finsh Running 400M
30 Power Cleans (split as needed)
Run 800M
30 Burpee Box Overs
A)155/110
B)135/85
C)115/65

5/24/2013

5/24

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

Fran

21-15-9
Thrusters
Pullups
A)95/65
B)75/55
C)65/55

This Sat

5/23/2013

5/23

Rest Day!

5/22/2013

5/22

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

EMoM 10

3 DB Thrusters on each Arm

AAB
First 5 Min - 2 Heavy Thrusters
Last 5 Min - 1 Heavy Thruster


50 WB
Run 400M
10 KB Front Rack Lunges
Run 400M
15 KB Lunges
Run 400M
20 KB Lunges
A)55/35
B)35/25
C)25/15
AAB) 70/55

5/21/2013

5/21

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

Gen WOD

5rds
10 Deads
10 Bar Facing Burpees
10 Pullups
A)185/135
B)155/115
C)135/95

Alt AAB---watch the vid below....
@ 40% snatch max
10 Hi hang Snatch dip pops
10 Hi hang Snatch dip power snatch
10 From knees power Snatch
10 From just below knees Power Snatch
10 From ground Power Snatch
10 From Ground Snatch
* all reps must move BEGIN from the bent knee upright torso position

10 min to find Snatch max

then

5rds
10 Squat Snatches
10 Pullups
95/65

5/20/2013

5/20

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

Run 1200 M for time

then

Elizebeth
21-15-9
Squat Cleans
Ring Dips

5/19/2013

5/19

Rest Day

5/18/2013

5/18

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

Pause F Squats
2-2@90
1-1-1@95+

then

Team WOD

15 min AMRP
42 Thrusters
42 Pullups
30 thrusters
30 Pullups
18 thrusters
18 Pullups
then with the time left on the clock
Run as many times around set parking lot area as possible, relay style- one athlete at a time.
Score number of runs or number or reps in Double Fran

5/17/2013

5/17

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

Bench Press
2-2-2 @90%
1-1-1 @95+%

3rds
Run 800M
15 Deadlifts
A)255/165
B)225/145
C)185/125
AAB)315/205

5/16/2013

5/16

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

Front Squats
2-2-2@90%
1-1-1@95%+

5 min Max Effort KB Swings
A)55/35
B)45/25
C)35/20
* every time a kb is dropped- 5 burpees

recover

7 min AMRP
5 pullups
5 squats
run 20 m
10 burpees

Alt AAB wod
Snatch
10 Pulls at 80%+

then

10 min AMRP
2 Squat Snatches
2 Rope Climbs
155/105

5/14/2013

5/14

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

WOD

10 EMoM
5 Squat Clean Thrusters/ AAB 2 reps

then

3rds
21 SDHP
12 S2OH
Run 400M
A)95/65
B)75/55
C)65/35

5/13/2013

5/13

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

Bench
Warmup(fast)
5@70
3@80
2@90
Work
1@95%+

1@95%+

1@95%+

1@95%+

Wod

3 min AMRP

Run 400M

with time left on clock, as many burpees possible

recover, then

10 min AMRP

20 WB

50 DU 100 singles

5/12/2013

5/12

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

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

4rds
10 T2B/15 Situps
10 Power Cleans
A)135/85
B)115/75
C)95/65
AAB) 5 reps @ 185/115

5/11/2013

5/11

Rest Day!!!

Crawfish Boil at 11 North!

Feel free to bring your friends.  Its free, just come and have a good time.  We will also have a baggo tourney.

Last years was a blast.  Hope to see everyone there!!

5/10/2013

5/10

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

AAB Snacking

Front Rack Lunges
4-4-4-4-2-2

then

3rds
Run 800M
rest 4 Min

5/9/2013

5/9

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
Warm Up
5@70
3@80
2@90
Work
1@95+
1@95+
1@95+
1@95+

WOD
6 Min AMRP
1 Squat Clean
1 Burpee
then
2 Squat Cleans
2 Burpees
3
3
4
4...until time runs out
*score completed rep round, plus addition reps in uncompleted rd

then

14 min AMRP
5 Deads
7 Box Overs
10 Nasties
A)135/95
B)115/75
C)95/55


AAB Alt WOD
Find three Rep OH Squat- No Rack

then

3rds
2 Rope Climbs
4 Squat Cleans 225/135

5/8/2013

5/8/13

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

!!!!!
Remember, this Sat day which is an OFF day, is the 2nd annual CrossFit 540 Crawfish Boil!!!

It begins at 11 at North.  Bring your own drinks and any sides if you want them.

We will provide the Boil and the Baggo Tourney.  Hope to see you all there!!!

Here is a link to last years good time!

http://vimeo.com/41749764

WOD

Front Squat Balance
5@75%
3@85%
2@90%
1@95%+
1@95%+
1@95%+

then

50 WB
50 Pullups
50 Squats
50 KB Swings

AAB
50 WB
50 C2B
50 Pistols
50 KB Snatches (touching ground- alt arm)

5/7/2013

5/7

Rest Day!!

5/6/2013

5/6

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

Bench Press
10 Min to find Max

then

7 single reps from 80-95% of that max

then
21-15-9
Jumping Back Squat
Pullups
A)135/95
B)115/75
C)95/65
AAB) C2B

5/5/2013

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

 The junk drawer
50 kb swings 55/35
Run 400 m
50 push-ups
Run 400 m
50 box jumps
Run 400 m
50 deads 135/95
Run 400
50 WB
Run 400 m

5/4/2013

5/4

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

Front Squats
15 Min to find max

Team WOD
20 Min AMRP
10 KB swings
3 cycles of the following complex
1 Deadlift
1 Squat Clean
into
1 thruster
into
1 Back Squat
A)115/75
B)95/65
C)75/55

5/3/2013

5/3

Rest Day!!

5/2/2013

5/2

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

Push Press
3-3-3-2-2

6 Min AMRP
10 Hanging to OH
10 Pullups

6 min AMRP
30 DU /60 singles
15 Pushups-10 HSPU(AAB)

AAB
8 Rope Climbs for time