8/1/2013

8/1

Rest Day

7/31/2013

7/31

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

Flow Chart about says it all

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

alternating w
Shoulder Press
same loads

50 Squats
Run 800M
50 G2OH 75/55
Run 400M
50 OH Lunges 45/25
Run 200M

AAB Extra
2 Min MU
2 min HSPU
2 min MU
2 min HSPU

7/30/2013

7/30

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

3rds
15 Bar Facing Burpees
8 Cleans
A)155/105
B)135/85
C)115/65
AAB)205/145 at 5reps

rest 3 min

3rds
30 WB
60 DU

rest 3 min

3rds
10 deads
30 Situps
A)245/175
B)205/145
C)165/115
AAB)10 Deads
          20 GHD's
          275/185

7/29/2013

7/29

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

Front Squats
3-3-3-3-3-3
*try and increase load for every set

Alternate Oly Skill
Dropping Front Squat
3-2-1-1-1
alternating Sets with
Squat Cleans

12 Min AMRP
10 Jerks
10 Box Jumps
10 Pullups
A)115/75
B)95/65
C)75/55

AAB extra
16 Min
Row 1 Min
rest 1 min
score cals

7/27/2013

7/27

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

Team WOD

2rds
50 hspu/100 push-ups
150 du/ 200 singles
50 burpees
50 kb swings50/35 aab70/55
20 weighted lunges (anyway) Aab165/115, 135/85, 115/75, 95/55
10 R climbs/30 strict/ 5 legless:)
40 min cutoff

7/26/2013

7/25

Session times

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

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

15 Deads
100 Squats
50 Pullups
15 Deads
A)255/165
B)225/145
C)185/115
AAB)315/205

7/25/2013

7/25

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

Warm Up EMoM 6
Evens: 5 Halting Deads, 5 Deads, 5 Cleans
Odds: 5 Jerk Dips, 5 Jerks
Bar only

10 Min to find C and J Max

4rds
10 Deads
10 Hanging Clean to OH
Run 200M
A)145/95
B)125/75
C)95/55

AAB alt
4rds
7 Deads
7 Hanging Snatches
7 OH Squats
Run 200M
135/95

7/24/2013

7/24

Rest Day!

7/23/2013

7/23

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

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

50 Front Squats 

50 KB Swings 55/35

50 Box Jumps

50 Wall Balls

50 DU

* every time a break is taken, either run 100M or 3 Squat Snatch 95/65 and 1 MU/5 c2B

A)95/65

B)75/55

C)65/45

AAB Extra

12 min Snatch max

then EMoM 8 min 2 snatches @ 80-90%

7/22/2013

7/22

Session times:
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

3 min cap
50 T2B
3 min
Deadlift Hold (reg grip)
185/135, 155/115, 135/95

3rds
Run 600M
10 Clean and Jerk
A)155/105
B)135/85
C)115/65
AAB)7@205/145

AAB extra
5 Rope Climbs
5 C and J 145/115

4 Rope Climbs

4 C and J 165/125

3 Rope Climbs

3  C and J 185/135

2 Rope Climbs

2 C and J 205/145

1 Rope Climbs

1 C and J 225/155

7/21/2013

7/21

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

Karen
150 Wall Balls
*unless you did it recently-then your good

Dropping Front Squats
5-3-1-1-1

21-15-9
S2OH
Pullups/ C2B-aab
A)115/75
B)95/65
C)75/55

7/19/2013

7/19

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

Deadlift
3
2-2
1-1-1

10 min to find a
7 rep Hanging Power Clean
May not drop bar

AAB: 7 rep Hanging Snatch

150 WallBalls
10 min cap

7/18/2013

7/18

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

EMoM 10 Warmup
Evens: 5 Halting Deads
            5 Deads
            5 Power Cleans - all w bar
Odds: 5 Jerk Hip Dips
           5 Jerks - Bar Drills

Jerk max
1-1-1-1-1

2rds
Run 800M
rest 3min

40 Strict Pullups
*every time off the bar perform 5 burpees
Cuttoff at 7 min

HOA Tryouts

Ok Team,

We will be having tryouts on the weekend of Aug 24th

Although a few things are up in the air....

Here are three wods that we will have for sure in the tryouts

The 540
This workout will be double weighted in the scoring system.
13 min cuttoff

The Skill Ladder
2 min MU/ C2B PU
rest 2
2 min Pistols/ Lunges
rest
2 min HSPU / Feet on plate Pushups
rest
2 min DU- no other option
rest
2 min Bar MU / pullups
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.

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

1 Snatch- without dropping- 1 hanging snatch

add totals together

7/17/2013

7/17

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

Back Squat

5@70-80

3@75-85

2@80-90

1-1-1@95+

3rds

15 Squat Cleans

Run 400M

A)115/75

B)95/65

C)75/55

AAB alt

30 Squat Clean to OH

155/105

extra

30 MU for time  10 min cuttoff

7/15/2013

7/15

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 14
Evens
2 Cleans---touch and go
after 2nd clean, 1 Jerk
Odds
1 Rope Climb/5 strict Pullups

5rds
10 HPC
5 Jerks
Run 100M
*every time bar is dropped, perform 5 Burpees
A)135/85
B)115/75
C)95/55

AAB Alt
20 Squat Snatch
30 HSPU
10 Squat Snatch
20 HSPU
135/95

7/14/2013

7/14

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

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

7 Deadlifts
then
3rds
35 KB Swings
20 Squatting Box Jumps
then
7 Deadlifts
A)275/185
B)245/155
C)205/115

AAB
Row1000M
Then
3 Rds
7BMU
14 KB Swings 70/55
21 Du
Then
Row 1000m

7/13/2013

7/13

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

Team megatron

100 m frog jumps
Finish running 800 m
75 thrusters
75 burpees
75 c2b
300 du
100m frog jumps
Finish runnimg 800m
*partition as needed
A)135/95
B)115/75
C)95/65

7/11/2013

7/11

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

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

7 Back Squats
7 Burpee Box Jumps
5 Back Squats
5 Burpee Box Jumps
3 Back Squats
3 Burpee Box Jumps
A)185/135
B)155/105
C)135/85
AAB)225/155
* Squats done off of the rack, WITH SPOTTERS!!, athletes will take turns performing wod for time

then
21-15-9
T2B
Ring Dips

7/10/2013

7/10

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

4rds
Max length of L sit holds (parallettes or two boxes)

3rds
10 Front Rack Lunges
10 S2OH
Run 400M
A)135/95
B)115/75
C)95/55

7/9/2013

7/9

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

Front/OH Squats
3-3
2-2-2
1-1-1
*If experimenting with OH Squats for the first time, try to stick with light manageable weights and focus on lower body positioning over load moved

2 min of pullups
rest
2 min of pushups/Strict HSPU-aab

10 min AMRP
5 cleans
10 wb
15 DU
A)155/105
B)135/85
C)95/65
AAB)185/125

4/8/2013

4/8

Rest Day

7/7/2013

7/7

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

Shoulder Press
3-3@70-80
2-2@80-90
1-1-1@95+

Jerk
1-1-1-1-1

5rds
30 sec of KB 55/35
30 sec rest
30 sec of GS Box Jumps
30 sec rest
30 sec of Burpees
30 sec of rest
score total reps

AAB alt
Amanda
9-7-5
MU
Squat Snatches
135/95

7/6/2013

7/6/13

Crossfit 540: 7,8,9,10

Crossfit 540 south: 11,12

Back squat

3@70-80

2-2@80-90

1-1-1@95+

Max effort reps single effort 

Bench press

Dudes: bw, 85%, 70%

Chicks: 80%, 60%, 45%

Pull-ups

800m run

100 du

Run 400

15 f squats

4un 400

100 du

A)155/105

B)135/85

C)115/65

Aab

100 du

Row 800

10 squat cleans 225/155

Row 800

100 du

7/5/2013

7/5

Crossfit 540:8,9,10
Crossfit 540 south: 11,12

 50 WB
Run 400m
 15 g2oh
Run 400m
 15 g2oh
50 WB
A)135/95
B)115/75
C)95/65
Aab)155/110

7/4/2013

7/4

Happy 4th of July!!!!

Rest Day!

7/3/2013

7/3

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

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

Murph

Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
*Partition as needed

**45 min cuttoff

7/2/2013

7/2

Rest Day!