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

8/7/2013

8/7

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

Shoulder Press
3-2-1-1-1
Jerk
1-1-1-1-1

4rds
Run 400M
Rest 1 Min

after last 1 min rest

3rds
30 WB
30 KB Swings
A)55/35
B)45/25
C)35/15
AAB)70/55

8/6/2013

8/6

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

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

AAB alt
Front Squats
1-1-1
Snatch Balance
1-1-1-1

5rds
5 Squat Cleans/ Sq Snatches
10 Bar Facing Burpees
15 Box Jumps
Rest 1 min
A)135/95
B)115/75
C)95/55

8/5/2013

8/5

Rest Day

8/4/2013

8/4

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

5rds
Run 400M
5 C2B/MU
10 HSPU/20 pushups
15 Lunges
A)135/95
B)115/75
C)95/65

8/3/2013

8/3

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

Back Squats
5-5-5-5@75+
or
Box Squats
5-2-1-1-1

EMoM 10
3 rep T&G Clean and then Jerk

Team wod
70 Thrusters
70 Burpees
A)95/65
B)75/55
C)65/45

8/2/2013

8/2

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

This cat has never been to our gym...

Bench Press
3@ 75-85
2 @ 85-90
1-1-1@95+

Run 1 Mile

3rds
20 Pullups
10 Squat Cleans
A)155/105
B)135/85
C)115/65