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.....