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