12/1/2013

12/1

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

5rds
Run 400M
rest 1 min

AAB
Deadlifts
4@65
5@75
5@80
5@85

everyone

21-15-9
Box Jumps OH Squats
Pullups
135/95

AAB extra
5 min amrp
Row 1000
as many rope climbs possible

11/30/2013

11/30

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

Bench Press
4@60
5@75
5@80
5@85

Or

Back Squats
10-10-10 @60-70

Team Wod (Everyone)
8rds
One Athlete performs
3 Jerks
5 FS
3 Jerks
then switch to other athlete
each person performs 4 rds
A)155/105
B)135/85
C)115/65
AAB)65% of jerk max

rest, then

Team Wod
200 WB

or

Team
6 min amrp
10 Snatches 155/105
15 C2B Pullups

11/29/2013

11/29

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

5rds
30 DU
20 Pushups
10 Power Cleans
5 Burpees
A)115/75
B)95/65
C)75/55

AAB

Back Squats
Add 10LBS TO PREVIOUS MAX for percentage work
4@60 %
5@75
5@80
5@85

7rds
3 Power Cleans @ 50%-60% back Squat max
30 Dubs
2 MU

11/28/2013

Rest Day!

Again!

Happy Thanksgiving!

Hours tomorrow are

North: 8,9,10
South: 9,10

11/27/2013

11/27

Rest Day!

11/26/2013

11/26

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

Holiday hours
Thurs: closed
Fri:  North- 8,9,10
        South- 9,10
Sat: Normal
Sun: Normal

5rds
7 Deads
7 Burpee Box Overs
21 Nasties
then
Run 800M
A)225/155
B)205/125
C)165/95


AAB
Shoulder Press
4@60
5@75
3@85
1@95
1@95+?

5rds
3 Squat Clean to OH
Run 100M
185/125

11/25/2013

11/25

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

Cindy
20 min AMRP
5 Pullups
10 Pushups
15 Squats

AAB alt
Deadlift
4@60
5@75
3@85
1@95
1@?

EMoM 12
1 Hanging Snatch
1 Hanging snatch from below knees
1 full snatch

30 C2B
100 DU
20 C2B
70 DU
10 C2B
40 DU

11/24/2013

11/24

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

Back squats
4@60
5@75
3@85
1@95
1@?

Aab
Bench press
4@60
5@75
3@85
1@95
1@?

Everyone
12 min amrp
3 thrusters.
6 burpees
9 box jumps 24/20
155/105
135/85
115/65

11/22/2013

11/22

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

10rds
12 Shuttle Sprints (3 mats long)
5 Clean and Jerk
Rest 1 min
A)135/95
B)115/75
C)95/65


AAB
Back Squat
5@ 75%
3@85%
1@95%
1 at PR?

4rds
3 Squat cleans @65% Front Squat max
6 Bar MU
rest 30 sec
4rds

3 Squat cleans @65% Front Squat max

12 C2B Pullups

rest 30 sec

11/21/2013

11/21

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

2rds
20 KB swings 55/35
10 Burpee Box Jumps
then, immediately
3rds
10 Front Squats
10 Burpee Pullups
A)135/95
B)115/75
C)95/55

AAB

Shoulder Press
4@70
3@80
3@85
3@90

3rds
7 Hanging Cleans
14 Ring Dips
205/135


Row 1000

11/20/2013

11/20

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

Gen Wod
Back Squats
10-10-10 @55-65

3rds
30 Situps
30 OH Lunges 45/25
30 Presses 75/55

AAB

Dead Lift
4@70
3@80
3@85
3@90

EMoM 10
3 Jerks @70%

10 min AMRP
4 Jumping Back Squats
8 T2B
16 DU

Row 500M

11/19/2013

11/19

Rest Day

11/18/2013

11/18

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

10 Deadlifts
10 WB
20
20
40
40
20
20
10
10
A)115/75
B)95/65
C)75/55

AAB

Bench Press
4@70
3@80
3@85
3@90

30 HSPU
30 C2B
30 Burpees

2rds
10 Hanging Snatches (athlete must take bar past knees with out hitting the ground on each rep)
10 OH Squats
155/105

11/18/2013

11/18

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

5rds
Run 400M
15 HPC
10 Ring Dips
5 Box Jumps
A)95/65
B)75/55
C)65/35

AAB

Back Squat
4@70%
3@80%
3@85%
3@90%

5rds
4 MU
Run 200M
Buy out 25 Ring dips

25 HPC
165/115

11/16/2013

11/16

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

Everyone
Shoulder Press
4@60
5@75
5@80
5@85

then choose either

Snatch
1-1-1@60
1-1-1@75
1-1-1@85
1-1-1@95+

OR

Run 800
70 Back Ext
70 Situps
Run 800M

then, everyone

5 min AMRP
10 Thrusters
10 Pullups
95/65

11/15/2013

11/15/2013

Rest day

11/14/2013

11/14

Hours

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
10 Deads
20 Squats
30 DU
A)225/155
B)185/135
C)155/105

AAB
Deadlift
4@60
5@75
5@80
5@85

12 min AMRP
2 F Squats at 50% Back Squat Max
2 Rope Climbs

1000M Row for time

11/13/2013

11/13

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

12 Min AMRP
10 Box Jumps
20 KB Swings
30 Nasties
55/35

rest 5

6 Min AMRP
5 Box Jumps
10 KB Swings
15 Nasties

Score both wods


AAB

Bench Press
4@60%
5@75
5@80
5@85

EMoM 10
3 Push Press @50-60% max jerk

5 min AMRP
2 Bar MU
4 Burpees
6 KB Swings 70/55

11/12/2013

11/12

Hours

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

We had a great weekend at HOA!  We sent up 6 teams and saw some incredible performances!

Our big highlights were 2 teams finishing in the Top 10, and our Masters team tied for 2nd!

Awesome!

540 went up and had a great time, and thats what matters the most:)  Now back at it!

Mandatory Warm up (after your own)
Wall Kicks
Wrist Mobility and/or bar receiving drills
2nd Pull drills(full ext before arm pull)

WOD
25 min AMRP
Run 400M
10 Power Cleans
5 Burpees
10 Pullups
A)135/95
B)115/75
C)95/65

AAB

Back Squats
4@60%
5@75%
5@80%
5+@85%

EMoM 10
2 Cleans 80-90%

50 Pullups
100 DU
20 Pullups
50 DU

11/10/2013

11/10

Crossfit 540: 8,12,1
Crossfit 540 south: 12,1

Back squats
5-5 @60-70
3-3 @70-80
2-2 @80-90

Then

3rds
Run 400
21 WB
15 t2b
9 f squats
A)135/95
B)115/75
C)95/55

11/9/2013

11/9

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

Team wod
4rds
30 f lunges
30 bj
30 pull-ups
A)135/95
B)115/75
C)95/55

11/8/2013

11/8

CrossFit 540: 5.15,6.15,8.15,  !!!!!!!NO 11.30!!!!!!!!  4.30,5.30
CrossFit 540 South: 5.15,6.15, !!!!!!!NO 11.30!!!!!!!  4.30,5.30

PLEASE NOTE THAT THERE IS NO 11.30 SESSION AT EITHER GYM TODAY

Sat
North: 8,9
South: 11,12

Sun
North: 8,12,1
South: 12,1

WOD

Find 2 rep Thruster Max

Grace
G2OH 30 reps
A)135/95
B)115/75
C)95/65

4 min AMRP
Run 400M
as man Nasties possible w time remaining

11/6/2013

11/6

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

20 min AMRP
10 Squats
10 Pushups
10 Situps
10 KB SDHP
A)70/55
B)55/35
C)35/25

AAB/HOA
Find your Two Rep max Thruster
and
Open Gym

11/5/2013

11/5

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

The Filthy 50
50 BJ
50 Jumping PU
50 KB Swings 35/25
50 Lunges
50 K2E
50 Pushpress 55/45  -dont drop the bar please-
50 Back Ext
50 WB
50 Burpees
50 DU

*40 min cuttoff

11/4/2013

11/4

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 75%
2-2 80%
1-1 90+

3rds
Run 400M
20 Pullups
10 Clean and Jerk
10 Burpees
A)155/110
B)135/85
C)115/65

11/3/2013

11/3

Rest Day

11/2/2013

11/2

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

First 25 min of start of class

(trainer will be at start of class 30 min early to allow for warmup... even at the 7....ugh)

Find a C and J max
and a
Deadlift max

OR

Find a Snatch max
and a
C and J max

then at the 30 min mark

Team Wod
4 mins
max RC/ Burpees
rest 1 min
4 mins
DU/ singles
rest 1 min
4 mins
Mu / Pullups
rest 1 min
4 mins
WB
4 mins
kb swings 55/35 AAB 70/55

score each 5 movements separately

next day is a rest day