CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Saturday, November 30, 2013

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

Friday, November 29, 2013

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

Thursday, November 28, 2013

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

Wednesday, November 27, 2013

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!

Monday, November 25, 2013

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

Sunday, November 24, 2013

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

Saturday, November 23, 2013

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

Thursday, November 21, 2013

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


Wednesday, November 20, 2013

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

Tuesday, November 19, 2013

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

Sunday, November 17, 2013

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

Saturday, November 16, 2013

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

Friday, November 15, 2013

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

Wednesday, November 13, 2013

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

Tuesday, November 12, 2013

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

Monday, November 11, 2013

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




Saturday, November 9, 2013

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

Friday, November 8, 2013

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

Thursday, November 7, 2013

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

Tuesday, November 5, 2013

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

Monday, November 4, 2013

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

Sunday, November 3, 2013

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

Friday, November 1, 2013

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