1-1-2014

CrossFit 540 North ONLY 

12-2


"The Gauntlet"

12.15

Fran

12.45

Run 800
200 DU
Run 800

1.15
2rds
50 WB
25 KB Swings
70/55, 55/35, 45/25

1.45

Grace
AAB
Amanda w opt. p. snatches

Happy New Year!!!!!!

12/31/2013

12/31

Crossfit 540: 5.15,6.15,8.15, 11.30
Crossfit 540 south: 5.15, 6.15, 11.30

NO EVENING SESSIONS

Front squats
Alt w
Push press
3-3-3-3

21-15-9
Deads
Oh lunges 45/25
Bj
A)225/155
B)185/135
C)155/105

12/30/2013

12/30

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

Gen wod
Hip mobility warm up

Back squats
3rds 10 squats @ 55-65%
Then 10 burpee bj
Rest.
Perform each rd independently and  as fast as possible.

Aab

Pull drills or catch drills to warm up

Snatch
1-1-1  @ 60-70
1-1@ 70-80
1-1 @ 80-90
1-1 @ ?

Everyone
15-12-9-6-3
Pull-ups/c2b
Clean and jerk
Push-ups
A)135/95
B)115/75
C)95/55

Extra row 800
20 hspu

12/29/2013

12/29

Rest day

12/28/2013

12/28

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

Team wod

3rds

50 thrusters
50 pull-ups
50 g2oh
50 bj

12/27/2013

12/27

Crossfit 540: 8, 11.30, 4.30, 5.30
CrossFit 540 South: 8, 11.30, 5

Dropping Front Squat
alt with
Squat Cleans
1-1-1@60-70
1-1@70-80
1-1@80-90
1-1@?

3rds
10 Deads
50 DU
A)275/205
B)245/165
C)205/125
*7 min cuttoff

4 min amrp
Run 400
as many burpees possible

extra
3 min AMRP
Row 500/400
as many DU possible

12/26/2013

12/26

Crossfit 540: 8, 11.30, 4.30,5.30

CrossFit 540 South: 12, 5

20 min EMoM

Even 2 Clean and Jerk

Odd  2-4 MU/ 4-8 Strict Pullups

3 min amrp

Wall Balls

3 min amrp

T2B/Situps

540's new gains program.  Lets make it happen

12/25/2013

12/25

Rest day!

Merry Christmas!   Thanks to all for  being such a great group.  I really mean that.  You all keep 540 such a fun place.  Holland and I and the rest of the trainers really have been blessed to have such quality people walk through our doors on such a regular basis. Thx again for being our second family!

Now have a great day!   Enjoy everything that  Christmas has to offer:).

12/24/2013

12/24

CrossFit 540: 8am 12 and 1
Crossfit 540 South: 11



Front Squats
and
Bench Press

3@60
5@75
3@85
1@95+

4 min AMRP
15 thrusters
15 Pullups
rest 2
repeat

or 3rds
15 thrusters
15 C2B
if completed in 4 min, add 4 min and continue
100/65

12/23/2013

12/23

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,11.30,5pm

****Southies!  Please note the reduced hours for tomorrow due to the Holidays!

The 12 rounds of CrossFit

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

Thrusters/ Cleans: a135/95 b115/75 c 95/65

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings.   If you choose not to, then you must perform 1 burpee in between each ring dip.  :)

12/22/2013

12/22

Rest Day!

12/21/2013

12/21

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

Holiday hours
Mon - 12 days of Christmas wod
North: Reg
South: Check website for limited hours
Tues: Limited hours
Wens: Closed
Thurs and Fri: Limited hours
Sat: Normal
Sun: Rest Day

10 Min EMoM
2 Explosive Snatch/Clean Deadlift Pulls 90-110% max

10 Min EMoM
2 Snatch/ cleans

Team Wod
7 min AMRP
7 Bar Facing Burpees
7 OH/Front Squats
A)135/95
B)115/75
C)95/65

rest 3

7 min AMRP
2,4,6... Cleans/Snatches
4,6,12....Pullups or 2,4,6...MU

AAB extra
20 Strict hspu
20 Kipping
40 GHD's

12/20/2013

12/20

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

5rds
10 Jerks
10 KB SDHP
10 KB Goblet Squats
10 WB's
10 Burpees
10 Weighted Lunges - anyway
A)115/75, 70/55
B)95/65, 55/35
C)75/55, 35/15


AAB

Bench Press
3@65
3@80
3@85
3@90

8 min AMRP
7 Jerks
50 DU
185/125

Row 1000M
20 KB Snatches 70/55
20 alt arm
40 WB

12/19/2013

12/19

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

Front Squat
3@65
3@80
3@85
3@90

alt sets with

Shoulder Press - remember to up your max for the % work 5-10
5@75
5@80
5@85

3rds
Run 400M
Front Rack Hold for 2 Min
15 Pullups
20 Box Jumps
A)135/95
B)115/75
C)95/55
*every drop of bar bf time runs out earns 5 burpees

AAB

10 rds
5 C2B
1 BMU
2 Cleans 75-85%
rest 30 seconds

12/17/2013

12/17

CrossFit 540: 515,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 south :5.15,6.15,11.30,4.30, 5.30,6.30

Gen Wod

Cindy
30 reps from Ground to OH
A)135/95
B)115/75
C)95/65

rest

Karen
150 WB

AAB
Clean
1-1-1@60-70
1-1@70-80
1-1@80-90
1-1-1@90+

4rds
3 Squat Cleans
2 Rope Climbs
70-80% clean

Optional 2 A day

Row 800
10 Snatches 155/105
30 WB

12/16/2013

12/16

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

Gen WOD

6 min EMoM
Evens
4 Straight leg KB Deadlifts
8 Jumping Squats
Odds
10 Bar Jerks (Split or Push- technique drill_

Sets of 5,10,15,20
Dead Lifts
Burpee Pullups
A)225/155
B)205/135
C)165/105


AAB

Bench Press ** add 5 to 10 lbs from last cycle on to max for % work
3 @60
5@75
5@80
5@85

5 min AMRP
3 Deads
7 Push Press
275/205, 115/75

8 min AMRP
3 T2B
10 DU
6 T2B
20 DU
9 T2B
30 DU
12 T2B
40 DU
15
60
18
80
21
100
.....

12/15/2013

12/15

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

Front Squat
3@60
5@75
5@80
5@85

Gen Wod
Tabata Bottom Half Squats
8 rds
followed immediately by
5rds
15 Lunges
10 HPC
score reps and time (minus a 1 rep per second penalty for not holding squat)
A)115/75
B)95/65
C)75/45

AAB

Row 1000
15 Bar Facing Burpees
15 HPC 205/135

rest

4 rds
10 KB Swings 70/55
10 HSPU
10 box Jumps 30/24

12/13/2013

12/13

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

20 min AMRP
35 Box Jumps
35 KB Swings
35 WB
5 Deads
25 Box Jumps
25 KB Swings
25 WB
5 Deads
15
15
15
5
A)255/185 55/35
B)225/145 45/25
C)185/115 35/15

AAB

Deadlift
5@75
3@85
1@95

10 MU
10 Squat Snatches
10 BMU
6 Squat Snatches
30 T2B
4 Squat Snatches
135/95

12/12/2013

12/12

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

Bench Press
3@60
5@75
3@85
1@95

30 Burpees
rest 2 min
5rds
5 Front Squats
10 Ring Dips

then

30 Burpees

A)155/105
B)135/85
C)115/65
AAB)185/125

12/11/2013

12/11

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
5@75
3@85
1@95
alt sets with
Shoulder Press
3@80
3@85
3@95

12 min AMRP
5 Pullups
10 Pushups
15 Squats
2 Cleans
A)155/105
B)125/85
C)95/65

AAB
10 min AMRP
7C2B
7HSPU
2 Cleans 70-80% max

12/9/2013

12/9

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

Congrats to all the athletes that went and competed at Shredfest this weekend!  Everyone did great, and whats most important... had a great time.  Proud of everyone.

20 min AMRP
5 thrusters
7 HPC
10 Sumo Deadlift High Pulls
A)95/65
B)75/55
C)65/35

12/8/2013

12/8

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

Deadlift
4@65
3@80
3@85
3@90

25 hspu\pushups
3 squat cleans /snatches
25c2b/pull-ups
3
25 wall balls
3
25 box overs 30/24
3
25 f squats /oh squats
3
A)145/100
B)115/75
C)95/65

12/7/2013

12/7

Crossfit 540: 9,10
Crossfit 540 south: 11, 12

****please note the special snow hours!!!

Team wod

7 min amrp
2 hand release burpee
2 g2oh 95/65

Rest

10 min amrp
5,10,15,20,25........
Thrusters
Kb swings
95/65
55/35

Tonights classes

4.30 and 5.30 are a go, 6.30 is cancelled at both gyms.

12/5/2013

12/5

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

Check here or FB for Schedule changes due to weather

10 min AMRP
25 Nasties
15 KB Swings
5 Burpee Box Jumps
A)55/35
B)45/25
C)35/15

then

5 min amrp
Clean and Jerk
a)115/75
B)95/65
C)75/55

AAB
Bench
4@60
3@75
3@80
3@85

Oly Skills/ Open Gym

12/4/2013

12/4

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

We will begin on time

EMoM 5 min
3 Halting Deads
2 Halting dead to full ext
1 Halting Dead to full ext and pop/ shrug
1 Clean
** bar only

EMoM 6 min
2 Cleans

Back Squats
4@65%
3@80
3@85
3@90

100 DU
then
3rds
9/7 Thrusters
21 Pullups or 7/4 MU
then
100 DU

A)140/95  

B)115/75 - 70 DU

C)95/55 - 50 DU

12/3/2013

12/3

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

Shoulder Press add 5 to 10 lbs to old max
4@60
5@75
5@80
5@85

20 HSPU/ 40 PU
20 T2B /40 Situps
5 Cleans
15 HSPU /30
15 T2B/30
5 Cleans
10 HSPU/20
10 T2B/20
5 Cleans
A)155/105
b)135/85
C)115/65
AAB) 185/125

Extra

5 min AMRP
Row 1000/ 850M
As many Bar MU possible