1/1/2015

1/1

HAPPY NEW YEAR!!!!!!

CrossFit 540: 11.30 - 1.30
CrossFit 540 South: 3 - 5

The Gauntlet!!!!!!

WHO CAN MAKE IT THROUGH ALL 4 WODS!!!!!!

11.45/3.15

Fran

12.15/3.45

Run 800M
200 DU
Run 800M

12.45/4.15
2rds
50 WB
25 KB Swings
A)70/55, 55/35, 45/25

1.15/4.45
Grace
or
Power Amanda

12/31/2014

CrossFit 540: 5.15,6.15,8.15,11.30
CrossFit 540 South: 5.15, 8.15

Open Gym at North at 5.30

New Years Day Hours
North: 11.30
South: 3pm

Back Squat
10 sets of 3 @75% Rest 1 Min

Alt between the following sets

Split Squats
3 sets of 10 on each leg  up to 95-65
Shoulder Press
3 sets of 8
Bent Over rows
3 sets of 10
Banded Planks
3 sets of 1 minute

Option of as many OH burpees possible in 3 min

AAB
Banded Bench  - Purple for <200 for="" red="">200
one band on each side, strung 4 times
Find max
Have a min of 3 singles at 90%+

Shoulder Press
Find max
Have a min of 3 singles at 90%+

Alt between
Floor Press
3 sets of 8 @65%

HPC
6 sets of 3 reps @ 80-85%
-do two sets of the three between the sets of floor Press

3 sets of HS Walks

7 min AMRP
5 MU
50 DU

or

5 min AMRP
1 Clean and Jerk @70-75% max
1 Burpee Box Jump

12/30/2014

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

NYE Hours
Wens
North: 5.15,6.15,8.15,11.30
South: 5.15,8.15,11.30

Thursday
11.30 only at both gyms

Wod

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

A)155/105

B)135/85

C)115/65

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

AAB

Back Squats - Dynamic/fast

8rds - 2 reps @ 80% ever 45 seconds

Banded Deadlift

10rds 1 rep @40%

Alt between

Back Ext 45/25

3*12 pause at top

Bulgarian single leg squats

3*10  95/65

Dimmel Deads

45% dead max

3*15

AAB Two a Days

Row 800M

100 DU

50 Lunges

2rds

500M row

25 Bar Thrusters

15 Pullups

12/29/2014

12/29

Rest Day!

Open Gym at North at 5pm

12/28/2014

12/28

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

3rds
12 Deads
9 HPC
6 Jerks

12 Deads

9 HPC

6 Jerks

12 Deads

9 HPC

6 Jerks

Run 400M

A)155/105

B)135/85

C)115/65

AAB

Banded Squat Cleans

50% max 10 sets of 1

Find Push Press Max

Find clean max

DT

5rds

12 Deads

9 HPC

6 Jerks

155/105

12/27/2014

12/27

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

10 sets of the complex
Power Clean
Front Squat
Thruster
Jerk
AHAP

12-11-10-9-6-5-4-3-2-1
T2B
HSPU
Front Squats 95/65


AAB
Floor Press (Bench Press off the Floor)
3x3 Wide @70%
3x3 Middle
3x3 Close

Close Grip Bench
8 reps
If you failed last week, then switch to middle grip and drop reps to 5

alt between

Bent Over Rows 4x12
Wide Grip Strict Pullups - pause at top for two seconds 4*8
KB Bench Press Wide Grip  3*max reps

10-9-8-7-6-5-45-3-2-2
T2B
HSPU
Front Squats 115/75

12/26/2014

12/26

CrossFit 540: 8,9,11.30
CrossFit 540 South: 8,10

Filthy 50

Boom

50 reps each of
BJ
Jumping Pullups
KB Swings
K2E
Lunges
Push Press 55/45
Back Ext
WB
Burpees
DU

AAB
Box Squat
Find Max
3x1 at 90%+

Anderson Front Squats
5 rep max  - find in 3-5 sets

C & J 10 reps
Row 800M
C & J 10 reps
185/125

12/24/2014

12/24

CrossFit 540: 8,9,....and 11.30!
CrossFit 540 South: 6am and 8am

5 min AMRP
5 Pullups
5 Lunges
6
6
7
7.....

rest 2 min

6 min AMRP
7 Deads 115/75
10 Box Jumps
20 DU

rest 3 min

40 G2OH
40 Thrusters
40 HPC
45/35

score
reps for wod 1
rds + reps for wod 2
and time on clock for wod 3

AAB
Max 3 rep OH Squat

Max Snatch

7 min AMRP
3 Thrusters
3 C2B
6
6
9
9...
95/65

12/23/2014

12/23

Crossfit 540: 5.25,6.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30

3rds of the following

Run 400m
5rds
5 wb
3 hspu/6 pu
1 p clean
A)185/125
B)165/115
C)145/95

Aab alt
Bench
Find max
Plus a total of three reps @90% +

Push press
7 sets of 2 @ 80%. Rest 1 min

Alt between the following
3 sets of 8 Kb shoulder presses on the knees. Ahap

3 sets of 10 - 3 sec pausing dips - pause on bottom and top

30 cleans
50 ghd's
200 du
Row 750 m
10 min cap
185/125

12/22/2014

12/22

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

We are going to try and stick to our normal hours Mon and Tues this week.  Wens We will offer an 8 and a 9am session on Wens and Fri morning.  This could change if we get enough feedback.  Other than that, expect normal hours!

Back Squat
10 sets of 2 @ 75% max
rest 1 min

Deadlift 3rep max pulling off of 25lb plates
Find it

Alternate between the following sets

3 rds of each

Hip Bridges at roughly 50% clean max 20 reps

Banded Planks for 1 minute

Dimmel Deads @ 40% Deadlift max 20 reps

for the lungs...

5 min AMRP
10 Back Squats
10 Burpee Pullups
A)135/95
B)115/75
C)95/65

AAB alt

Back Squat

10 sets of 2 @ 75% max

rest 1 min

Snatch Grip Deadlift 3rep max pulling off of 25lb plates

Find it - swing by ytfs and have nathan hook you up with some straps

Alternate between the following sets

3 rds of each 

Hip Bridges at roughly 50% clean max 20 reps

Leg Curls 10 reps

Dimmel Deads @ 40% Deadlift max 20 reps

5 min AMRP

10 Back Squats

10 Burpee Pullups

135/95

12/21/2014

12/21

Rest Day!

Open Gym at North at 2.30

12/20/2014

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

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. 

12/19/2014

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

HPC Ladder
as long as possible - starting at 2 reps, going up by 2 reps
A)155/105
B)135/85
C)95/55

Fran

21-15-9

Thrusters 95/65

Pullups

AAB
Snatch
12x1 @ 70-75%  rest 30 sec

Squat Clean
12x1 @ 70-75% rest 30 sec

8 sets of complex AHAP
Clean
Hanging Clean
Jerk

Fran
21-15-9
Thrusters 95/65
Pullups

12/18/2014

12/18

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

Bench Press
Max reps @60-65%
Wide Grip
Close Grip
Mid Grip

20 min AMRP
1 Rope Climb/4 Strict Pullups
3 Push Press
5 F Squats
7 Burpees
9 Sit ups

AAB - get started quick!!!!
Banded Bench Press
3 sets of 3 Reps@ 45/50% Wide Grip
3 sets of 3 Reps@ 45/50% Mid Grip
3 sets of 3 Reps@ 45/50% Close Grip

Bench Press
8 reps Close Grip Bench Press
5lbs more than last week
If you were unable to complete last weeks set unbroken,
switch to mid grip and lower weight by 10%

Alt between
Shoulder Press
3 sets of 8 @ AHAP
and
Under hand Grip Upright Rows - same weight as Shoulder Press

20 min AMRP
1 Legless RC
3 Push Press
5 F Squats
7 Burpees
9 GHD's

12/17/2014

12/17

Rest Day!

Open Gym at 5.30 North!

12/16/2014

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


Burpee ladder
Every 1 min perform
A buy in of
5 Dimmel Deads
1 attempt at cleaning on 6th Dimmel
then 1 Burpee Bar Over
Minute 2,

5 Dimmel Deads

1 attempt at cleaning on 6th Dimmel

2 Burpee Bar Overs......

and so on

Turkish Get ups

15 reps on Both Arms

AHAP

10 min AMRP

21-15-9

Front Squats

Jerks

T2B

A)95/65

B)75/45

C)55/35

AAB

Find Back Squat Max

3 reps @90%

if you did the 90% on ur way to the max.... count it

Alternate between

Anderson Good Mornings

3 sets of 10 @35-45% clean max

GHD Obliques w hanging KB

3 sets of 15

Strict Pullups

3 sets of 20

7 min AMRP

21-15-9

OH Squats 115/75

T2B

12/15/2014

12/15

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

Run 800M
10-9-8-7-6-5-4-3-2-1
Power Cleans
Pullups
then
Run 800
A)135/95
B)115/75
C)95/55

AAB
10 min to find Behind the neck Jerk

3/4 Banded Bench Press Close Grip
8 reps @45%-50%
6 reps 5-10lbs heavier
Double bands (Purple or Red)
set up Safety bar a few inches from chest

Alt between
3rds
10 Ring Dips
3 sec hold at the bottom - 3 sec hold at top
and
3rds
20 Ghd's

Two A day Wod
Row 750 M
10-8-6-4-2
Power Cleans
MU
then Row 750M
225/145

12/14/2014

12/14

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

Back Squat
10 sets of 2@70-75

Run 800M for time

21-15-9
Deadlifts
WB
A)225/155
B)205/135
C)165/105

AAB
Back Squat
10 sets of 2 @ 70-75%

Deficit Deadlift
Standing on 35's
find max

Walking Good Morning
3 sets of 15 on each leg
guys 75-115, Girls 65-95

Banded KB Swings

21-15-9
Deadlifts
WB
225/155

12/12/2014

12/12

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

4rds
30 WB
Run 400M
30 WB Lunges
rest 1 min

AAB
Hi Hang Snatch Drop
@ 50,60,65,70,70,75

Snatch
Pause at Knee AHAP
EMoM 10

P Clean
1 rep @75%
rest 30 sec

Two A day
3rds
Run 1 mile for time

12/11/2014

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

10 min AMRP
3 Cleans
7 Pushups
10 Box Jumps
A)165/115
B)145/100
C)115/75

recover, then with the same weight used in wod

2 min of OH Holds
2 min of Front rack holds
2 min of Deadlift holds (double overhand grip)
2 min of wall sit holds (90 degrees)
2 min of plank holds

AAB
Banded Jerks (red for 200+, purple for 200-)
8 sets of 3 @ 50%

Bench Press
1 set of 8 Close Grip
75% of max -  add 5lbs from last week.  Note the weight and if you were succesfull in completing all 8 reps

alt between

Banded Strict Pullups
3*8
Bent Over Rows
3*10
Banded Planks
3, one minute holds

Two a Day
Row 1000M
15 MU for time

10 min AMRP
5 Squat Snatches
5 BF Burpees
10 Squat Snatches
10 BF Burpees
15
15
155/105

12/10/2014

12/10

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
3-3-3 Pausing 3 seconds at Bottom@60%
2-2-2-2@80%

7rds
10 Thrusters
10 Pullups
rest 30 sec
75/55

AAB

Find Front Squat max
3x1 @95%

Good Mornings
3x10 @ 50-55% F Squat Max

alt sets of

Reverse Leg Curls
3x10
and
Hip Bridges
3x20 50-55% Front Squat max

15 Thrusters 75/55
15 OH Squats
4 R Climbs
10 Thrusters
10 Thrusters
3 R Climbs
5
5
2 R Climbs

12/9/2014

12/9

Rest Day!

North Open Gym at 5.30pm!!

12/8/2014

12/8

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

Good news and Bad News for my Northies!!!!
Bad News first.......
We have had to hire an extra cleaning crew to pick up all the left behinds at the gym every day.....(water bottles, belts, bands, wrist wraps, papers, belts, bands, belts, bands, wrist wraps, belts, bands, belts, bands, wrist wraps, and belts.....)

But the Good news is that this crew is willing to be paid in BURPEES!!!!!!  YAY!!!!   Now I am not a rich man so I cant afford pay all the burpees myself.  And I know how much you guys like having a clean gym to stroll into.... so we may have to have you guys throw in a few Burpees youselves in the community pot really soon if I have to keep paying the cleaning crew to come in.....final warning:)

Southies!!!!  You guys are doing great :)  its the adults who are filthy

Also, Please fill out the comment cards guys!!!  Even if its bad.  Especially if its bad!  We want to be better.  Thanks!

WOD

Bench Press
Ev 90 seconds for 4rds
75% of Max - 3 reps Wide Grip
then
Ev 90 seconds for 4rds
75% 3 reps Close Grip
then
Burn out mid grip

3rds not for time
20 Dimmel Deads @ 60-65%max clean
20 strict Pullups

3rds for time
Run 800M
rest 2 min

AAB 
Find Bench max quickly
then,
3 sets of 1 @ 95-97%

JM Press
3 sets of 8 @65% max

KB Hanging Bar Bell Skull Crushers (bro up)
3 sets of 8

Alternate between
3 sets of 15 HS Shoulder Taps - HS Waddles to scale
3 sets of 15 Strict Ring Dips

4rds
Clean and Jerk
10 reps
Rest 30 sec
155/105

12/7/2014

12/7

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

Front Squat
2-2-2-2
3-3

Elizibeth
21-15-9
Squat Cleans
Ring Dips
*5 Burpees every time bar is dropped - BAM

AAB
Box Front Squat - Full Depth
70% 10 sets of 2

Banded Deadlift
10 sets of 1 50-60% max

Back Ext
45lb plate
3 sets of 15

Strict GHD's
3 sets of 15

100 DU
80 Squats
60 PU
40 Box Jumps
20 Burpees

12/6/2014

12/6

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

NO 2 PM SESSION ON SUNDAY at North

Push Press
3-3-3-3-3-3 @ 80-85%
or
AAB KB Push Press
5-5-5-5

Everyone

Jerk
1-1-1-1-1-1 @80-max

Team WOD - Begins no later than 35 min after class is over

25 min AMRP
3 BMU/ 6 C2B / 9 PU
6 KB Snatches / 1 arm Swings (3 on each arm)
9 Twoofers

12/5/2014

12/5

Rest Day

12/4/2014

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

5rds
Max L Sit holds - scale for min of 20 sec

3rds
15 Hanging Power Cleans
15 WB Push Press
15 WB
15 Pullups
60 DU
A)135/95
B)115/75
C)95/55

AAB
5 min EMoM
2 Snatch Grip Dimmel Deadlift
1 Hi Hang Snatch Drop
60% max snatch

10 Snatches at 70%
rest 30 sec

Find Max Clean

Fat Bar Holds
Pulling bar from box with a double over hand grip, find heaviest weight that can be lifted.
Reduce to 70% and hold for as long as possible, 3rds rest 2-3 min between rds

2rds
Row 500M
25 Bar Thrusters
15 Pullups

12/3/2014

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

TEAM!

We would love to have some feedback on how things are going at 540!  Good or Bad.  We want to continue to make this place better and provide you with a setting that adds positivity to your life.

At both North and South we have Comment Cards and LOCKED Comment Card Boxes to put them in.  Please, take the time to fill these out and let us know your two cents.  Thanks so much!

Bench Press
5 min to find max
Ev 90 sec for 4rds
3 reps @ 70% Wide Grip
then
3 reps @ 70% Close Grip
then
as many reps possible unbroken w reg grip

5rds
Sprint
5 Deads
4 Bar Over Burpees
A)225/155
B)205/125
C)165/105

Recover

Sets of
5,10,15,20,25,30
Nasties
Situps


AAB alt

 Banded Bench Press (Dynamic method-explode from bottom)
45% of max w purple bands
3 sets of 3 wide Grip
3 sets of 3 mid grip
3 sets of 3 Close grip
45sec to 1 min of rest between sets

8 reps close grip bench @ 70% max

Alternate sets of the following

3rds
5 rep max Shoulder press
3rds
8 reps Weighted Strict Pullups
3rds
12 reps bent over Rows (strict)
3rds
1 min Banded Plank Holds

AAB Two a day

Row 1000M
8 Pistols
Row 750M
12 Pistols
Row 500M
16 Pistols
Row 250M
20 Pistols

12/2/2014

12/2

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

Back Squats
5@60
4@70
2@80
1@90
1@90
1@95

4rds
30 Bar Back Squats
30 Bar Presses
15 Box Overs
10 Burpees

AAB alt
Box Squats
Find Max

Snatch Deadlift
3*10 AHAP

3*10 Leg Curls

8 min AMRP
4 HSPU
8 T2B
12 KB Swings 70/55

extra
for time
5rds
Row 200M
Rest 30 sec

12/1/2014

12/1

Rest day

11/30/2014

11/30

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

7 min amrp
10 hspu
2 rope climbs

Rest 3 min

7 min amrp
10 T2R/t2b
6 weighted lunges
A)155/105
B)135/85

Rest 3 min

5 min amrp
100 du
35 ring dips

11/29/2014

11/29

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

Front squats
2-2-2-2
3-3 @ 80-85

Team WOD


70 g2oh
50 alt team member box overs
70 g2oh
Relay 800 m run
95/65

11/28/20141

11/28

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

We are going to have our traditional post holiday cleanse with the Filthy 50 tomorrow!  But we are also going to have a special Clean session at 9 at North and 11 at South.

Feel free to do BOTH!!!!!!

The Filthy 50

50 BJ
Jumping Pullups
KB Swings 35/25
Lunges
K2E
Push Press 55/45
Back Ext
WB
Burpees
DU

The 'Clean' Session  - 9 at North, 11 at South
Be warmed up and ready to go by 10 min after start of session

Clean Ladder #1 - Speed

As quickly as possible, 2 min Cap
Guys clean
135,155,185,205,225,245,265,285
If a weight cant be attained score time of last successful weight
Ladies clean
85,105,125,135,145,155,165,185

Ladder #2 - Points
Each athlete has 30 seconds to perform as many reps as they choose at each of the above listed weights.      When the 30 seconds expires you will move on to the next heavier weight.  Each weight will have a point value assigned to it.  You must move on to the next weight when the 30 seconds expires.  Score total points when done.
1pt, 5pts,10,15,20,30,50,75

Confused?  no worries   Just show up. :)  Feel free to come to watch as well!

11/27/2014

11/27

HAPPY THANKSGIVING!!!!!!!

Rest Day Part 2!!  -- REST HARDER!.....The Thrilling Conclusion to Rest Day Part 1

11/26/2014

11/26

Rest Day!  Part 1

with the thrilling conclusion coming to you tomorrow in....

Rest Day Part 2...... Rest Harder

11/25/2014

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

Back squats
3-3-3-3@80-85
2-2@85-90

12 min amrp
4 F squats
4 thrusters
4 jerks
40 DU
A)135/95
B)115/75
C)95/55

11/24/2014

11/24

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

Ev 5 min for 5 rds
Run 400M
10 Deads
10 Box Overs
A)225/155
B)205/135
C)165/105
score each round

AAB
EMoM 10
1 Snatch pull to full ext
1 Snatch 80%+

Ev 5 min for 4rds

Run 400M 

10 Deads

10 Box Overs

A)225/155

B)205/135

C)165/105

score each round

11/23/2014

11/23

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

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

11/21/2014

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

Back Squat
5-5 @ 70-75
3-3-3 @ 80-85

Or

Front Squat
Max Effort

3rds
1 min of Rowing for calories
1 min of HSPU
1 min of Squatting Pullups
1 min of T2B or situps w Med ball -touch ground behind head
1 min of Bar Front Rack Lunges   - dont drop the bar;)
1 min of rest
*score total reps

AAB alt
EMoM 12
Mid Thigh Pause Snatches 75-85%

12 min AMRP
15 KB Swings 70/55
10 Burpee Box Overs
5 Squat Snatch 165/115

Two A Days

10 rds
Row 300M
rest 30 sec
*Priority goes to Gen wod on rowers!

10 min AMRP
1 HSPU
1 MU
2
2......

11/20/2014

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

Run 800M
5rds
15 G2OH 75/55
30 DUBS
then
Run 800M

11/19/2014

11/19

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 Max Effort
or
Find max - Minimum of 5 sets of 2 Front Rack Lunges  AHAP

EMoM 10
Evens : 20/15/10 sec L Hang
Odds: 2 Burpee Box Jumps - Option of Jumping Karate kick when coming off the box.
and 2 Cleans pausing at mid thigh - you choose the weight

or

EMoM 12
1 Clean pausing at mid thigh 80-90%

3rds
10 thrusters
15 Box Jumps
20 Pullups
A)115/75
B)95/55
C)75/35

AAB
15 Thrusters
15 BMU
15 Thrusters
30 C2B
135/95

11/18/2014

11/18

Rest Day!

11/17/2014

11/17

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

F Squat
Find a max

5 min AMRP
1 RC/4 Strict
2 Clean And Jerk
2 RC/8 Strict
4 Clean and Jerk
3 RC/12 Strict
6 Clean and Jerk
4 RC/16 Strict
8 Clean and Jerk......
A)155/105
B)135/85
C)115//65
AAB)185/125

rest 5 min

3rds
15 Deads
10 Bar Over Burpees
Buy out of 75 Air Squats
Same weight you did in previous

Did you do the 4 min of MU?

11/16/2014

11/16

CrossFit 540: 8,12,1, NO 2 SESSION!  WE WILL HAVE A SKILL SESSION INSTEAD
CrossFit 540 South: 12,1

2pm skill session going over Snatch drills and Rope climbs

Bench Press
2-2-2-2-2
3-3 @75-85%  - try not to go down

or

Pausing Jerk
1-1-1-1 @80-85%
Jerk
1-1-1-1-1

then

5rds
21 DU
15 KB Swings 55/35
9 Twoofers

extra
max mu in 4 min

11/15/2014

11/15

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

Cleans - any kind
1 ev 2 min for 16 min

Team Wod

15 min AMRP

1 FR Lunge 95/65
1 T2B Situps
1 OH burpee
1 BJ
2
2
2
2
3
3
3
3....

11/14/2014

11/14

Rest Day

11/13/2014

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

20rds

yep  20

1 Thruster
5 Pullups
15 DU
A)155/105
B)135/85
C)115/65

Two A days
Snatch Balance
7 reps at 70%

Hi hang snatch drop
7 reps at 60-70%

ME Snatch

11/12/2014

11/12

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

This sunday we there will be NO 2pm class at North.  We will have a 30 min Snatch Drills session and Rope Climb session.  All are welcome

Push Press
2-2-2-2-2 @80-85
3-3 @80-85

AAB
Back Squat ME inbetween
Push press sets

30-20-10
Cleans
Ring Dips
Box Jumps
A)115/75
B)95/55
C)75/35

Two A Day
3rds
Row 1000M
rest 3 min

11/11/2014

11/11

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

We are going to try something a bit out of the ordinary this week team.....  We are going to try and keep the gym super tidy..... ALL DAY LONG.  This will be a task for some.  Especially me.... but we are going to see how it goes.

So, after every class, water bottles, paper, pins, ab mats, bars, wraps, knee sleeves, shirts, belts, weights.... everything will need to get put away.   Since this will cause some growing pains.... we will have a daily accumulating penalty that will be taxed on to a future workout. :)

So whats your favorite?  Burpees or Thrusters? :)

Front Squats
5-5-5-5-5 @70-80%

AAB
Back Squat
ME

6 min AMRP
5 Front Squats
1 Rope climb/4 Strict Pullups
A)135/95
B)115/75
C)95/55
AAB) 2 reps @ 205/135

rest 4 min

6 min Cap
100 WB
*15 pullups every time the set is broken....aka....a break

Two a Days
Ev 90 sec for 10 rds
Clean and Jerk 80%+

Row 800
100 DU
Row 400
50 DU

11/8/2014

11/8

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

5rds

Every 5 min

Run 400M

7 Front Rack Lunges

7 Jerks

7 WB

A)135/95

B)115/75

C)95/55

*score each round

11/10/2014

11/10/2014

Rest Day! Ensure you are keeping up with proper nutritional preparation for the week!

11/9/2014

11/9/2014

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

5rds
Every 5 min
Run 400M
7 Front Rack Lunges
7 Jerks
7 WB
A)135/95
B)115/75
C)95/55
*score each round

11/8/2014

11/8

Crossfit 540: 7,8,9,10
Crossfit 540 South: 10,11

Back Squats
Ev 90 sec for 8rds
3 reps @ 70,75,75,75, 80,80,80,85

Team wod

3rds - each
Run 100m
15 thrusters
Then partner goes
Then,
80 total oh burpees

11/7/2014

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

"Helen" 14min Cap
For Time:
3 Rds
Sprint 400m
21 KB Swings 55/35
12 Pull Ups



8min AMRP
5 SDHP 55/35
5 Sit Ups
10 ...
10 ...
15 ...
15 ...
(After 15s, reset to 5s)

AAB Alt.

For Time:
Run 800m
3 Rds
10 Deads 315/205
5 MU
Run 800m

2-a-Day
12min EMOM
Power Clean
-Sets 1-4: 3@70-75%
-Sets 5-8: 2@80-85%
-Sets 9-12: 1@90%+

11/6/2014

11/6/2014

REST DAY!

11/5/2014

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

"30 Bars, Weights, Clips, Abmats, Pens, Papers, and Water Bottles"

30 Thrusters
30 Bar Over Burpees
*partition as needed
A)115/75
B)95/665
C)75/55

Run 1200M
21 Front Squats
Run 800M
15 Front Squats
Run 400M
9 Front Squats
A)135/95
B)95/65
C)75/35

AAB
ME Front Squats
*it is ok to not hit the same weight you did the previous day..... Just a heavy 'max effort' for today
15 min cap - move

Snatch
Every 30 sec for 4 min
1 rep at 80%

10 reps at 80%+

12 min EMoM
Run 1200M
5 T2B
3 Front Squats
10
6
15
9.......
185/125

11/4/2014

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

30 Burpee Pullups
40 WB
50 Situps
30 Pullups
40 WB
50 Situps

AAB

ME Back Squats
Same as yesterday;)

Row 500
5rds
4 BMU
6 KB Swings
30 DU
Row 500
70/55

5 min AMRP
9 Deads
6 Hanging Snatch
3 OH Squats
135/95

AAB 2 a days
Emom
6 min@80%

10 reps at 90%+

1 Clean and Jerk @80%
Ev 30 sec until failure

11/2/2014

11/3

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

Back Squats
5 reps
10 reps
15 reps
all @50-55%

or

AAB Back Squats
3@55-65
2@65-75
1@80-85
1@90-95
1@?

4rds
15 BJ
Run 400M
10 sets of complex
1 Dead
1 P Clean
1 Hanging Clean
1 Jerk
A)115/75
B)95/55
C)75/35

AAB alt
Ev 90 sec for
1 Dead
1 Clean
1 Hanging Clean
1 Jerk

Run 1 Mile

3 min AMRP
Squat Clean to OH 165/115

11/1/2014

11/1

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

Team Wod

30 min AMRP
2 RC
6 HSPU
10 Ring Dips
14 Hanging Cleans/Snatches
A)115/75
B)95/55
C)75/35

10/31/2014

10/31

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

Happy Halloween!!!!!

Run a 15 K

BOOO!!! jk;)

7rds
10 Thrusters
10 Pullups/ C2B
200 M Run
A)115/75
B)95/55
C)75/35

10/30/2014

10/30/2014

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

7rds
7 Back Squats
10 KB Swings 55/35
12 Burpees
Rest 4 min
A)BW
B)80%
C)60%


AAB
Front Squats and Squat Cleans
Ev 2 min for 16 min
2 Front Squats @ 80,80,80,85,85,85
and
1 Squat Clean @80-90

max KB Snatches in 7 min 55/35

Row 2000M

10/29/2014

10/29

Rest Day!

10/28/2014

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

12-9-6
HSPU
Hanging Clean
Box Jumps 30/24
A)195/130
B)165/110
C)135/85
10 min Cutoff

rest 6 min

3rds
10 Deads
50 DU
A)275/205
B)245/165
C)205/135
10 min cuttoff

rest 6 min

4rds
7 OH Burpees
7 G2OH
A)135/95
B)115/75
C)95/55
10 min cuttoff

10/27/2014

10/27

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


So proud of everyone that competed at HOA over the weekend! and so appreciative of everyone that came out to cheer us on.  Thank yo so so much.  It was a great experience at a great event.  So many athletes first time at a venue like that and they represented our little box so well.  Two teams in the RX division, a scaled team and a FIRST place masters team!  Great work everyone involved!

50 Pullups
Run 400M
50 Pushups
Run 400M
50 Situps
Run 400 M
50 Sqats
Run 400M

AAB
Find max Push Press

9-7-5
Front Squat
Bar MU
225/145

Row 800M
150 DU
Row 400M
75 DU

10/26/2014

10/26

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

No 2 session at north

10 min to find a clean max

21-18-15
F lunges
Pullups
Run 400m
A)135/95
B) 115/75
C) 95/55
Aab c2b

10/25/2014

10/25

Rest day!

10/24/2014

10/24

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

Please note, there is no 6.30 session tonight.

21-15-9
KB 55/35
T2B

rest 6 min

Run 800M
30 HSPU/45 Push ups
40 Pullups
50 Box Jumps

*running clock, score both times

10/23/2014

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

North, please note we will not have the 6.30 session on friday or the 2 session on Sunday
South, we will not have the 6.30 session on Friday evening

Back Squats
One time through
20 reps AHAP - heavier than the 17 reps
or
find your max

DT
5rds
12 Deads
9 HPC
6 Jerks
A)155/105
B)135/85
C)95/55

AAB/ HOA prep
6 min to find Clean max
6 min to find H Clean max
6 min to find Snatch max
6 min to find Hanging Snatch

Run 2 miles at 70-80%

10/22/2014

10/22

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

Please note that we will not have the 6.30 session on friday at EITHER gym due to HOA in Springfield MO that weekend.

5rds
Run 400M
40 Bar Lunges-anyway
30 Situps

extra
Bench Press
3 reps Ev 90 sec
80,80,85,85,90,90


AAB alt
Push Press
2 reps @ 70,80,85,90,95
Jerk
80,80,85,85,90,90,95,?,?

5 min AMRP
5 Burpee BMU
10 Thrusters

rest3

5 min AMRP
3 Burpee Ring MU
6 Box Overs

rest 3

5 min AMRP
sets of 3,6,9......
C2B
Front Squats
115/75

10/20/2014

10/20

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

20 min amrp
5 kb swings 70/55
7 t2b
9 f squats/ oh squats
135/95
115/75
95/55

Aab two a day

20 singles starting at 70%

1 rc ev 30 sec for as long as possible

10/19/2014

10/19

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

Back Squats
5-5@70,80
3-3@85,90
1-1-1@ 95+

Run 800M
30 Deads
20 Pushups/HSPU
Run 800M
15 Cleans
10 Pushups/HSPU
Run 800M
A)185/125
B)155/105
C)125/85

Extra
Row 1000
15 BMU

10/18/2014

10/18

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

Gen Wod
EMoM
Evens: 8,10,12 Strict Pullups
Odds:  15 Squats and 20 DU

AAB
Ev 90 sec
Squat Clean and Jerk

Team Wod all

10rds
5 Thrusters115/75
Switch partners

5rds
run 100M
Switch partners

15 G2OH 135/95
Switch Parters

score total time

10/17/204

10/17

Rest Day!

10/16/2014

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


Run 800M
rest 3 min
Run 800M
rest 3 min
Run 800M
25 Burpee BJ
rest 3 min
Run 800M
25 OH Burpees

Score all 4 run seperatly

Two A days
5rds
7 MU
10 HSPU

10/15/2014

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

Back Squats
2rds not for time
17 Back Squats
Match the same weight done at the 15 rep squats or higher

20 min AMRP

6 Pullups
6 WB
6 Deads
8
8
8
12
12
12
*three Burpee Penalty for broken sets
A)155/105
B)135/85
C)115/65

AAB
Back Squats
ev 2 min for 16 min
3 Back Squats
80,80,80,85,85,85,1@90, 1@90

2rds
30 C2B
15 Deads 315/225
then
70 WB
30 Burpees

Two A Days
8 min emom
Mid Thigh Hanging Cleans
10 Max Squat Cleans

10/14/2014

10/14

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

10rds of the complex
not for time
1 Dead
1 Hanging Clean
1 FR Lunge on each leg
1 Jerk
AHAP

4 min AMRP
Run 400M
Hanging Cleans till time expires

rest 3 min

4 Min AMRP
Run 400M
FR Lunges

rest 3 min

4 Min
Run 400M
Jerks

A)135/95
B)115/75
C)95/55

AAB alt
ev 90 Sec for 8rds
1 Push Press
1 Pausing Jerk
1 Jerk

10 Jerks AHAP

4 Min AMRP

Run 400M

Clean and Jerk 205/135

rest 3 min 

4 Min AMRP

Run 400M

FR Lunges 155/105

Run 800M for time

10/12/2014l

Crossfit 540: 8,12,1,2

CrossFit 540 south: 12,1

Back squats 

2rds

15 reps at 55-65%

3rds

20 thrusters

Run 400 m

20 kb swings

95/65, 55/35

Aab alt

Front squats and push press

70,70,80,80,85,90,90,95

5 min amrp

7 thrusters

7 bf burpees

115/75

7 min amrp

3 g2oh

3 t2b

6

6

9

9....

10/11/2014

10/11

Crossfit 540: 7,8,9,10
CrossFit 540: 9,10

Special South Hours!

Team Wod

300 Situps ;)

or

Ev 90 Sec for 15min
1 Snatch AHAP

then

Team Wod
5 Rope Climbs/12 Burpee PU
30 Bar MU/ 60 Pullups
5 RC / 12 Burpee PU
30 Snatches/ 30 Cleans
5 RC/12 BPU
30 C2B/ 30 PU
5 RC/12 BPU

AAB Extra
Ev 20 sec till failure
5 C2B

10/10/2014

10/10

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

100 DU
21 Front Squats
21 Push Press
100 DU
15
15
100
9
9
100
A)115/75
B)95/55
C)75/35

AAB extra
7 MU
7 Burpee Box Overs 30/24
6
6
5
5
....
1
1

Two A Day
Hanging Power Clean Drills
Pause at knee
Ev 90 Sec  12rds
70-80%

10/9/2014

10/9

Rest Day!

10/8/2014

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

The Filthy 50.....kinda
30 reps of
BJ
Jumping Pullups
KB Swings 35/25
Lunges
K2E
Push Press 55/45
Back Ext
WB
Burpees
DU
then repeat w 20 reps

AAB Two A days
Back Squat
2 reps Ev 90 sec
70,70,80,80,90,90,90,95

Ev 90 sec 8rds
Hi Hang Drop Snatch
Hang Snatch
Snatch

10/7/2014

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 Min EmoM

1: 2 Deads

2: 12 Situps w medball

3: 40 DU

8 min Amrp

10 G2OH

10 Pullups

95/65

AAB

10 min EmoM

Clean Drills

1 Clean Shrug from Ground

1 from hang

90%+ max

10 min EMoM

1 Pausing Jerk -slow to fast extension

1 Jerk

8 min EMoM

10 G2OH

10 C2B

95/65

Two A Days

5 rds

Row 500M

Rest 2 Min

3rds

10 Deads

50 DU

275/205

10/6/2014

10/6

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

Team,

I could not be happier with how well the weekend went!  From so MANY people showing up on Friday to help, to the flood of help we had on Saturday, and to the professionalism and great attitudes that were expressed all weekend.  It made me proud to know that you I get to be a part of such a great group of people.  NONE of this.... could have happened without all of your help and good cheer.   The team.... 540.... is what made this event such a great time.  Not the trainers... but the people.  So thank you guys so much for continuing to be such an inspiration!

4rds
50 Air Squats
Run 400M

AAB

10 min EMoM
1 Squat Clean
1 Jerk
75-80%

10 min of
Clean and Jerk work

5rds
5 Squat Cleans
10 Ring Dips
30 DU
165/115

10/5/2014

Rest Day!!!

10/3/2014

10/3

Rest Day!

Feel free to drop in and help set up for Wod Wars!  We will feed you!

Plans for the next few days!

Hey Team!  First of all, thank you so much in advance for any and all help this weekend with WW2.  We could NOT do this without yall and it means so much.  So much.

We will be starting to get things organized at 9am tomorrow morning at North.  Any and all help is greatly appreciated.  We will probably be going all day.  If you are able to drop in for an hour or so... great!

For the Judges and Volunteers!

We will have a meeting tomorrow at 5.30 at the gym.  To hand out assignments and explain the flow of the day and the workouts.  Please be there if you can!  That way we can all be on the same page with Saturday rolling out.

Lastly, If you could be at the gym by 7.30am on Saturday!  That would be great!

Friday
9am - ???  Gym set up
5.30 pm Judge and volunteer meeting

Sat
Fun starts off at 7.30

Thanks again Guys!

10/2/2014

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

Angry Barbara
5rds
20 Pullups
1 Dead
30 Pushups
1 Dead
40 Situps
1 Dead
50 Squats
1 Deadlift
Rest 3 Min
A)275/205
B)245/165
C)185/135
AAB)365/245

40 min Cuttoff;)

10/1/2014

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

3rds
Run 1000M
15 Clean and Jerks
rest 3 min
A)135/95
B)115/75
C)95/55

AAB
6 min EMoM
Pushpress
80,80,85,85,90,95

10 jerks AHAP

6 min AMRP
2 Clean and Jerks
Run 100M
225/145

8 min AMRP
10 WB
3 MU
15 WB
3 MU
20 WB
3 MU.....

9/30/2014

9/30

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

Run 800M
35 OH Lunges
35 Box Overs
35 WB
Run 400M
25 OH Lunges
25 Box Overs
25 WB
Run 200M
15 OH Lunges 45/25
15 Box Overs
15 WB

AAB
EMoM 10
2 Back Squats
70,70,80,80,85,85,90,90,?,?

10 sets
1 Clean
1 Hanging Clean

3rds
7 Squat Clean Thrusters
50 DU
155/105

extra
Row 800M
30 OH Burpees

9/29/2014

9/29/2014

Rest Day!

**Note: WW2 CrossFit 540 Teams**
We will be having a "WW2 Gym" time from 5.30-7.00p at South today. This time is reserved for WW2 teams and is not "open gym".  If you and your team are wanting to practice some of the WODs and coordinate strategy with one another, feel free to stop in!

9/28/2014

9/28

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

Bench Press - Everyone

3x3 @80

3 sets of 2 @ 90

1-1-1-1@90+

Gen Wod

5rds

Run 400M

Rest 1 Min

recover

70 T2R

70 Deads

135/95

AAB

7 min EMoM

1 Hi hang Snatch Drop

1 Hanging Snatch

1 Full Snatch

(Drill Weight)

10 Minutes to continue to work on

Hi Hang

Hanging

Snatch

5rds

Run 200M

7 BMU

12 min Cut off

30 T2B

30 HSPU

60 DU

20

20

40

9/26/2014

9/26

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

6 min AMRP
Run 800M
Clean And Jerk
A)135/95
B)115/75 - run 600
C)95/55 - run 600
AAB)165/115

10 min AMRP
4 Front Rack Lunges
6 BFBurpees
8 Pullups /C2B

A)135/95

B)115/75 

C)95/55  

Two A Days

Front Squats

5@70

2@80

1@90

1-1-1@95+

Row 1200M

50 Bar Thrusters

9/24/2014

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


Run 800M
then
10 rds
5 Front Squats
7 Burpees
A)155/105
B)135/85
C)95/55

AAB alt

5 min EMoM
Clean Drills
1 Pause at Knee to shrug
1 No Pause at knee to shrug

90 sec Emom for 6rds  AHAP
1 No Pause at knee to shrug
1 Clean

Ev 2 min for 6 rds
3 Front Squats @75-80%
*no rack

30 Burpee BJ
60 Squats
Run 800M

9/23/2014

9/23

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

4rds
Run 400M
15 KB Swings
15 Pullups
55/35

AAB
OH Squats
3-3-3-3-3-3

21-15-9
OH Squats
T2B

AAB Two A Day
Clean and 2 Jerks @80-90
10 sets

50 Strict Pullups
50 Strict HSPU

Row 1000M

9/22/2014

9/22/2014

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

Ev. 90 for 15min

Back Squat x 2
Loads per Set:
55%,65%,75%,75%,80%,80%,85%,85%90%,90%

10min AMRP
30 DU
15 WB
5 Power Cleans

A) 135/95
B) 115/75
C) 95/65

AAB Alt.
5min EMOM
Muscle Snatch x 1
5min EMOM
Power Snatch x 1
5min EMOM
Snatch x 1

10min AMRP
50 DU
15 Unbroken WB *Dropped Ball Must Reset*
5 Power Snatch 135/95

Two-A-Day
Perform Snatches at Ses. 1 and Back Squats at Ses. 2
4rds
Row 500m
Rest 2min

9/20/2014

9/20

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

Bench Press
Ev 90 sec
2 reps @ 90% for 8 rds

Team
30 thrusters
A)135/95
B)115/75
C)95/55
Run 800
50 Thrusters
A)95/65
B)75/55
C)65/35
Run 800
70 Thrusters
45/35
Air Squats
Run 800

9/19/2014

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
50m of lunges
Sprint the rest of 200M
rest 1 min

recover

70 Pullups
70 Situps w Med Ball touching over head on ground
*partition as needed

AAB alt
4rds
8 Front Rack Lunges
30 DU
Run 200M

70 C2B
70 GHD's
*partition as needed

Two a Day
Ev 90 sec for 12 rds
1 Pausing Clean at mid thigh
1 Clean
AHAP

30 G2OH
185/125

9/18/2014

9/18

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

5 Front Squats @70%
3@80
1@90
1-1-1@95+

Diane
21-15-9
Deads
HSPU/ Pushups
A)225/155
B)185/125
C)155/95

rest 5 min

30-20-10
WB
KB Swings 55/35

or...AAB

6 min AMRP
2 Clean and Jerks @ 225/145
4 BMU

Extra:
10 sets of
Pausing Jerk
followed by
Reg jerk

and

Row 2000M

9/17/2014

9/17

Rest Day!

9/16/2014

9/16

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,630
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

3rds
Run 800M
20 HPC
20 Box Jumps
*every time Bar is dropped, perform 5 lunges

AAB alt
30 HSPU
30 HPC
60 DU
185/125

rest 5 min

30 ring Dips
30 Hanging Snatch
60 DU
135/95

rest 5 min

1 Rope Climb
1 Burpee
1 Rope Clim
2 Burpees
1 RC
3 Burpees
......
1 RC
10 Burpees

9/15/2014

9/15

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

the Seven

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

7rds
7 HSPU/ 7 Pushups
7 Thrusters
7K2E
7 Deads
7 Burpees
7 KB Swings
7 Pullups
A)135/95, 245/165, 70/55
B)115/75, 205/135, 55/35
C)95/55, 165/105, 35/15

AAB Alt
Emom 10
1 Power Clean 80-90%

10 OH Squats 155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/145
10 T2B
10 burpee MU
10 T2B
10 Power Cleans
10 Thrusters
10 BO
10 OH Squats