2/1/2014

2/1

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

Team WOD

Elizebeth

then

Grace

then

Diane

then

Fran

then

Karen

40 min cuttoff

1/31/2014

1/31

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

Front Squat

4@60
2@75
1@85
1-1-1@95+

10 min AMRP
5 T2B
5 G2OH
6
6
7
7.....
A)135/95
B)115/75
C)95/55

1/29/2013

1/29

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 10
2 Slow to fast Snatch/Clean (accelerate only at last few inches of 2nd pull
1 Normal Snatch/Clean (duplicate bar bath from previous movement)

or

Emom10
4 strict pullups
20 DU

15 min AMRP
10 HSPU/20 pushups
10 KB Swings
10 weighted lunges
10 Burpees
A)135/85  55/35
B)115/75  45/25
C)95/55  35/15
AAB155/110  70/55

extra
5 min AMRP
1 rope Climb
5 OH Squats 135/95

1/28/2014

1/28

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

Emom 6
2 squat cleans
Emom 6
2 rep thruster

20 cleans
20 burpee bj
10
10
165/115
145/95
115/75

Aab
15 cleans 225/135
15 burpee bj 30/24
7
7

Extra
Row 1000
10 bmu

1/27/2014

1/27

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

Back squats
5-3-1-1-1

8 min amrp
2 mu/ 10 pull-ups
15 WB.

Extra
Row 1200 m

1/25/2014

1/25

Crossfit 540: 7,8,9.10
CrossFit 540 south: 11,12

Will it be cold Tom?

Yeah pretty cold

Like really cold?

In the morning?  Yeah. Really cold.

Like dress warm cold?

Yeah. Def dress warm cold.  Look man it's gonna be cold.

1/24/2014

1/24

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

5rds
Max pull-ups
Max bench press reps
Rest as needed between Rds and sets
A) body weight / 80%
B) 80% / 60
C) 60/40
Score reps each rd

Aab
C2b
Hspu
5 squat clean to oh 80-90%
Rest as needed between Rds and sets

1/23/2014

1/23

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

Front squat
5-3-1-1-1

15 min amrp
5 burpees
10 p cleans
15 wall balls

Aab alt
3 min amrp
Cleans 185/125
Rest 1 min
3 min amrp
Snatch 135/85
Rest 1 min
3 min WB
Score each separately

1/21/2014

1/21

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

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

20 front squats
30 box jumps
40 kb swings
50 sit-ups
60 push-ups
70 du

Aab alt

7 mu
21 hspu
7 bmu
21 oh squats
5 mu
15 hspu
5 bmu
15 oh squats
115/75

1/20/2014

1/20/2014

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

3rds
30 bar thrusters
20 pull-ups
Run 400
**dropped bar earns 20 burpees

Aab alt
Emom 12
Evens: muscle snatch
Odds: hi hang drop snatches

8 min amrp
Increasing in sets of 1 (1,2,3,4.....)
Thrusters 100/65
C2b pu

1/19/2014

1/19

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

Back squat
5-3-1-1-1

Run 1200 m

15 clean and jerk
15 bfb
135/95
115/75
95/55

Aab
20 clean and jerk
Body weight/90% bw.

1/17/2014

1/17

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

10 min amrp
10 c2b/pu
10 p cleans
115/75

200 m of lunges

Or

10 min amrp
3 mu
4 hspu
5 deads
225/155

1/16/2014

1/16

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

Hanging snatch
1-1-1@60-70
1-1@70-80
1-1@ 80-90
1-1@?

Or bench
5-3-1-1-1

3rds
Run 400
20 kb swings
20 bj
A)55/35
B)45/25
C)35/15
Aab)70/55

1/15/2014

1/15

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

Front squats
5@75-80
3@85-90
1-1-1@95+

Aab extra
Alt sets w snatch balance. 

Tap out
Emom till u can't
Evens
18,16,14 wallballs
Odds
12,10,8 t2b

1/14/2014

1/14

Rest day

1/13/2014

1/14

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

15 min to find 3 rep hpc max

Then

8 Rds
Run 400 m
Rest 1 min

1/12/2014

1/12

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

Run 800m
20 twoofers
50 du
Run 400
15 twoofers
40 du
Run 200
10 twoofers
30 du
Run 100m
5 twoofers
20 du

1/11/2014

1/11

Crossfit 540: 7,8,9,10

CrossFit 540 south: 11,12

Back squats

Alt w 

Shoulder press

5-3-1-1-1

Team wod

20 min amrp

15 squat clean to oh

15 burpee bj/ bmu

15 snatch/ g2oh

15 burpee bj/bmu

1/9/2014

1/9

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

75 squats
2rds
25 pull-ups/c2b
5 deads
25 du
25 hspu/ push-ups
5 deads
25 du
25 sit-ups/ ghd's
5 deads
25 du
Then,
75 squats
A)275/195
B)245/ 165
C)205/105

1/8/2014

1/8

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

12 min emom
1 clean/snatch pull
1 clean/snatch

15min amrp
10 t2b
10 bj
10 thrusters
95/65

Aab
10 min amrp
Immediately followed by
5 min amrp
Mu

1/7/2014

1/7

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

Front squats
5@75-80
3@85-90
1-1-1@95+

20 hpc
20 burpees
15 p cleans
15 burpees
10 c and j
10 burpees

Extra
Row
1200 m

1/6/2014

1/6

Rest day

1/5/2014

1/5

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

Push press
2-2-2-2 @ 80-90
Jerk
1-1@70-80
1-1@80-90
1-1-1@?

Buy in
10 sq snatches/ sq cleans
5rds
5 bmu/ 15 box jumps
15 wall balls
A)135/95
B)115/75
C)95/65

1/4/2014

1/4

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

Emom 8
1 jumping deadlift @ 110% clean max

12 min amrp
15 kb swings
4 rope climbs/ 5 strict pull-ups and 5 burpees
54/35
70/55AAB

Rest 4 min

6 min amrp
Complex
1 clean
2 lunges
A)135/95
B)115/75
C)95/65

1/3/2014

1/3

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

Warm up
Halting deads and 2nd pull  drills

1 and 1/4 squats
Or
Dropping front squats

Alt with
Squat cleans
1-1-1@60-70
1-1@70-80
1-1@80-90
1-1@?

50 pull-ups
50 jerks 95/65
10 sq cleans @ 70-80