3/1/2014

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

Front Squat
4@70
2@80
1@90
1-1-1 @95+

12 min AMRP
10 T2B
20 WB

2/28/2014

2/28

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, 6.30

South at 5.30 is the Open WOD to be counted

10 min AMRP
15 G2OH
30 DU
75/55

2/27/2014

2/27

Rest Day!

the Open begins tonight!!!

North at 6.30!

Also!  Southies,  CF 540 South is now on the Games site to select as your affiliate and as your team.
Hurry over and sign up!

The Open

Team,

The Open in upon us.  Its here.  If you still have not signed up yet for it, you still can

games.crossfit.com

I hope you do.  Its not about winning, or beating someone, or being the best, or being awesome.  Its about you pushing yourself and doing something to your limit.  It IS fun to see how you stack up against all the different people in the world..... but its really all about you getting out of your comfort zone and seeing what you can get your body to do.  It happens every year, people are shocked that they were able to do something that they were convinced that they could not.  And many times, people find themselves doing the same workout 2 or even 3 times.  Whether they are fire breathers or not, they do it multiple times because its something to take pride in.  And it really is cool to see just what you can do.  So sign up.  Try it.  Im going to program the open wods in the gym anyway:)  So you may as well do it all official like.

And as always at 540, we want to just have fun.  Thats the main thing.  So come in and have fun by pushing your limits.

Thursdays
-At North, 6.30 pm session is cancelled.  The workout is announced at 7.  Any Open'ers are free to do the wod on announcement night:)

Fridays
-At South, 5.30 and 6.30 is cancelled.  Open Wod is to be done at 5.30ish....:)

Sundays
-North and South
1 o'clock is cancelled at South, Open will be done at 1
2 o'clock is cancelled at North, Open will be done at 2

If you absolutely cannot make one of the times listed, then see a trainer at one of the regular sessions and hopefully they can judge you after session.  Remember, the trainer MAY NOT BE ABLE TO STICK AROUND, and their first priority is to the class going on.

Teams
 As of right now we are going to try and shoot for two teams at North and 1 team at South.
Northies.... you will need to join the CrossFit 540 affiliate and then the CrossFit 540 team....none of the other teams listed are correct.  As for the other team for North, I will let you know personally what the plan is.

Southies, we have had a slight hiccup with HQ, but this should be taken care of today.  You will need to join the affiliate Crossfit 540 South, and then join the team listed there.   Again, this should be taken care of tomorrow.

If you are a Southie, you cannot be on the North team unless you spend over 50% of your training time at North.  Not once a week, or twice, but over 50%.  If you forget that you joined the North team on accident, we may give you the boot.... as we don't want to break any rules.

If you have any more questions regarding the Open, teams, or times, please feel free to hit up or any of the trainers up.

Here we go!!!

2/26/2014

2/25

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

21-15-9
OH Burpees
T2B
Front Squats
A)135/95
B)115/75
C)95/65

3 min AMRP
Wall Balls

AAB extra
Jerk work

2/25/2014

2/25

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


Gen Wod

3rds
Run 400M
5 sets of the complex
   3 Deads
   3 Cleans
   3 Jerks
   3 Box Jumps
*Complex must be done unbroken for set to count
A)155/105 30/24
B)135/85  24/20
C)115/65

AAB
Snatch Drills
Snatch Balance
Hi hang drops
Snatch

2rds
15 Snatches
60 DU
95/65
2rds
10 Snatches
60 DU
135/95
2rds
5 Snatches
60 DU
165/115

no set break...one bar

2/24/2014

2/24

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

Back Squat
4@70
2@80
1@90
1-1-1 @95+

7 min amrp
3 thrusters
3 C2B
6
6
9
9.....
A)95/65
B)75/55
C)65/35

3 min
OH Burpees

2/22/2014

2/22

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

In the two frames above both athletes are just beginning to snap open their hips to help with the pull on top of the rings.  In the 2nd pic the athlete his swung higher or 'reached' with his feet higher...  he now has less distance for his kip to travel to get him on top of the rings.  The 1st athlete has to use more effort to get the same distance because of the early firing of the kip in the swing

Team Wod
30 MU/60 Pullups
30 Snatches/Clean and Jerk
20
20
10
10
A)135/95
B)115/75
C)95/55

AAB extra
50 C2B Pullups
50 GHD's

2/21/2014

2/21

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

5rds
Run 200M
10 HSPU/20 Pushups
4 Front Squats @ 70-75% max  - rack if needed
then when done w rds
75 walking lunges

Score time and FS weight

AAB- no rack

2/20/2014

2/20

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


Emom 4
30 DU or practice

Emom 4

3 Halting Deads, 2 halting deads to full ext, clean

Emom 4
3 Cleans

AAB
Emom 6
2 cleans
Emom 6
1 clean

7 min AMRP
7 Thrusters
7 Kb Swings
A)115/75 55/35
B)95/65 45/25
C)75/55 35/15
AAB) 70/55 KB

2/18/2014

2/18

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

Front Squats
5-5 @ 65, 70+
3-3-3 80,85,90+

Run ....a distance.
then
5rds
10 Front Squats/OH
10 T2B
135/95
115/75
95/55

AAB extra
20 Bmu
20 mu

2/17/2014

2/17

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

this stuff works

Find max
HPC or Hanging Snatch


30 OH Burpee for time - try and touch something out of reach


12 min AMRP
30 DU
10 HPC
7 Jerks
A)115/75
B)95/65
C)75/55

AAB extra
50 Pistols

2/16/2014

2/16

Crossfit 540:8,12.1,2
Crossfit 540 south: 12,1

Find thruster max

4rds
Run 400m
Rest 1 min
After last rest immediately
30 squat cleans
40 pull-ups

Aab
Following the last rest...
5rds
2 squat cleans
1 rope climb
225/145

Aab extra
50 c2b

2/14/2014

2/14

CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30.... NO 6.30 sessions!
Crossfit 540 south: 5.15,6.15,11.30,4.30,5.30.....NO 6.30

Back squat
5-5 65,70
3-3-3, 80,85,90
Aab
Alt reps w snatch work-like percentages

20 burpees
10 dead lifts
Run  800 m
20 burpee bj
10  deads
Run 800
20 burpee pull-ups
10 deads
A)255/175
B)225/145
C)185/115

Aab alt
10  deads
40 burpees (touch oh)
20 mu
10 deads
40 oh burpees
20 bmu
10 deads
315/205

2/13/2014

2/13/2014

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

always chasin' the dragon

15min EMoM
1 Clean and Jerk
or
Evens
3 slow to fast Clean and 1 Jerk
Odds
30 DU or Practice:)

4 rds
20 WB
15 KB Swings
Run 400M
55/35
AAB)100 DU at end

2/12/2014

2/12

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

but they taste good....donuts too.

30 Pullups/C2B
then
3rds
10 HPC
10 Bar Facing Burpees
then
30 Pullups/C2B
A)135/95
B)115/75
C)95/65

2/10/2014

2/10

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
5-5@ 65 ,70
3-3-3 @ 80,85,90

5rds
10 WB
10 BJ
then
50 Weighted Lunges
A)115/75
B)95/65
C)75/55

AAB Extra
3rds
21 Pushpress - not jerks
3 Legless rope Climbs
27 Ghd's

2/9/2014

2/9

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

how many rounds did you get yesterday?

Gen WOD

Grace
30 reps from G2OH

and

Annie
50-40-30-20-10
DU
Situps

Or

Linda
10-9-8-7-6-5-4-3-2-1
Deadlift 1 1/2 BW
Bench Press BW/ 80%
Squat Cleans 3/4 BW

2/8/2014

2/8

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

EMoM 12
first 4 min 2 reps
last 8 min 1 rep
Heavy as possible

Team Cindy
25 min
5 Pullups
10 Pushups
15 Squats

or

Team wod
5 Min cap
Clean and Jerk
a)155/105
B)135/85
C)115/65
Athlete 1 does 9 reps
Athlete 2 does 9 reps
8
8
7
7....

7 min AMRP
Team
50 DU
5 MU

2/7/2014

2/7

Rest Day!

2/6/2014

2/6

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

3rds
20 Pullups
3 thrusters
20 KB Swings
3 Thrusters
20 Deadlifts
3 Thrusters

A)135/85
B)115/75
C)95/55

AAB alt
OH Squats
3-3-3
2-2
1-1-1

3 min AMRP
c2b
rest 2
3 min AMRP
Thrusters 95/65
rest 3
3 min AMRP
Snatch 155/105
rest 4
3 min AMRP
Burpees - touching something out of reach oh

2/5/2014

2/5

CrossFit 540: 11.30,4.30,5.30.....6.30 depending on weather
CrossFit 540 South: 11.30,4.30,5.30.......6.30 depending on weather

Back Squats

5-5 @65,75
3-3-3@80,85,90

5rds
10 Jerks
15 Box Jumps
20 Lunges
A)115/75
B)95/65
C)75/55

AAB Alt
7 min AMRP
7 Jerks
7 Box Jumps
7 Deadlifts

immediately followed by

5 min of MU

2/4/2014

2/4

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

EMom
Evens 12 T2B
Odds 2-6 Clean and Jerks heavy to mid

10 min AMRP
10 Front Squats
2 Rope Climbs/ 8 Burpees

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

2/2/2014

2/2

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

Pushe press
Emom 10
3 push press
Heavy as possible

3rds
20 c2b pull-ups
40 squats
60 du