4/1/2014

4/1

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

Front Squats
5-5
3-3-3
option: alt sets w max HSPU's

5rds
10 Pullups/C2B
10 Deads
A)225/155
B)205/135
C)185/115
AAB)315/205 at 5 reps

3/30/2014

3/30

CrossFit 540: 8,12,1 NO 2, Open at 2
CrossFit 540 South: 12, NO 1, Open Wod at 1

21-18-15-12-9-6-3
Thrusters
Burpees
95/65

yay

3/29/2014

3/29

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

Back Squats
5-5 @70-80
3-3-3@80-90

Team Wod
7 min AMRP
1 Rope Climb/3 strict Pullups
5 Power Cleans
20 DU
A)135/85
B)115/75
C)95/65

rest 3

7 min AMRP

1 Rope Climb/3 strict Pullups

5 Power Cleans

20 DU

AAB

Drop to 4 reps @ 185/125

rest 3

7 min AMRP

1 Rope Climb/3 strict Pullups

5 Power Cleans

20 DU

AAB 

Drop to 3 reps @ 225/145

3/28/2014

3/28

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30, NO 6.30 session!
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Open Wods for the weekend!  Team due to the fact that this workout has no time cap, please try and stick to the open schedule as much as you can.

North: Friday 6pm, Sunday 2pm, Monday 12pm
South: Friday 5.30pm, Sunday 1

21-18-15-12-9-6-3
KB Swings 55/35
Lunges
Situps

3/27/2014

3/27

Rest Day!

Watch Party / Open wod at 6.30 North!

3/26/2014

3/26

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

Warm up
Kipping drills/ work -tighter lines

EMOM 12
Evens: 5-10Strict Pullups
Odds: Three Jerks  AHAP

50 Bar Thrusters-dont drop the bar:)
30 PU / 10 BMU

25 Thrusters 
A)95/65
B)75/55
C)65/35
25 Pullups )10 BMU

12 Thrusters
A)135/95
b)115/75
C)95/55
20 Pullups/ 10 BMU

3/25/2014

3/25/2014

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

Front Squats
5-5 @70-80
3-3-3 @ 80-90

AAB
Squat Clean similar weights in between sets

5rds
10 Burpees
6 G2OH
Rest 1 Min
A)135/85
B)115/75
C)95/65
AAB)155/105

3/24/2014

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

20 Min AMRP

5 Thrusters
7 HPC
10 SDHP

A) 95/65
B) 75/55
C) 66/45

3/23/2014

3/23

Rest Day!

Open Wod 14.4
1 at South
2 at North

3/22/2014

3/22

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

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row / 60 Bar SDHP
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target/ 14 to 9 ft
30 cleans, 135 lb./95
 

3/21/2014

3/21

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

4rds
Run 800M
rest as needed

Score each sep

3/20/2014

3/20

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

Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

3/19/2014

3/19

Rest Dayu

3/18/2014

3/18

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

Run 800M
15-12-10
Power cleans
Weighted Lunges
then
Run 800
A)135/95
B)115/75
C)95/55
AAB)Snatches

3/17/2014

3/17

CrossFit 540: 8.15,11.30,4.30,5.30,6.30
CrossFit 540 south: 11.30,4.30,5.30,6.30

PLEASE NOTE THAT EARLY MORNING SESSIONS ARE CANCELLED!!

20 min AMRP
10 T2B
12 Burpees
14 WB

3/16/2014

3/16

CrossFit 540: 8,12,1, Open wod at 2, no class
CrossFit 540 South: 12, Open wod at 1, no class

WOD
14.3
8 min Cap
10 Deads
15 BJ
A)135/95
B)115/75
C)95/55
15 Deads
15 BJ
A)185/135
B)155/105
C)135/85
20 Deads
15 BJ
A)225/155
B)185/135
C)155/105
25 Deads
15 BJ
A)275/205
B)225/135
C)185/135
30 Deads
15 BJ
A)315/225
B)275/205
C)225/135

3/14/2014

3/14

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, NO CLASS - Open wod, 6.30

3rds
Run 800M
10 Power Cleans
A)165/110
B)135/85
C)115/65

3/13/2014

3/14

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30, OPEN WOD at 6.30  No Class
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

Jack

• 115 pound Push press, 10 reps
• 10 KB Swings, 1.5 pood
• 10 Box jumps, 24 inch box

AAB Open option

Snatch work 

and 

Clean and Jerk

3/12/2014

3/12

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

Remember to feed the machine.

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

3 min
Run 400
WB

rest

3 min cap
Run 400
OH Burpees

rest

5 min AMRP
Thrusters
A)135/85
B)115/75
C)95/65
AAB)155/105

3/10/2014

3/10

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

Clean
<>
Find max

3rds
Run 400M
10 Deads
7 HPC
4 Jerks

10 Deads

7 HPC

4 Jerks

A)155/105
B)135/85
C)115/65

AAB alt
1 Squat Clean
10 *2 plate deficit HSPU
2
9
3
8.....
10 Squat Clean

1 *2 plate deficit HSPU

3/9/2014

3/9

Crossfit 540: 8,12,1, OPEN WOD AT 2  NO 2 CLASS  

CrossFit 540 South: 12, OPEN WOD AT 1 NO CLASS AT 1

3 min 

to do 10 OH / Front Squats

10 C2BPullups

Next Three Min continue but add two reps to each moevment

3/8/2014

3/8

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

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

Team
15 min amrp
7 power clean
7 lunges
7 WB
115/75

3/7/2014

3/7

Rest day!

Open wod at north a 5 pm tonight

And

At 4 pm at south.

3/6/2014

3/6

Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30, NO 630. Open wod
Crossfit 540 south: 5.15,6.15,11.30,4.30,5.30, 6.30

Come hang during then open announcement!! 7 pm at north.

75 WB
50 push-ups
100 lunges

3/5/2014

3/5

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

I wanted to give a shout out to those that did the Open this past weekend.  Some great efforts, and I found myself being impressed and surprised, again and again.  From people fighting through DU and not quitting.... to an athlete coming back and game planning the entire 10 minutes in order just to get a few reps more..... to some truly astounding and awesome scores.  It was inspiring.

Some absolute all out efforts and a lot of heart.  Great job team.  Happy to call yall my own.

Now for todays nastiness...

EMOM 14
Evens: 1Power Clean, 1 Squat Clean, 1 Jerk
Odds: 5- 10 Strict Pullups or, up to 5 MU

5rds
10 BF Burpees
10 Deadlifts
then
50 Pullups or 25 BMU

A)225/155
B)205/135
C)165/105

3/4/2014

3/4

CrossFit 540: 8.15,11.30,4.30,5.30
CrossFit 540 South: 11.30,4.30,5.30

PLEASE NOTE THAT THEIR ARE NO EARLY MORNING CLASSES!!

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

5rds
12 T2B
6 Squat Clean to OH
A)135/85
B)115/57
C)95/65
AAB)165/110

3/3/2014

3/3

Rest Day

Open athletes!  Please remember to submit your scores on the CF Games website!  Deadline to do so is tonight at 7pm.  No exceptions!

ICE DAY

With all the ice coming we will cancel the 2 at North!

If you are wanting to come and do the OPEN wod today, come at any time during the 12 and 1

We will make it work.

Regular workouts as well.

See you soon and stay safe.

3/2/2014

3/2

CrossFit 540:8,12,1, OPEN WOD AT 2
CrossFit 540 South: 12, OPEN WOD AT 1


5 Deads
5 Pullups
5 Burpees
5 BJ
10
10
10
10
20
20
20
20
A)225/155
B)185/135
C)155/105