CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Monday, March 31, 2014

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

Saturday, March 29, 2014

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

Friday, March 28, 2014

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


Thursday, March 27, 2014

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!

Tuesday, March 25, 2014

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



Monday, March 24, 2014

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


Sunday, March 23, 2014

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

Saturday, March 22, 2014

3/23/2014

3/23

Rest Day!

Open Wod 14.4
1 at South
2 at North

Friday, March 21, 2014

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
 14-4_mainsite_dheuyDF23esSWw3_th.jpg

Thursday, March 20, 2014

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


Wednesday, March 19, 2014

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

Monday, March 17, 2014

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

Sunday, March 16, 2014

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

Saturday, March 15, 2014

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

Thursday, March 13, 2014

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

Wednesday, March 12, 2014

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

Jack Martin
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

Tuesday, March 11, 2014

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

Sunday, March 9, 2014

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

Friday, March 7, 2014

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.

Wednesday, March 5, 2014

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

Tuesday, March 4, 2014

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



Monday, March 3, 2014

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!

Sunday, March 2, 2014

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