5/1/2014

5/1

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
Warm up to and find max

5 Deads
20 Wall Balls
40 DU
4 Deads
20 WB
40 DU
3 Deads
20 WB
40 DU
2 Deads
20 WB
40 DU
A)275/195
B)245/165
C)205/125
AAB) @80%

4/30/2014

4/30

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
21 Power Cleans
21 Box Jumps
Run 800 M
15 P Cleans
15 BJ
Run 800M
9
9
then
20 burpees to end
A)115/75
B)95/65
C)75/55

AAB
Jerks
1-1-1@60, 30-45 sec of rest between reps
1-1-1@70, 1 min of rest
1-1-1@80, 1.30 min rest
1-1-1@90, 2 min
1-1@?

5rds
5 Burpee Bar MU
7 HSPU
then
run a mile

4/29/2014

4/29

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

Work up to and perform a max effort Back Squat

Gen Wod
3rds
30 Pullups
30 Pushups
30 Situps
30 Squats

AAB

Hanging Snatch Max

20 C2B
15 Jumping Back Squats (full ext)
165/115

4/27/2014

4/27

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

20 Deadlifts
50 Wall Balls
A)245/155
B)225/135
C)185/115

rest 3 min

20 Front Squats
50 Box Jumps
A)155/105
B)135/85
C)115/65

Rest 3 Min

10 Deads
25 WB
10 FS
25 BJ

AAB
Snatch Balance alt w Snatch at like weights

6 min AMRP
10 OH Squats
30 DU
135/95

recover

Row 1000
15 BMU

4/26/2014

4/26

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

Bench Press
10-10-10-10  AHAP

Team Wod

Run 1200M - both of you
5rds
30 C and J
30 T2Rings
A)135/95
B)115/75
C)95/55

The Open and Beyond

With the Masters Regionals coming to an end,  we wanted to tell everyone how proud we were of everyone for competing in this years Open!  It was a hard 5 weeks for everyone involved, and we could not be happier with the final efforts that were given week after week.  Everyone worked hard, but still had fun with it at the same time.

Once all the dust settled and the scores were in, 540 is sending a team to the North Central Regionals that is currently in 5th place after the open!  We had another team place 43 in the region as well!!

Also incredibly impressive..... is our Masters athletes!!!  We had seven....7!!! athletes qualify for the next round of regional competition.  In order for these athletes to accomplish that, they had to place in the top 200 in their age division, for the ENTIRE WORLD!

Seven of our athletes accomplished this feat.  It really is amazing.
Lisa Nunley
Ken Williams
Dax Weindorf
David Welton
Jerry Kelly
Bailey Kelly
Bud Baldwin.

Thank you so much to all those that gave so much of themselves during those 5 weeks.  Everyone.  From competing, to counting, to cheering... everything.

So glad to be surrounded by such an impressive caring group of people.

4/25/2014

4/25

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

Front Squats
1-1-1@95+

Gen Wod
5rds
10 Thrusters
10 Pullups
Run 200M
95/65

AAB
alt FS w 3 reps of C and J @80%
*min of 4 sets

15-12-9
Thrusters
C2B
115/75

4rds
5 Weighted Pistols
5 Def HSPU

4/24/2014

4/24

Rest Day

4/23/2014

4/23

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

The Filthy 50

4/22/2014

4/22

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

Back Squats
4@65-70
2@75-80
1@90
1-1-1@95+

10 min EMoM
5 Strict /10 C2b
2 Squat Cleans  AHAP

50 T2B
15 Squat Cleans
A)155/105
B)135/85
C)115/65
AAB)205/135 @10 reps

4/21/2014

4/21

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

EMoM 10
 2 Push Press 1 Jerk  AHAP

10 Min AMRP
10 Ring Dips
10 Power Cleans
20 DU
A)115/75
B)95/65
C)75/55
AAB) 7 reps @165/115

4/19/2014

4/19

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

How will you do this weekend?

Team Wod

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

2rds

20 T2B
20 Clean and Jerk
20 Pullups / C2B
20 Squat Clean/ Squat Snatch
20 Pullups/ BMU

4/18/2014

4/18

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

"40 pens and pieces of paper left out"
40 Thrusters
40 Burpees
*partition as needed

Run 1 Mile for time

5 min of
20- 1 arm KB Swings(above head plane)
55/35
10 Pushups

AAB: KB Snatches and HSPU

4/17/2014

4/17

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

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

100 Nasties
50 HPC
100 Nasties
A)135/85
B)115/75
C)95/55

AAB alt
3rds
Row 500M
15 alt leg Split Snatch
50 DU
115/75

4/15/2014

4/15

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 Handstand push-ups
• Thruster, 7 reps 135/95, 115/75, 95/55
• 7 Knees to elbows
• Deadlift, 7 reps 245/165, 205/135, 185/115
• 7 Burpees
• 7 Kettlebell swings, 70/55, 55/35, 45/25
• 7 Pull-ups

4/14/2014

4/14

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

still funny

Deadlifts
3-3-3-3-3 ahap (75%+)

5rds
10 Front Squats
10 Ring Pushups

A)115/75
B)95/65
C)75/55
AAB) 5 reps @ 185/125

4/13/2014

4/13

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

Fight gone bad
3rds
1 min of
Bj 20 inches
Push press 75/55
Rowing - calories
Sdhp 75/55
Wall balls
1 min break.

4/12/2014

4/12

Rest Day

4/11/2014

4/11

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

30 Pullups/C2B
then
5rds
1 Squat Clean
2 F Squats
3 Jerks
10 BF Burpees
A)155/105
B)135/85
C)115/75
AAB)185/125

4/10/2014

4/10

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

EMoM 12
Evens: 3 Jerks / AAB 1@85+
Odds: 5-10 Strict Pullups

15 min AMRP
25 DU
15 WB
10 T2B

4/9/2014

4/9

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

Back Squats
5-5 @70-80
3-3-3 @80-90
option
alt sets w Max effort HSPU

2rds
Run 800
rest 3 min


rest 4

30 Cleans
A)135/85
B)115/75
C)59/65
AAB)20 reps @70%

4/8/2014

4/8

Rest Day

4/7/2014

4/7

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

oldie

20 min EMoM
1: 30 DU or practice
2: Deadlift, Hanging Clean, Clean - try and not drop bar... heavy as possible
3: 10 burpees
4: 20 nasties

or
6 min EMoM
2 Muscle Snatches
1 Snatch

6 min EMom
2 Hi hang drop snatch
1 Snatch

6 min EMoM
1 Snatch

3rds
20 Box Jumps
25 Pullups
30 WB

AAB alt
Row 1000
50 WB
15 BMU
50 GHD's

4/6/2014

4/6

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

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

10 min AMRP
10 Thrusters
10 KB Swings
A)95/65, 55/35
B)75/55, 45/25
C)65/35, 35/15
AAB)5 reps each at 135/95, 70/55

4/5/2014

4/5

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

Team Wod
4rds
30 Deadlifts
25 Jumping Back Squats
20 S2OH
15 BF Burpees
A)135/95
B)115/75
C)95/65

4/4/2014

4/4

Rest Day

4/3/2014

4/3

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

Gen Wod
EMoM 8
Evens: 30 DU or practice
Odds: 15 second pullup holds

3rds
30 WB
30 Situps
30 HPC
95/65

AAB alt
Row 3000

Snatch work
Hi Hang Drops
Muscle Snatch

4/2/2014

4/2

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

4rds
Run 400M
10 Jerks
10 Front Rack Lunges
20 Lunges

AAB alt
Emom 8
2 Half Squat Cleans-(as deep as possible without a parallel squat)

2 min amrp
Box Jumps 36/30
2 min amrp
DU
rest 3
repeat

15 OH Squats
5 Rope climbs
20 Oh Burpees