5/31/2014

5/31/2014

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

Team wod
50 front rack lunges
50 WB
50 kb swings
50 WB
50 back rack lunges
*bar must be held off
The ground in anyway for reps to count
A)135/95
B)115/75
C)96/55

5/30/2014

5/30

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

EMoM
First 3
10 halting deads -pause at knee- full ext
Next 3
10 Knee to full ext w shrug
Next 3
10 Knees to shoulder (Clean)

20 reps of Complex
1 Dead
1 Squat Clean thruster
1 Jerk
then
200 DU - option of 100 Nasties
A)135/85
B)115/65
C)95/55
AAB) 60% of Clean or jerk max - whichever is lower
Complex must be done unbroken

5/29/2014

5/29

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

Back Squats
5-5@65, 75
3-3-3@80,80,85

10 rds
3 Cleans
4 Burpees
5 Pullups/C2B
A)155/105
B)135/85
C)115/75
AAB)185/125, jerk the 3rd rep

540 Endurance
after squats
Run 1200M
rest 4 min
Run 800M
*aim for 30-45 sec past 800pr time for 1200
run 800 all out

Upcoming events at 540!!!!

Hey team, June is going to be a busy month for us as we have a few different things we are going to try and make an event out of!

First up....

Helping out our own.  Sometime hard things happen.  That's where friends and family are able to step up and help each other out.

June 7th

Charity Wod for the Courtways

We will be doing a team wod that Saturday and the Courtways will be the guests of honor.   Jeff has been battling cancer and the we want to help them out in anyway we can.   Longtime 540'ers will know exactly who 'MamaBear' Brooks Anne is, as she is no stranger to the gym.  Brooks has been with us since the beginning of 540 and has always been part of our little family.  So come on out for a great workout and to support Brooks Anne and Jeff.  

We will have limited sessions this day and donations will be voluntary.

June 28th

Protein Pancake Supper!

After the Saturday sessions we will stick around and have a friendly Protein Pancake supper to nourish our broken bodies, socialize and help out Nathan Striegler.  Nathan recently tore his bicep at the gym and all the profits from the Pancake Supper will go to helping him out.   If you have not met him yet....(then you probably buy your supplements online:(...)  But Nathan works at the YTFS here in Fayetteville and consistently takes care of the CF'ers with all their needs.  He was a huge behind the scenes help in last years WOD Wars and will be again this year.

YTFS will be providing all the protein and we just happen to have a protein pancake recipe that may very well change how you view the world.  Seriously.... they are good.

He's really just hanging from the pullup bar.

July 12

Ok..... this is the one we have been getting a ton of questions about.  

.............the House Box Off......!!!!!!

We are going to try and keep this at a one day event, but may move it to a Sunday afternoon wod as well.  

Teams will be of 4 - Two Guys and Two Girls

Similar to WOD Wars and last years event, we will try and make this wod accessible to all levels of CF athletes.  With different levels of scaling all competing towards the same goal.  Exp: 7 Pullups for 1 Muscle up.  

Everyone is encouraged to attend

The wods and Sign ups will show up at both gyms shortly.

5/28/2014

5/28

Rest Day

5/27/2014

5/27

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

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

recover

50 Burpee Box Jumps for time

5/26/2014

5/26

CrossFit 540: 8:30
Crossfit 540 south: 8:30

Memorial Day Murph




***parition the reps as needed - not the run however.

5/25/2014

5/25

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

4rds
Run 400m
Rest 1 min

10 min amrp
15 burpees
12 deads
9 hpc
6 jerks
A)155/105
B)135/85
C)115/65

5/24/2014

5/24

Rest day!

5/23/2014

5/23

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


3rds
20 Weighted Lunges
Run 800M
A)135/95
B)115/75
C)95/65

5/22/2014

5/22

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

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

5rds
20 WB
5 Power Cleans
A)155/105
B)135/85
C)115/65
AAB)185/125

5/21/2014

5/21

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
Max reps bench press
Max reps pull-ups
Rest as needed
a)body weight/ 80%
B)80%/ 60%
C)60%/ 40%

540endurance
3rds
Max bench
Max pull-ups
Run 1 mile

5/20/2014

Rest Day!

5/19/2014

5/19

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 EMoM
First 5 min
3 Cleans
last 5
2 Cleans

10 min find max clean

Diane
21-15-9
Deadlifts
HSPU/ Pushups
A)225/155
B)205/135
C)155/105

Extra
30 MU for time or 30 Ring Dips

alt
540Endurance 
10 rds
200M Sprint
rest 1 Min

recover

Find Deadlift max

5/18/2014

5/18

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

Back Squats
5-5@75-85
3-3-3@80-90

AAB alt sets w max effort HSPU

Or

540Endurence
Run 1200M
rest 4 Min
Run 1200M

then, everyone

4rds
50 Air Squats
Run 400M

5/17/2014

5/17

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

Special go away party for Amanda at North at 11 after the 10am session.  Swing by and send off Manders before she leaves for Europe!  Byob-or-byow;)

Team Wod

10 Rope Climbs/20 Strict pullups
-Partner holds Bar OH
20 Pushups/ HSPU
-Partner holds Back Squat rack at full Depth
30 Power Cleans
-partner holds Plank or Hand Stand
40 Box Jumps - AAB30/24
-Partner holds Front Rack
50 Pullups/C2B
-partner hangs from bar
60 Situps/GHD's
-partner holds Deadlift
70 DU - both Athletes one at a time

A)135/85
B)115/75
C)95/55
AAB)185/125

5/15/2014

5/15

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



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.

20 minAMRP
10 Push Press
10 KB Swings
10 BJ
A)115/75, 55/35
B)95/65, 45/25
C)75/55, 35/15

5/14/2014

5/14

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

8 min EMoM
Evens 50 DU or practice
Odds: 5 Split Jerks AHAP

5 rds
3 Thrusters
5 Pullups/C2B
A)155/105
B)125/85
C)95/65

rest 4

20 Thrusters
30 Pullups/C2B
A)95/65
B)75/55
C)65/35

5/13/2014

5/13

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

Well we made it!  It was a great weekend everyone.  540 ended up placing 5th place in the North Central regionals!  Our highest finish ever:) Just two spots from going to the games.  And it was a VERY close race.  But whats more we did it the way we always do it.  By having fun and enjoying ourselves.  Always remembering that we are here to enjoy the ride first and foremost.  Thank you to all for the out pouring of support on FB and the texts.  Means more than you all know.  The people at our little gym are what sets this place apart.  Nothing more.  Its a good place to be.  

Now... on to the rest of summer!  Lots of stuff on deck... 540 Endurance... Some charity wods to help out some of our own... our House Box off... who knows what else!  Get ready!

EMoM 10

2 Dropping Front Squats AHAP

10 min to find Sq Clean Max

10 min AMRP

2 Power Cleans

1 Squat Clean

2 F Squats

7 Burpees

A)135/85

B)115/75

C)95/55

AAB)185/125

5/12/2014

5/12

Rest day!

5/11/2014

5/11

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

Run 400
30 pull-ups/c2b
30 kb swings
70/55
55/35
45/25
Run 400
30 jerks
30 front front rack lunges
95/65
75/55
55/35
Run 400

5/10/2014

5/10

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

Back squat
Warm up to and find a max
Last time. .... For a while

Team wod
4 Rds
One min of WB for one athlete
Switch
One min of power cleans
Switch
One mine of mu/ t2 rings
Switch
A)135/85
B)115/75
C)95/55
Aab) 165/115

5/9/2014

5/9

Reat day!!

5/8/2014

5/8

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,  NO 6.30 TONIGHT

10 Killer
10rds
10 DU
10 Push Press 95/65
10 Bar Overs
10 Burpees
10 Flytraps
Run 400M

:)

5/7/2014

5/7

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
4@65
2@75
1@90
1-1-1@95

15 Min AMRP
5 Pullups
10 Step ups......holding yonder wb......
15 WB

5/5/2014

5/5

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

Team, this weekend we have regionals!  We will be heading to Chicago to see just how well we can do against the best teams in the region!  Because we will be low on trainers this weekend we will have a slightly altered schedule.  We will have a rest day on Friday and Monday.... with some...um....fun...wods leading up to it.  Thanks for the support while we will be away!

6 min AMRP
Run 800M
Back Squats
A)185/125
B)155/105
C)115/75

recover

6 min AMRP
Run 800M
Front Squats
A)155/105
B)135/85
C)105/65

recover

6 min AMRP
Run 800M
Nasties

score all separately

5/4/2014

5/4

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

Great Job to all who did the Primal Race or the Ultra Marathon Relay!  Inspiring and fun to see the updates!

Back  Squat

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

Helen

3rds
Run 400M
21 KB Swings
12 Pullups
55/35

5/3/2014

5/3

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

Team

70 KB SDHP 55/35
70 Box Overs
70 WB
70 Deadlifts 155/105
70 Ring Dips
70 Deadlifts  155/105
70 WB
70 Box Overs
70 KB SDHP 55/35