7/1/2014

7/1

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

Elizebeth
21-15-9
Squat Cleans
Ring Dips
A)135/95
B)115/75
C)95/55

AAB alt
5 Front Squats @70%
100 DU
5 FS
30 Calorie Row
5 FS
30 Ring Dips

6/30/2014

6/30

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

LAST DAY TO SIGN UP FOR BOX OFF IS TODAY

10 reps of Clean and Jerk
70%+

Or

10 sets of 4 weighted lunges AHAP


10 rds
Run 200M
Rest 1 Min

6/29/2014

6/29

Rest Day!

6/28/2014

6/28

CrossFit 540: 7,8,9,10
CrossFit 540 South: 10,11***special hours!!!

At 11 swing by North for a Charity Protein Pancake Cook thats going to help out one of our own...Nathan Striegler.

5 dollars for a pancake.... that will change your world.

Bring your own drinks... come by and have some fun.

Team Wod
2rds
30 G2OH
Run 800
30 Thrusters
Run 400
30 Lunges
Run 200
A)135/95
B)115/75
C)95/55

AAB extra
if your hands have got it....
30 MU for time.

6/27/2014

6/27

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

6 min EMoM's,  all of them....

Wall Balls
If unable to achieve chosen rep scheme...
perform 30 Nasties for ev min failed and left on clock at end of wod

T2B / situps - not double reps
If unable to achieve chosen rep scheme...
perform 20 KB Swings for ev min failed and left on clock at the end of the wod
Burpees
If unable to achieve chosen rep scheme...
perform 20 pushups for ev min failed and left on clock at the end of the wod
Pullups
If unable to achieve chosen rep scheme...
perform 20 squats for ev min failed and left on clock at the end of the wod

A)20 reps
B)17 reps
C)14 reps

*Special pride points deducted from life for sandbagging

540E
5rds
Run 1200M
800 at +30 sec pr pace
200 full out
rest as needed in between

6/26/2014

6/26

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

3rds
10 rep Back Squat@ 65-70%
5 Clean and Jerk@80-90
-fast as possible, rest as needed between rds

15 Burpee BJ
20 HPC
15 Burpee BJ
A)115/75
B)95/65
C)75/55

AAB
Row 1000
30 Pistols
15 HPC
205/135

6/25/2014

6/25

Rest Day!

6/24/2014

6/24

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

10 sets of the Complex

Clean

4 alt FR Lunges

1 Pushpress

5rds

15 WB

15 Pullups

3Deads

A)275/205

B)245/175

C)185/135

AAB

5rds

15 WB

10 Pullups C2B

3 BMU

3Deads

345/235

540Endurance

3rds

15 WB

15 Pullups

5Deads @70% max

Run 800

6/23/2014

6/23

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

90 sec EMoM 12
3 Front Squats - squat clean first rep allowed and encouraged
1 Jerk
*No rack -75-80% max F Squats

12 min AMRP
3 Cleans
6 Front Squats
9 BF Burpees
A)135/85
B)115/65
C)95/55

AAB
12 Min AMRP
3 Power Snatches
6 OH squats
9 BF Burpees
135/95

6/22/2014

6/22

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

10rds
Run 200M
4 Strict Pullups
5 Clean and Jerks 95/65
20 DU
rest 1 Min

AAB
10rds
1 Rope Climb
2 Clean and Jerks
20DU
Rest 1 min
205/145

6/20/2014

6/20

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 10 

3 Cleans / Snatches @70% First 3 min

2 Cleans / Snatches @80 next 3 Min

1 Clean Snatch @90%+ next 4 Min

20 Burpees

then

15 MU/ 30 PU

50 DU

15 Thrusters

50 Air Squats

15 Cleans

50 Situps/30 GHD's

then

20 Burpees

A)135/95

B)115/75

C)95/55

AAB)155/105

6/19/2014

6/19

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

Front Squats - everyone
12 min EMoM ev 90 seconds
70-75%

21-15-9-6-3
Wall Balls
Deads
BJ
A)185/135
B)155/105
C)115/75
AAB) finish w 10 OH Squats at weight

540Endurance
3rds
Run 400M
Rest 1 min
then
3rds
Run 800
Rest min

6/18/2014

6/18

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

Team!!!!

Look for House Box Off Sign up sheets at both gyms pronto!
We will need all four team members names, and shirt sizes along w a check for 160

EMoM
Evens:5-10 HSPU Strict / Kipping / Negatives - Pushups
Odds: 5-10 Strict Pullups / Ring Rows - feet as high as possible

15 G2OH
5 HSPU/10 Pushups
Run 200
10 G2OH
10 HSPU/20 pu
Run 400
5 G2OH
15 HSPU/30PU
Run 800
A)135/95
B)115/75
C)95/55
AAB)1st rd 135/95, 2nd 155/105, 3rd 185/125

6/17/2014

6/17

Rest Day

6/16/2014

6/15

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

3rds
Run 400M
21 Burpee BJ
12 C and J
A)115/75
B)95/65
C)65/35
AAB)15 Burpee BJ 6 C and J @70%

6/15/2014

6/15

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

Everyone
12 min cap
Ev 90 sec 2 front squat @ 80%

Gen wod
The junk drawer
50 kb swings 55/35
Run  400m
50 push-ups
Run 400
50 bj
Run 400
50 deads
Run 400
50 wallballs
Run 400

Aab alt
12 min cap
Ev 90 sec
Clean and jerk 80-90

10 min  amrp
3 sets of the complex
2 cleans
2 alt f rack lunges
2 jerks
10 box jumps
115/75

6/13/2014

6/13

Rest Day!

6/12/2014

6/12

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

3rds
20 Deadlifts
50 DU
Rest 3 min
100 Nasties
Rest 2 Min
4rds
10 F Rack Lunges
10 Jerks
A)135/95
B)115/75
C)95/65

540Endurance

4rds
Run 800
30 Nasties
10 Deads @60%

6/11/2014

6/11

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

15 min EMoM ;)
Ev 90 seconds
3 Back Squats @75-85%

20 HSPU/40 Pushups
Run 800M
then
4rds
12 Pullups/C2B
5 Cleans
then

20 HSPU/40 Pushups

Run 800M

A)155/105

B)135/85

C)115/65

AAB)205/135

6/10/2014

6/10

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Everyone - besides 540E
4 rds
2 Dropping Front Squats/ Snatch Balance a minute
Perform 2 min on then break for 1 min

Gen Wod
3rds
30 WB
30 KB Swings
A)70/55
B)55/35
C)35/15

alt AAB
Snatch at 80% max ev 30 sec
if failed rest 1 min and repeat
10 min Cap

then

20BFBurpees
15 Back Squats
10 Thrusters
5 OH Squats
155/105


540Endurance
Pick a Distance from 800M to 1 Mile - aim for a time of 6 min at 80% pace
rest 3 min
Run same Distance again, trying to match pace
Continue until pace falls more than 30 seconds off initial

6/9/2014

6/9

Rest day

6/8/2014

6/8

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

Clean and Jerk
1-1-1@60
1-1@80
1-1@90
1-1-1@90+

Grace
30 reps G2OH
A)135/95
B)115/75
C)95/55

6/7/2014

6/7

CrossFit 540: 8am    only 8 today
CrossFit 540 South: 11,12

Team Wod

a Surprise

6/6/2014

6/6

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

10 Thrusters at a min of 60% of Front Squat max

21 Squat Cleans
21 T2B
Run 400M
15
15
400M
9
9
400M
A)115/75
B)95/65
C)65/35

AAB
5rds
4 Squat Cleans @70-80% max
12 T2B
Run 200M

6/5/2014

6/5

Rest Day!

6/4/2014

6/4

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

8 am Courtway Charity wod this saturday.  All other sessions at North will be cancelled.  Regular sessions at South

15 min to find
2 rep Power clean
and
1 rep Squat Clean

7 min AMRP
10 Front Squats/OH Squats
50 DU
rest 3 min

7 min AMRP

10 Cleans/ Snatches

50 DU

A)135/95

B)115/75

C)95/55

AAB extra

Strict Pullup ladder

1 on min 1, 2 on min 2......

540 Endurance
4 mile Time trial
try to note mile splits

6/3/2014

6/3

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

Front Squats

5-5 @65,70

3-3-3@ 80,80,85

2 min amrp

S2OH

A)135/85

B)115/65

C)95/55

21/15/9

Deadlifts

Box Jumps

then 

Run 400M

A)185/135

B)155/105

C)115/75

AAB

15/12/9

Deadlifts

Burpee BJ

315/205

three attempts at max L Hang

6/2/2014

6/2

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

75 wallballs
30 pull-ups/ 15 mu
75 WB
30 pull-ups/ 15 mu

540 endurance
Run 2 miles @ +min and half mike pace
Rest 7
Run 1 mile all out.

6/1/2014

6/1

Rest Day!