8/1/2014

8/1

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

Southies remember that on Sat we have only the 11am session

Back Squats
1@60
1@65
1@70
1@75
1@80
1@85
1@90
1@95
1@max + 5lbs

50 DU
40 KB Swings 70/55
30 Bar over Burpees
20 F Rack Lunges
10 Thrusters
A)135/95
B)115/75
C)95/55

7/31/2014

7/31

Rest day

7/30/2014

7/30

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 800
Rest 3 min
Run 800

7 min amrp
12 WB
25 du

7/29/2014

7/29

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

10 sets of complex at 80% max
P clean
Squats clean
Jerk

20 g2oh 95/65
3 rope climbs
15 g2oh 115/75
3 rc
10 g2oh 135/95
3 rc
As many g2oh possible w time left at 155/105
A) as written
B)stop weight at 135/95
C) stop at 115/75
Aab) snatch

Alt for complex
200 m lunges for time.

7/28/2014

7/28

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
2@60
2@65
....
2@90
1@95

9-7-5
Hspu
Oh/fs
30 du after each set
A)155/105
B)135/85
C)115/65
Aab) strict hspu

Extra
3 sets of max reps mu

Alt wod

Hanson
5rds
30 kb swings
30 ghd's/ 30 sit ups
30 burpees
A)70/55
B)55/35
C)35/15

7/26/2014

7/26

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

HOA tryout wods at 10 am at both gyms

WOD

'540'

50 OH Lunges 45/25
40 Pullups
30 Thrusters
20 Burpees
10 Squat Clean

A)95/65, 135/95
B)75/55, 115/75
C)65/35, 95/55

7/25/2014

7/25

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

Skill
Emom 12
Pausing clean - slowly from the ground, pause for a second at mid thigh before exploding into the clean

Run 1 mile for time

5 min amrp
Squat clean to oh
A)165/115
B)135/85
C)105/65

Alt wod
Micheal
3rds
Run 800 m
50 back ext
50 sit ups

7/24/2014

7/24

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

Back squats
3@60
3@65
3@70
3@80
2@85
1@90

3 Rds
Run/ row 200 m
15 ring dips
3 cleans
A)185/125
B)155/105
C)125/75
Aab)225/145

Alt for strength
4rds
Run 400m
Rest 1 min

7/22/2014

7/22

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

Optimus Prime

3rds
Run 800M
15 Squat Snatches / 20 Squat Cleans
30 Pullups
Partition as needed

A)135/95
B)115/75
C)95/65

7/21/214

7/21

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

Find Back Squat Max

Or

Run 2.5 miles for time

then

50 KB Swings
25 HSPU/ 50 Push ups
20 KB Swings
10 HSPU/ 20 Pushups

A)55/35
B)45/25
C)35/15
AAB)70/55

7/20/2014

7/20

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

at the 2 class at North, feel free to drop in and practice and experiment with one of the WW workouts.  The more the merrier;)

Push Press
1@60
1@65
....
1@90
1@95
1@max + 5lbs

9 min Cap
Run 1200M
amrp
7 Squat clean to OH
7 Pullups/ 3 BMU
A)135/85
B)115/75
C)95/55
AAB)5 reps @185/125

7/19/2014

7/19

Rest Day!

7/18/2014

7/18

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

Deadlifts
1@60
1@65
1@70
1@75
1@80
1@85
1@90
1@95
1@max + 5lbs

30 Thrusters
30 T2B
30 Front Rack Lunges
90 DU
A)95/65
B)75/55
C)65/35

7/17/2014

7/17

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

Bench
1@60
1@65
....
1@90
1@95
1@max + 5lbs

12 min AMRP
5 KB Swings
5 KB Presses
5 Burpee BJ
5 KB Swings
5 KB Press - other arm
5 Burpee BJ
A)55/35
B)45/25
C)35/15
AAB)70/55

7/16/2014

7/16

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

Sleep well!!!!  Big day!

Back squats
1@60
1@65
......
1@90
1@95
1@ 5lbs plus max

30 pull-ups/c2b
15 front squats/oh
Run 400
20 pu/c2b
10 fs/oh
Run 400
10 pu/c2b
5 fs/oh
Run 400
A)155/105
B)135/85
C)105/55
Aab) 10,8,6 @185/125

7/15/2014

7/15

Rest Day

7/14/2014

7/14

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

Alt sets of Deadlifts and Push Press
Deads
2@60
2@65
2@70
2@75
2@80
2@85
1@90
1@95

Push Press
2 all the way from 60 to 95

15 G2OH
Rest 4 Min
10 G2OH
@70% max

rest

50 T2B
50 Ring Dips
*partition as needed

AAB alt for 50/50
30 MU

Alt wod
20 G2OH
30 T2R
40 Pushups
10 G2OH
15 T2R
20 Pushups

7/13/2014

7/13

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

Bench Press
2@60
2@65
2@70
2@75
2@80
2@85
2@90
2@95
*if the two at 90 are failed on, the 5 to 10lbs may need to be dropped from max moving forward, same as the 1 at 90 for the back squats yesterday.

3rds
9 Back Squats
15 Box Jumps
A)155/105
B)135/85
C)115/65

rest

Run 1000M for time

alt WOD

3rds
Run 800M
10 Front Squats
15 BJ
135/95

7/12/2014

7/12

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

Back Squats
2@60
2@65
.....
2@85
1@90
1@95

Team Wod
3rds each
Partner 1 performs
10 Burpees
alt partners
4rds each
Partner 1 performs
10 Pullups/ C2B
5rds
Partner 1 performs
Run 200M

Alt Wod
20 min AMRP
Run 400M
Max Pullups
score rds and reps

7/10/2014

7/10

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

Alt deadlifts and push press

Deadlifts
3@60
3@65
3@70
3@75
2@80
2@85
1@90

Push press
3's all the way

7 squat clean thrusters
70 du
7 clean and push press
70 du
7 clean and jerk
10 hspu/ def hspu-2 45's/ 45 and 25
A)155/105
B)135/85
C)115/65
Aab)185/125

Alt wod
3rds
15 clean and jerk
25 lunges
45 du
115/75

Recover

4 min of L hang holds

7/9/2014

7/9

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

Bench press
3@60
3@65
....
3@85
3@90 or as many possible

3rds
Run 400m
10 burpee bj
Rest 1 min

And

50 strict pull-ups.

Alt wod
5rds
Run 400 m
10 burpee bj
10 burpee pull-ups

And

50 strict pull-ups.

7/8/2014

7/8

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

Back Squats
3 @ 60%
3 @ 65
3@70
3@75
3@80
2@85
1@90

10 min AMRP
10 WB
10 T2B

540E alt for Squats
Run 1200M
70 Air Squats
Run 800M

7/6/2014

7/6

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

We are sorry to say that we are having to currently cancel the house box off.... With all of the summer activity... We wernt able to get enough teams signed up in time!

We will be starting a new strength cycle on Tuesday.  We will need to know some maxes that you may not be aware of.

Wod

Find Bench press max
Find deadlift max
Find push press max

20 thrusters
5 rope climbs 20 strict pull-ups
A)135/95
B)115/75
C)95/55
5 min cap

Rest

10 min amrp of Cindy.
Aab c2b

7/5/2014

7/5

Crossfit 540: 7,8,9,10
CrossFit 540 South: 10am - Holiday hours

10 G2OH
Rest 1 Min
Run 400
Rest 1 Min
15 G2OH
Rest 2 Min
Run 800
Rest 2 Min
20 G2OH
Rest 3 Min
Run 1200
A)155/105
B)125/85
C)95/55
AAB)185/125

AAB extra
3rds
50 DU
5MU

7/4/2014

7/4

8 am... BOTH GYMS!

ZEUS

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

3 Rds

30 WB

30 SDHP

30 BJ

30 Push Press

Run 400 M/ Row 30 Calories

30 Push ups

10 BW Back Squats

75/55

7/3/2014

7/3

Rest day!!

8am sessions only at both gyms for the 4th

7/2/2014

7/2

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

4th of July hours
8 am only at both gyms:)

Sat
North :  normal
South: 10 am

Sun: normal

5rds
12 deads
9 hpc
6 jerks
Run 200
A)155/105
B)135/85
C)115/65

Aab alt
10 sets of complex
Clean
Push press
Hanging clean to thruster
Jerk

4rds
8 deads
10 hspu
12 c2b
Then
Run 800
275/185