8/31/2014

8/31

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

Back Squats
90 sec EMoM
4rds 3reps at 80%
3rds 2 reps @ 90%
2 rds 1 rep @ 95%

3rds
7 thrusters
rest 30 sec
A)135/95
B)115/75
C)95/55
AAB)155/105

30 Box Overs
50 G2OH 75/55

AAB extra
30 MU

8/30/2014

8/30

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

EMoM 8
1 Clean @70-80%
Pause at knees- Pause at Catch/reception

8rds
Run 200M
5 Cleans
20 Lunges
40 DU
A)175/115
B)155/95
C)125/65
AAB)225/145

8/29/2014

8/29

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

20 Min AMRP

5 Pullups/C2B
10 KB Swings AAB 70/55
15 WB

8/28/2014

8/28

Rest Day!

8/27/2014

8/27

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

30 Back Squats
30 HSPU
Run 1 Mile
30 Back Squats
30 HSPU
135/95
115/75
95/55

AAB alt
7 min EMoM
2 Rep Push Press  - try to fire out of the rebound - 80-90%
then, building on that weight,
10 x 1 Pausing Jerk

6min AMRP
10 HSPU
30 DU

12-9-6
Back Squats 185/125
Burpee BJ 30/24

8/26/2014

8/26

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

EMOM 12
Evens: 6-12 Strict Pullups
Odds:10-30 sec L Hang

3rds
15 Pullups/C2B
Run 200M
15 Ring Dips
Run 200M
10 Deads
A)275/205
B)245/165
C)205/135

AAB Extra
Row 500M
10 BMU

8/25/2014

8/25

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

4rds
Run 400M
21 Situps
15 Thrusters
9 Clean and Jerks
95/65

AAB alt
Clean Drills
8 min EMoM
Pause at Knees - finish to shrug
Pause at knees - finish clean

10 reps of
Pause at knee - clean - AHAP

10 min AMRP
3 Squat Cleans
6 Bar Facing Burpees
185/125

8/24/2014

8/24

Rest day

8/23/2014

8/23

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

Front Squats
90 Sec Emom
3@80 for 4rds
2@85 for 2 rds
1 @ 90
1@95

Team Wod
2rds
Run 800M
90 DU
60 WB
30 Power Cleans
*partition as needed
A)155/105
B)135/85
C)115/65

8/22/2014

8/22

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

Nate
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. 

Nate is survived by his wife, Mindi, and his infant son Parker.

20 min AMRP

2 MU/4 Toe to Ring

4 HSPU/ 8 Pushups

8 KB Swings 70/55

8/21/2014

8/21

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  90 sec 7rds
Squat Clean Thruster
*increase weight each round

Or

75 Nasties
Run 800M

then

8 Min AMRP
7 OH/Front Squats
1 RC/ 3 Strict Pullups
A)115/75
B)95/65
C)65/35

8/20/2014

8/20

Rest Day

8/19/2014

8/19

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 AMRP
1 Deadlift @80%
Run 100M

rest

75 WB
50 T2B

AAB
EMOM 90 sec  6rds
Hi hang Snatch
Pull from knee Snatch
Snatch

6 min AMRP
1 Clean @80%
5 WB
15 DU

rest

75 C2B - 4 min Cap

rest 2 min
Run 800M

8/18/2014

8/18

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

4rds
Run 400 m
10 hpc
10 jerks
A)135/85
B)115/75
C)95/55

Aab
90 sec emom 6 Rds
1 push press
2 jerks
85% +

4rds
10 hspu
10 hanging snatch
10 burpees

8/17/2014

8/17

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

Front Squat
EMoM for 90 sec
Front Squats
3 reps @ 80%
for 4 rds, then
2 reps @ 85, then
2 reps @ 90

6 min AMRP
Run 800M
Squat Clean Thrusters
A)155/105
B)135/85
C)115/65

then

10 Burpees
20 Pullups
30 Thrusters  Bar

or

3rds
10 Burpees
5 MU

8/16/2014

8/16

Rest Day!

8/15/2014

8/15

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

540 Games!!!

Choose at least three wods or more

Max Box Jump Height
Max Broad Jump
Max Unbroken DU
Max MU
Max BMU
15 Thrusters 15 Pullups
Row 500M
Row 1000M
Run 400M
20 Deadlifts for time 255/170
2 Min AMRP - 1Burpee, 1 KB, 2 Burpees, 2 KB, 3,3.....
Fastest 40ft of HS Walks
3rds of Cindy
Heaviest Turkish Get up
Max Weighted Pullup
100M Sled Push for time
2 Min AMRP 10 Back Ext, 10 GHD's
Can you hold a plank on rings?
Max L sit - 6 inch drop for feet

and.....

Ice Bucket Challenge!!!!!!!

8/14/2014

8/14

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

Remember team!  You can still sign up for WW2!  We have a few teams signed up from 540 already but we need to represent!  Put together a team and have some fun!

Gen Wod

75 Squats
Run 800M
75 Situps
Run 800M
75 HPC
Run 800
75 Jerks
Run 800M
45/35

AAB alt
8 sets of complex
HPC
H Squat Clean
min of 75%

3rds
12 WB
9 Burpee Box Overs
6 HPC  185/125

rest

Run 1200M

8/13/2014

8/13

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

Gen Wod


Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. 

He is survived by his parents, Richard and Ethel Jane Nuttall. 
10 HSPU/20 Pushups
15 Deadlifts 250/165
25 BJ 30/24
50 Pullups
100 WB
200 DU
400M Run holding 45/25 plate


AAB/Alt

Every 90 sec for  9 min (6rds)
2 Push Press @ 85%
then

1-1 Jerk at Push Press Max
1-1 jerk at PP max +5%
1-1 Jerk at PP max +10%

5rds
5 Front Squats 185/125
10 T2B
15 KB Swings
Run 200M

8/11/2014

8/11

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.1511.30,4.30,5.30,6.30

5rds
Run 400M
5 Burpee BJ
15 WB

AAB
EMoM 10
2 Snatch Deadlift to Shrug @ 110% snatch max
1 Snatch @ 80%

then

Gen Wod
3rds
Run 400M
10 Burpee BJ
25 WB

8/10/2014

8/10

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

Gen Wod
3rds
45 OH Lunges 45/25
35 T2R/situps
25 Deadlifts 115/75

AAB
EMoM 10
either 1,2,3 MU
and 2,4,6 HSPU

3rds
20 T2B
12 OH Lunges 135/95

8/9/2014

8/9

CrossFit 540: 7,8,9,10

CrossFit 540 South: 10,11

10 reps of Squat Clean to Thruster/Jerk  AHAP

Or...

Run 1 Mile

Team Wod

Double Grace

Run 800M

Double Fran

9/8/2014

9/8

Rest Day!

8/7/2014

8/7

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

Gen Wod

20 Min AMRP
5 Ring Dips
10 Situps
15 WB Push Press
20 DU
*every time a set is broken, perform 1 burpee

Alt Wod
12 Min EMOM
Evens: 1 Clean and Jerk  AHAP  >75%
Odds: Behind the neck Jerk

6 min AMRP
1 R Climb
25 DU

rest

2rds
20 Ring Dips
Row 500M
10 BMU
5 Deads 365/245

8/6/2014

8/6

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

Front Squats
Ev 90 Sec
3 reps @
65,75,80,85,85,85,85

21-15-9
F Rack Lunges
KB Swings
Box Jumps
A)135/95, 70/55
B)115/75, 55/35
C)95/55, 35/15

8/5/2014

8/5

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

Gen Wod
4 rds
40 Air Squats
20 Pullups
10 Burpees
Run 400M

AAB Alt
8 sets of 4 OH Squats - AHAP  increase weight ev set
after every set,
1 P Snatch,
1 Squat Snatch
at same weight if possible

then

Elizebeth
21-15-9
Squat Clean
Ring Dips
10 min Cap

8/4/2014

8/4

Rest Day

8/3/2014

8/3

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

10rds
5 Deads
10 Pushups
Run 200M
A)255/165
B)225/145
C)185/115

extra
50 Ring Dips
50 Strict Pullups

8/2/2014

8/2

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

Team Wod

30 WB
50 BJ
30 WB
50 OH/ Front Squats
30 WB
400m Run
30 WB
50 Pullups
30 WB
A)135/95
B)115/75
C)95/55