10/1/2014

10/1

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

3rds
Run 1000M
15 Clean and Jerks
rest 3 min
A)135/95
B)115/75
C)95/55

AAB
6 min EMoM
Pushpress
80,80,85,85,90,95

10 jerks AHAP

6 min AMRP
2 Clean and Jerks
Run 100M
225/145

8 min AMRP
10 WB
3 MU
15 WB
3 MU
20 WB
3 MU.....

9/30/2014

9/30

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
35 OH Lunges
35 Box Overs
35 WB
Run 400M
25 OH Lunges
25 Box Overs
25 WB
Run 200M
15 OH Lunges 45/25
15 Box Overs
15 WB

AAB
EMoM 10
2 Back Squats
70,70,80,80,85,85,90,90,?,?

10 sets
1 Clean
1 Hanging Clean

3rds
7 Squat Clean Thrusters
50 DU
155/105

extra
Row 800M
30 OH Burpees

9/29/2014

9/29/2014

Rest Day!

**Note: WW2 CrossFit 540 Teams**
We will be having a "WW2 Gym" time from 5.30-7.00p at South today. This time is reserved for WW2 teams and is not "open gym".  If you and your team are wanting to practice some of the WODs and coordinate strategy with one another, feel free to stop in!

9/28/2014

9/28

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

Bench Press - Everyone

3x3 @80

3 sets of 2 @ 90

1-1-1-1@90+

Gen Wod

5rds

Run 400M

Rest 1 Min

recover

70 T2R

70 Deads

135/95

AAB

7 min EMoM

1 Hi hang Snatch Drop

1 Hanging Snatch

1 Full Snatch

(Drill Weight)

10 Minutes to continue to work on

Hi Hang

Hanging

Snatch

5rds

Run 200M

7 BMU

12 min Cut off

30 T2B

30 HSPU

60 DU

20

20

40

9/26/2014

9/26

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

6 min AMRP
Run 800M
Clean And Jerk
A)135/95
B)115/75 - run 600
C)95/55 - run 600
AAB)165/115

10 min AMRP
4 Front Rack Lunges
6 BFBurpees
8 Pullups /C2B

A)135/95

B)115/75 

C)95/55  

Two A Days

Front Squats

5@70

2@80

1@90

1-1-1@95+

Row 1200M

50 Bar Thrusters

9/24/2014

9/24

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


Run 800M
then
10 rds
5 Front Squats
7 Burpees
A)155/105
B)135/85
C)95/55

AAB alt

5 min EMoM
Clean Drills
1 Pause at Knee to shrug
1 No Pause at knee to shrug

90 sec Emom for 6rds  AHAP
1 No Pause at knee to shrug
1 Clean

Ev 2 min for 6 rds
3 Front Squats @75-80%
*no rack

30 Burpee BJ
60 Squats
Run 800M

9/23/2014

9/23

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

4rds
Run 400M
15 KB Swings
15 Pullups
55/35

AAB
OH Squats
3-3-3-3-3-3

21-15-9
OH Squats
T2B

AAB Two A Day
Clean and 2 Jerks @80-90
10 sets

50 Strict Pullups
50 Strict HSPU

Row 1000M

9/22/2014

9/22/2014

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

Ev. 90 for 15min

Back Squat x 2
Loads per Set:
55%,65%,75%,75%,80%,80%,85%,85%90%,90%

10min AMRP
30 DU
15 WB
5 Power Cleans

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

AAB Alt.
5min EMOM
Muscle Snatch x 1
5min EMOM
Power Snatch x 1
5min EMOM
Snatch x 1

10min AMRP
50 DU
15 Unbroken WB *Dropped Ball Must Reset*
5 Power Snatch 135/95

Two-A-Day
Perform Snatches at Ses. 1 and Back Squats at Ses. 2
4rds
Row 500m
Rest 2min

9/20/2014

9/20

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

Bench Press
Ev 90 sec
2 reps @ 90% for 8 rds

Team
30 thrusters
A)135/95
B)115/75
C)95/55
Run 800
50 Thrusters
A)95/65
B)75/55
C)65/35
Run 800
70 Thrusters
45/35
Air Squats
Run 800

9/19/2014

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
50m of lunges
Sprint the rest of 200M
rest 1 min

recover

70 Pullups
70 Situps w Med Ball touching over head on ground
*partition as needed

AAB alt
4rds
8 Front Rack Lunges
30 DU
Run 200M

70 C2B
70 GHD's
*partition as needed

Two a Day
Ev 90 sec for 12 rds
1 Pausing Clean at mid thigh
1 Clean
AHAP

30 G2OH
185/125

9/18/2014

9/18

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

5 Front Squats @70%
3@80
1@90
1-1-1@95+

Diane
21-15-9
Deads
HSPU/ Pushups
A)225/155
B)185/125
C)155/95

rest 5 min

30-20-10
WB
KB Swings 55/35

or...AAB

6 min AMRP
2 Clean and Jerks @ 225/145
4 BMU

Extra:
10 sets of
Pausing Jerk
followed by
Reg jerk

and

Row 2000M

9/17/2014

9/17

Rest Day!

9/16/2014

9/16

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,630
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

3rds
Run 800M
20 HPC
20 Box Jumps
*every time Bar is dropped, perform 5 lunges

AAB alt
30 HSPU
30 HPC
60 DU
185/125

rest 5 min

30 ring Dips
30 Hanging Snatch
60 DU
135/95

rest 5 min

1 Rope Climb
1 Burpee
1 Rope Clim
2 Burpees
1 RC
3 Burpees
......
1 RC
10 Burpees

9/15/2014

9/15

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 HSPU/ 7 Pushups
7 Thrusters
7K2E
7 Deads
7 Burpees
7 KB Swings
7 Pullups
A)135/95, 245/165, 70/55
B)115/75, 205/135, 55/35
C)95/55, 165/105, 35/15

AAB Alt
Emom 10
1 Power Clean 80-90%

10 OH Squats 155/105
10 Box Overs
10 Thrusters 135/95
10 Power Cleans 205/145
10 T2B
10 burpee MU
10 T2B
10 Power Cleans
10 Thrusters
10 BO
10 OH Squats

9/14/2014

9/14

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

Front Squats

Find a max

Fran

21/15/9

Thrusters

Pullups

95/65

extra

Run 800M

15 G2OH

135/95

9/12/2014

9/12

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



7rds
10 WB
10 10 Burpee Box Jumps
10 Lunges
10 Front Rack Lunges 115/75
10 KB Swings 55/35

AAB alt
Push Press
3-3 @80%
2-2 @90%
1 @ Max

Jerk
1-1-1-1-1 add to PP Max each rep

3 Minute Clock:

10 Thrusters, 135/95
20 CTB Pull Ups
30 Double Unders

With any remaining time perform max reps Deadlift, 295/205. Must use 1 barbell and clamps. Score is total reps.

Rest 6 Min

6 Min AMRP
2 Front Rack Lunges
2 Bar Over Burpees
2 HSPU
3
3
3......

Extra/ Two a Day
Emom 10
1 Hanging Power Clean @ 80-90%

Run 1200 M

9/11/2014

9/11

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

That's not true.... everybody cares....deep down.  

Keep spreading the LOVE!!!

Front Squats
8-8-8-8 @ 70%

or

Front Squats
90 Sec EMoM
3rds of 2 @ 80
3rds of 2 @ 85
2rds of 2 @ 90
1-1-1 AHAP



20 Cleans
20 GHD's/40 Med Ball Situps
15 Cleans
15 GHD's/30 Med Ball Situps
10 Cleans
10 GHD's/20 Med Ball Situps
A)155/105
B)135/85
C)115/65
AAB 185/125

Extra/ Two a day
Row 3000M
Practice HS Walks

9/10/2014

9/10/2014

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

Murph-ettes

3rds

Run 400M
25 Pullups
50 Pushups
75 Squats
Run 400M

rest 3 Min

AAB alt
Snatch Balance
8 min to go AHAP
followed
by 10 min to snatch AHAP

Amanda
9-7-5
MU- double rep C2B
Squat Snatch 135/95

Two a Days -- Cannot be done in one hour session.  Need at least two sessions;)

Bench find your max

7 min AMRP
2 Pistols
10 Dubs
4 Pistols
20 DU
.......

8/9/2014

8/9

Rest Day!

9/9/2014

Rest Day!

9/8/2014

9/8/2014

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

Push Press x 2

Loads per Set: 55%,65%,70%,70%,75%,75%,80%,80%,85%,85%

Alt.

Deadlift x 3

(Same Loads)

For Time:

10 OHS/15 Front Squats

20 HSPU/40 PU

30 T2B/ 60 Sit Ups

40 WB

Run 800m

20 WB

15 ...

10 ...

5.../10...

AAB) 165/115

A) 135/95

B) 115/75

C) 95/65

9/7/2014

9/7/2014

CrossFit 540: 8,12,1,2 **Judge's Clinic @ 3**

CrossFit 540 South: 12,1

10min EMOM

Front Squats

Loads per Set: 55%,65%,70%,75%,80%,85%,85%,90%,90%,95%

6min AMRP

1 Rope Climb

3 Power Cleans

5 Wall Balls (20/14)

AAB) 75% of Power Clean Max

A) 185/125

B) 155/105

C) 135/85

6min AMRP

1 Rope Climbs

3 G2OH

5 Box Jumps (24"/20")

AAB) 185/125

A) 155/105

B) 135/85

C) 115/75

9/6/2014

9/6/2014

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

Teams of 2:

Run 200m
30 Front Squats
30 Push Jerks
30 Bar-Facing Burpees
Run 800m
20 Front Squats
20 Push Jerks
20 Bar-Facing Burpees
Run 1600m
10 Front Squats
10 Push Jerks
10 Bar-Facing Burpees

100 DU

AAB) 155/105,185/125,205/135
A) 135/95,155/105,185/125
B) 115/75,135/95,155/105
C) 95/65,115/75,135/95

9/5/2014

Rest Day!

Team, on Sunday (9/7) at 3:00pm at North, we will be hosting a Judge's Clinic for any judges and/or volunteers for WOD War 2! If you are of the list that is desiring to participate, we would love for you to attend! It will last an hour, and we hope to provide you with a good foundation of knowledge for the upcoming competition.

If you have any questions or are desiring to volunteer, contact Jake at (817) 705-7858.

9/4/2014

9/4

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 min AMRP
30 DU
15 G2OH
75/55

rest

Run 800M
50 KB Swings
30 Box Jumps

AAB

10 single reps min of 70% max
Squat Snatch wo moving feet from set up position

14 min EMoM
Evens
Squat Snatch pausing at the knee
Odds
Squat Snatch
70%+

8 min AMRP
30 DU
15 G2OH
75/55

Just a note..

Hey team....

just wanted yall to know..

You guys are awesome

9/3/2014

9/3

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

TEAM!!!!

We are fast approaching the order date for T shirts for WW2!  I want to get EVERYONE who helps out any at all, a tee and more for donating their time to this event.  So to make sure I can get everyone the right sizes, its best if I can get your shirt sizes.  We need a lot of helpers for that weekend, and the more the merrier.... so please sign up at either gym so we can make sure you get the goods:)

Sign up ASAP!   Thanks!!

Back Squats - everyone
90 sec Emom
3 reps @80 for 4rds
3 reps @ 85 for 4rds

3rds Gen wod
20 Pullups
30 Pushups
40 Situps
50 Squats
Run 400M

AAB
4rds
7 BMU
14 HSPU
21 GHD
Run 400M

9/2/2014

9/2

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

5 Squat Cleans
15 Pushups
15 WB Step ups
15 WB
A)155/105
B)135/85
C)105/55

AAB alt
Warm up (first 15 min of class)
Snatch Pull Drills
and
Catch Drills hi hang drops and Snatch Balance

90 sec EMoM
2rds 3 rep Squat Snatch @ 70%
4rds 2 rep @ 80%
5 pulls @ 90+

10 Clean and Jerk
rest 1 min
10 Clean and Jerk
rest 1 min
3rds
15 Deads
6 Bar Facing Burpees

3 sets of max Strict Pullups