11/1/2014

11/1

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

Team Wod

30 min AMRP
2 RC
6 HSPU
10 Ring Dips
14 Hanging Cleans/Snatches
A)115/75
B)95/55
C)75/35

10/31/2014

10/31

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

Happy Halloween!!!!!

Run a 15 K

BOOO!!! jk;)

7rds
10 Thrusters
10 Pullups/ C2B
200 M Run
A)115/75
B)95/55
C)75/35

10/30/2014

10/30/2014

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

7rds
7 Back Squats
10 KB Swings 55/35
12 Burpees
Rest 4 min
A)BW
B)80%
C)60%


AAB
Front Squats and Squat Cleans
Ev 2 min for 16 min
2 Front Squats @ 80,80,80,85,85,85
and
1 Squat Clean @80-90

max KB Snatches in 7 min 55/35

Row 2000M

10/29/2014

10/29

Rest Day!

10/28/2014

10/28

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

12-9-6
HSPU
Hanging Clean
Box Jumps 30/24
A)195/130
B)165/110
C)135/85
10 min Cutoff

rest 6 min

3rds
10 Deads
50 DU
A)275/205
B)245/165
C)205/135
10 min cuttoff

rest 6 min

4rds
7 OH Burpees
7 G2OH
A)135/95
B)115/75
C)95/55
10 min cuttoff

10/27/2014

10/27

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


So proud of everyone that competed at HOA over the weekend! and so appreciative of everyone that came out to cheer us on.  Thank yo so so much.  It was a great experience at a great event.  So many athletes first time at a venue like that and they represented our little box so well.  Two teams in the RX division, a scaled team and a FIRST place masters team!  Great work everyone involved!

50 Pullups
Run 400M
50 Pushups
Run 400M
50 Situps
Run 400 M
50 Sqats
Run 400M

AAB
Find max Push Press

9-7-5
Front Squat
Bar MU
225/145

Row 800M
150 DU
Row 400M
75 DU

10/26/2014

10/26

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

No 2 session at north

10 min to find a clean max

21-18-15
F lunges
Pullups
Run 400m
A)135/95
B) 115/75
C) 95/55
Aab c2b

10/25/2014

10/25

Rest day!

10/24/2014

10/24

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

Please note, there is no 6.30 session tonight.

21-15-9
KB 55/35
T2B

rest 6 min

Run 800M
30 HSPU/45 Push ups
40 Pullups
50 Box Jumps

*running clock, score both times

10/23/2014

10/23

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

North, please note we will not have the 6.30 session on friday or the 2 session on Sunday
South, we will not have the 6.30 session on Friday evening

Back Squats
One time through
20 reps AHAP - heavier than the 17 reps
or
find your max

DT
5rds
12 Deads
9 HPC
6 Jerks
A)155/105
B)135/85
C)95/55

AAB/ HOA prep
6 min to find Clean max
6 min to find H Clean max
6 min to find Snatch max
6 min to find Hanging Snatch

Run 2 miles at 70-80%

10/22/2014

10/22

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

Please note that we will not have the 6.30 session on friday at EITHER gym due to HOA in Springfield MO that weekend.

5rds
Run 400M
40 Bar Lunges-anyway
30 Situps

extra
Bench Press
3 reps Ev 90 sec
80,80,85,85,90,90


AAB alt
Push Press
2 reps @ 70,80,85,90,95
Jerk
80,80,85,85,90,90,95,?,?

5 min AMRP
5 Burpee BMU
10 Thrusters

rest3

5 min AMRP
3 Burpee Ring MU
6 Box Overs

rest 3

5 min AMRP
sets of 3,6,9......
C2B
Front Squats
115/75

10/20/2014

10/20

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

20 min amrp
5 kb swings 70/55
7 t2b
9 f squats/ oh squats
135/95
115/75
95/55

Aab two a day

20 singles starting at 70%

1 rc ev 30 sec for as long as possible

10/19/2014

10/19

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

Back Squats
5-5@70,80
3-3@85,90
1-1-1@ 95+

Run 800M
30 Deads
20 Pushups/HSPU
Run 800M
15 Cleans
10 Pushups/HSPU
Run 800M
A)185/125
B)155/105
C)125/85

Extra
Row 1000
15 BMU

10/18/2014

10/18

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

Gen Wod
EMoM
Evens: 8,10,12 Strict Pullups
Odds:  15 Squats and 20 DU

AAB
Ev 90 sec
Squat Clean and Jerk

Team Wod all

10rds
5 Thrusters115/75
Switch partners

5rds
run 100M
Switch partners

15 G2OH 135/95
Switch Parters

score total time

10/17/204

10/17

Rest Day!

10/16/2014

10/16

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


Run 800M
rest 3 min
Run 800M
rest 3 min
Run 800M
25 Burpee BJ
rest 3 min
Run 800M
25 OH Burpees

Score all 4 run seperatly

Two A days
5rds
7 MU
10 HSPU

10/15/2014

10/15

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

Back Squats
2rds not for time
17 Back Squats
Match the same weight done at the 15 rep squats or higher

20 min AMRP

6 Pullups
6 WB
6 Deads
8
8
8
12
12
12
*three Burpee Penalty for broken sets
A)155/105
B)135/85
C)115/65

AAB
Back Squats
ev 2 min for 16 min
3 Back Squats
80,80,80,85,85,85,1@90, 1@90

2rds
30 C2B
15 Deads 315/225
then
70 WB
30 Burpees

Two A Days
8 min emom
Mid Thigh Hanging Cleans
10 Max Squat Cleans

10/14/2014

10/14

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

10rds of the complex
not for time
1 Dead
1 Hanging Clean
1 FR Lunge on each leg
1 Jerk
AHAP

4 min AMRP
Run 400M
Hanging Cleans till time expires

rest 3 min

4 Min AMRP
Run 400M
FR Lunges

rest 3 min

4 Min
Run 400M
Jerks

A)135/95
B)115/75
C)95/55

AAB alt
ev 90 Sec for 8rds
1 Push Press
1 Pausing Jerk
1 Jerk

10 Jerks AHAP

4 Min AMRP

Run 400M

Clean and Jerk 205/135

rest 3 min 

4 Min AMRP

Run 400M

FR Lunges 155/105

Run 800M for time

10/12/2014l

Crossfit 540: 8,12,1,2

CrossFit 540 south: 12,1

Back squats 

2rds

15 reps at 55-65%

3rds

20 thrusters

Run 400 m

20 kb swings

95/65, 55/35

Aab alt

Front squats and push press

70,70,80,80,85,90,90,95

5 min amrp

7 thrusters

7 bf burpees

115/75

7 min amrp

3 g2oh

3 t2b

6

6

9

9....

10/11/2014

10/11

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

Special South Hours!

Team Wod

300 Situps ;)

or

Ev 90 Sec for 15min
1 Snatch AHAP

then

Team Wod
5 Rope Climbs/12 Burpee PU
30 Bar MU/ 60 Pullups
5 RC / 12 Burpee PU
30 Snatches/ 30 Cleans
5 RC/12 BPU
30 C2B/ 30 PU
5 RC/12 BPU

AAB Extra
Ev 20 sec till failure
5 C2B

10/10/2014

10/10

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

100 DU
21 Front Squats
21 Push Press
100 DU
15
15
100
9
9
100
A)115/75
B)95/55
C)75/35

AAB extra
7 MU
7 Burpee Box Overs 30/24
6
6
5
5
....
1
1

Two A Day
Hanging Power Clean Drills
Pause at knee
Ev 90 Sec  12rds
70-80%

10/9/2014

10/9

Rest Day!

10/8/2014

10/8

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

The Filthy 50.....kinda
30 reps of
BJ
Jumping Pullups
KB Swings 35/25
Lunges
K2E
Push Press 55/45
Back Ext
WB
Burpees
DU
then repeat w 20 reps

AAB Two A days
Back Squat
2 reps Ev 90 sec
70,70,80,80,90,90,90,95

Ev 90 sec 8rds
Hi Hang Drop Snatch
Hang Snatch
Snatch

10/7/2014

10/7

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

21 Min EmoM

1: 2 Deads

2: 12 Situps w medball

3: 40 DU

8 min Amrp

10 G2OH

10 Pullups

95/65

AAB

10 min EmoM

Clean Drills

1 Clean Shrug from Ground

1 from hang

90%+ max

10 min EMoM

1 Pausing Jerk -slow to fast extension

1 Jerk

8 min EMoM

10 G2OH

10 C2B

95/65

Two A Days

5 rds

Row 500M

Rest 2 Min

3rds

10 Deads

50 DU

275/205

10/6/2014

10/6

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

Team,

I could not be happier with how well the weekend went!  From so MANY people showing up on Friday to help, to the flood of help we had on Saturday, and to the professionalism and great attitudes that were expressed all weekend.  It made me proud to know that you I get to be a part of such a great group of people.  NONE of this.... could have happened without all of your help and good cheer.   The team.... 540.... is what made this event such a great time.  Not the trainers... but the people.  So thank you guys so much for continuing to be such an inspiration!

4rds
50 Air Squats
Run 400M

AAB

10 min EMoM
1 Squat Clean
1 Jerk
75-80%

10 min of
Clean and Jerk work

5rds
5 Squat Cleans
10 Ring Dips
30 DU
165/115

10/5/2014

Rest Day!!!

10/3/2014

10/3

Rest Day!

Feel free to drop in and help set up for Wod Wars!  We will feed you!

Plans for the next few days!

Hey Team!  First of all, thank you so much in advance for any and all help this weekend with WW2.  We could NOT do this without yall and it means so much.  So much.

We will be starting to get things organized at 9am tomorrow morning at North.  Any and all help is greatly appreciated.  We will probably be going all day.  If you are able to drop in for an hour or so... great!

For the Judges and Volunteers!

We will have a meeting tomorrow at 5.30 at the gym.  To hand out assignments and explain the flow of the day and the workouts.  Please be there if you can!  That way we can all be on the same page with Saturday rolling out.

Lastly, If you could be at the gym by 7.30am on Saturday!  That would be great!

Friday
9am - ???  Gym set up
5.30 pm Judge and volunteer meeting

Sat
Fun starts off at 7.30

Thanks again Guys!

10/2/2014

10/2

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

Angry Barbara
5rds
20 Pullups
1 Dead
30 Pushups
1 Dead
40 Situps
1 Dead
50 Squats
1 Deadlift
Rest 3 Min
A)275/205
B)245/165
C)185/135
AAB)365/245

40 min Cuttoff;)