12/1/2014

12/1

Rest day

11/30/2014

11/30

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

7 min amrp
10 hspu
2 rope climbs

Rest 3 min

7 min amrp
10 T2R/t2b
6 weighted lunges
A)155/105
B)135/85

Rest 3 min

5 min amrp
100 du
35 ring dips

11/29/2014

11/29

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

Front squats
2-2-2-2
3-3 @ 80-85

Team WOD


70 g2oh
50 alt team member box overs
70 g2oh
Relay 800 m run
95/65

11/28/20141

11/28

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

We are going to have our traditional post holiday cleanse with the Filthy 50 tomorrow!  But we are also going to have a special Clean session at 9 at North and 11 at South.

Feel free to do BOTH!!!!!!

The Filthy 50

50 BJ
Jumping Pullups
KB Swings 35/25
Lunges
K2E
Push Press 55/45
Back Ext
WB
Burpees
DU

The 'Clean' Session  - 9 at North, 11 at South
Be warmed up and ready to go by 10 min after start of session

Clean Ladder #1 - Speed

As quickly as possible, 2 min Cap
Guys clean
135,155,185,205,225,245,265,285
If a weight cant be attained score time of last successful weight
Ladies clean
85,105,125,135,145,155,165,185

Ladder #2 - Points
Each athlete has 30 seconds to perform as many reps as they choose at each of the above listed weights.      When the 30 seconds expires you will move on to the next heavier weight.  Each weight will have a point value assigned to it.  You must move on to the next weight when the 30 seconds expires.  Score total points when done.
1pt, 5pts,10,15,20,30,50,75

Confused?  no worries   Just show up. :)  Feel free to come to watch as well!

11/27/2014

11/27

HAPPY THANKSGIVING!!!!!!!

Rest Day Part 2!!  -- REST HARDER!.....The Thrilling Conclusion to Rest Day Part 1

11/26/2014

11/26

Rest Day!  Part 1

with the thrilling conclusion coming to you tomorrow in....

Rest Day Part 2...... Rest Harder

11/25/2014

11/25

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

Back squats
3-3-3-3@80-85
2-2@85-90

12 min amrp
4 F squats
4 thrusters
4 jerks
40 DU
A)135/95
B)115/75
C)95/55

11/24/2014

11/24

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

Ev 5 min for 5 rds
Run 400M
10 Deads
10 Box Overs
A)225/155
B)205/135
C)165/105
score each round

AAB
EMoM 10
1 Snatch pull to full ext
1 Snatch 80%+

Ev 5 min for 4rds

Run 400M 

10 Deads

10 Box Overs

A)225/155

B)205/135

C)165/105

score each round

11/23/2014

11/23

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

Angie

100 Pullups
100 Pushups
100 Situps
100 Squats

11/21/2014

11/21

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

Back Squat
5-5 @ 70-75
3-3-3 @ 80-85

Or

Front Squat
Max Effort

3rds
1 min of Rowing for calories
1 min of HSPU
1 min of Squatting Pullups
1 min of T2B or situps w Med ball -touch ground behind head
1 min of Bar Front Rack Lunges   - dont drop the bar;)
1 min of rest
*score total reps

AAB alt
EMoM 12
Mid Thigh Pause Snatches 75-85%

12 min AMRP
15 KB Swings 70/55
10 Burpee Box Overs
5 Squat Snatch 165/115

Two A Days

10 rds
Row 300M
rest 30 sec
*Priority goes to Gen wod on rowers!

10 min AMRP
1 HSPU
1 MU
2
2......

11/20/2014

11/20

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

Run 800M
5rds
15 G2OH 75/55
30 DUBS
then
Run 800M

11/19/2014

11/19

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 Squat Max Effort
or
Find max - Minimum of 5 sets of 2 Front Rack Lunges  AHAP

EMoM 10
Evens : 20/15/10 sec L Hang
Odds: 2 Burpee Box Jumps - Option of Jumping Karate kick when coming off the box.
and 2 Cleans pausing at mid thigh - you choose the weight

or

EMoM 12
1 Clean pausing at mid thigh 80-90%

3rds
10 thrusters
15 Box Jumps
20 Pullups
A)115/75
B)95/55
C)75/35

AAB
15 Thrusters
15 BMU
15 Thrusters
30 C2B
135/95

11/18/2014

11/18

Rest Day!

11/17/2014

11/17

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

F Squat
Find a max

5 min AMRP
1 RC/4 Strict
2 Clean And Jerk
2 RC/8 Strict
4 Clean and Jerk
3 RC/12 Strict
6 Clean and Jerk
4 RC/16 Strict
8 Clean and Jerk......
A)155/105
B)135/85
C)115//65
AAB)185/125

rest 5 min

3rds
15 Deads
10 Bar Over Burpees
Buy out of 75 Air Squats
Same weight you did in previous

Did you do the 4 min of MU?

11/16/2014

11/16

CrossFit 540: 8,12,1, NO 2 SESSION!  WE WILL HAVE A SKILL SESSION INSTEAD
CrossFit 540 South: 12,1

2pm skill session going over Snatch drills and Rope climbs

Bench Press
2-2-2-2-2
3-3 @75-85%  - try not to go down

or

Pausing Jerk
1-1-1-1 @80-85%
Jerk
1-1-1-1-1

then

5rds
21 DU
15 KB Swings 55/35
9 Twoofers

extra
max mu in 4 min

11/15/2014

11/15

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

Cleans - any kind
1 ev 2 min for 16 min

Team Wod

15 min AMRP

1 FR Lunge 95/65
1 T2B Situps
1 OH burpee
1 BJ
2
2
2
2
3
3
3
3....

11/14/2014

11/14

Rest Day

11/13/2014

11/13

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

20rds

yep  20

1 Thruster
5 Pullups
15 DU
A)155/105
B)135/85
C)115/65

Two A days
Snatch Balance
7 reps at 70%

Hi hang snatch drop
7 reps at 60-70%

ME Snatch

11/12/2014

11/12

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

This sunday we there will be NO 2pm class at North.  We will have a 30 min Snatch Drills session and Rope Climb session.  All are welcome

Push Press
2-2-2-2-2 @80-85
3-3 @80-85

AAB
Back Squat ME inbetween
Push press sets

30-20-10
Cleans
Ring Dips
Box Jumps
A)115/75
B)95/55
C)75/35

Two A Day
3rds
Row 1000M
rest 3 min

11/11/2014

11/11

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

We are going to try something a bit out of the ordinary this week team.....  We are going to try and keep the gym super tidy..... ALL DAY LONG.  This will be a task for some.  Especially me.... but we are going to see how it goes.

So, after every class, water bottles, paper, pins, ab mats, bars, wraps, knee sleeves, shirts, belts, weights.... everything will need to get put away.   Since this will cause some growing pains.... we will have a daily accumulating penalty that will be taxed on to a future workout. :)

So whats your favorite?  Burpees or Thrusters? :)

Front Squats
5-5-5-5-5 @70-80%

AAB
Back Squat
ME

6 min AMRP
5 Front Squats
1 Rope climb/4 Strict Pullups
A)135/95
B)115/75
C)95/55
AAB) 2 reps @ 205/135

rest 4 min

6 min Cap
100 WB
*15 pullups every time the set is broken....aka....a break

Two a Days
Ev 90 sec for 10 rds
Clean and Jerk 80%+

Row 800
100 DU
Row 400
50 DU

11/8/2014

11/8

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

5rds

Every 5 min

Run 400M

7 Front Rack Lunges

7 Jerks

7 WB

A)135/95

B)115/75

C)95/55

*score each round

11/10/2014

11/10/2014

Rest Day! Ensure you are keeping up with proper nutritional preparation for the week!

11/9/2014

11/9/2014

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

5rds
Every 5 min
Run 400M
7 Front Rack Lunges
7 Jerks
7 WB
A)135/95
B)115/75
C)95/55
*score each round

11/8/2014

11/8

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

Back Squats
Ev 90 sec for 8rds
3 reps @ 70,75,75,75, 80,80,80,85

Team wod

3rds - each
Run 100m
15 thrusters
Then partner goes
Then,
80 total oh burpees

11/7/2014

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

"Helen" 14min Cap
For Time:
3 Rds
Sprint 400m
21 KB Swings 55/35
12 Pull Ups



8min AMRP
5 SDHP 55/35
5 Sit Ups
10 ...
10 ...
15 ...
15 ...
(After 15s, reset to 5s)

AAB Alt.

For Time:
Run 800m
3 Rds
10 Deads 315/205
5 MU
Run 800m

2-a-Day
12min EMOM
Power Clean
-Sets 1-4: 3@70-75%
-Sets 5-8: 2@80-85%
-Sets 9-12: 1@90%+

11/6/2014

11/6/2014

REST DAY!

11/5/2014

11/5

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

"30 Bars, Weights, Clips, Abmats, Pens, Papers, and Water Bottles"

30 Thrusters
30 Bar Over Burpees
*partition as needed
A)115/75
B)95/665
C)75/55

Run 1200M
21 Front Squats
Run 800M
15 Front Squats
Run 400M
9 Front Squats
A)135/95
B)95/65
C)75/35

AAB
ME Front Squats
*it is ok to not hit the same weight you did the previous day..... Just a heavy 'max effort' for today
15 min cap - move

Snatch
Every 30 sec for 4 min
1 rep at 80%

10 reps at 80%+

12 min EMoM
Run 1200M
5 T2B
3 Front Squats
10
6
15
9.......
185/125

11/4/2014

11/4

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

30 Burpee Pullups
40 WB
50 Situps
30 Pullups
40 WB
50 Situps

AAB

ME Back Squats
Same as yesterday;)

Row 500
5rds
4 BMU
6 KB Swings
30 DU
Row 500
70/55

5 min AMRP
9 Deads
6 Hanging Snatch
3 OH Squats
135/95

AAB 2 a days
Emom
6 min@80%

10 reps at 90%+

1 Clean and Jerk @80%
Ev 30 sec until failure

11/2/2014

11/3

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

Back Squats
5 reps
10 reps
15 reps
all @50-55%

or

AAB Back Squats
3@55-65
2@65-75
1@80-85
1@90-95
1@?

4rds
15 BJ
Run 400M
10 sets of complex
1 Dead
1 P Clean
1 Hanging Clean
1 Jerk
A)115/75
B)95/55
C)75/35

AAB alt
Ev 90 sec for
1 Dead
1 Clean
1 Hanging Clean
1 Jerk

Run 1 Mile

3 min AMRP
Squat Clean to OH 165/115