1/1/2015

1/1

HAPPY NEW YEAR!!!!!!

CrossFit 540: 11.30 - 1.30
CrossFit 540 South: 3 - 5

The Gauntlet!!!!!!

WHO CAN MAKE IT THROUGH ALL 4 WODS!!!!!!

11.45/3.15

Fran

12.15/3.45

Run 800M
200 DU
Run 800M

12.45/4.15
2rds
50 WB
25 KB Swings
A)70/55, 55/35, 45/25

1.15/4.45
Grace
or
Power Amanda

12/31/2014

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

Open Gym at North at 5.30

New Years Day Hours
North: 11.30
South: 3pm

Back Squat
10 sets of 3 @75% Rest 1 Min

Alt between the following sets

Split Squats
3 sets of 10 on each leg  up to 95-65
Shoulder Press
3 sets of 8
Bent Over rows
3 sets of 10
Banded Planks
3 sets of 1 minute

Option of as many OH burpees possible in 3 min

AAB
Banded Bench  - Purple for <200 for="" red="">200
one band on each side, strung 4 times
Find max
Have a min of 3 singles at 90%+

Shoulder Press
Find max
Have a min of 3 singles at 90%+

Alt between
Floor Press
3 sets of 8 @65%

HPC
6 sets of 3 reps @ 80-85%
-do two sets of the three between the sets of floor Press

3 sets of HS Walks

7 min AMRP
5 MU
50 DU

or

5 min AMRP
1 Clean and Jerk @70-75% max
1 Burpee Box Jump

12/30/2014

12/30

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

NYE Hours
Wens
North: 5.15,6.15,8.15,11.30
South: 5.15,8.15,11.30

Thursday
11.30 only at both gyms

Wod

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

A)155/105

B)135/85

C)115/65

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

AAB

Back Squats - Dynamic/fast

8rds - 2 reps @ 80% ever 45 seconds

Banded Deadlift

10rds 1 rep @40%

Alt between

Back Ext 45/25

3*12 pause at top

Bulgarian single leg squats

3*10  95/65

Dimmel Deads

45% dead max

3*15

AAB Two a Days

Row 800M

100 DU

50 Lunges

2rds

500M row

25 Bar Thrusters

15 Pullups

12/29/2014

12/29

Rest Day!

Open Gym at North at 5pm

12/28/2014

12/28

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

3rds
12 Deads
9 HPC
6 Jerks

12 Deads

9 HPC

6 Jerks

12 Deads

9 HPC

6 Jerks

Run 400M

A)155/105

B)135/85

C)115/65

AAB

Banded Squat Cleans

50% max 10 sets of 1

Find Push Press Max

Find clean max

DT

5rds

12 Deads

9 HPC

6 Jerks

155/105

12/27/2014

12/27

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

10 sets of the complex
Power Clean
Front Squat
Thruster
Jerk
AHAP

12-11-10-9-6-5-4-3-2-1
T2B
HSPU
Front Squats 95/65


AAB
Floor Press (Bench Press off the Floor)
3x3 Wide @70%
3x3 Middle
3x3 Close

Close Grip Bench
8 reps
If you failed last week, then switch to middle grip and drop reps to 5

alt between

Bent Over Rows 4x12
Wide Grip Strict Pullups - pause at top for two seconds 4*8
KB Bench Press Wide Grip  3*max reps

10-9-8-7-6-5-45-3-2-2
T2B
HSPU
Front Squats 115/75

12/26/2014

12/26

CrossFit 540: 8,9,11.30
CrossFit 540 South: 8,10

Filthy 50

Boom

50 reps each of
BJ
Jumping Pullups
KB Swings
K2E
Lunges
Push Press 55/45
Back Ext
WB
Burpees
DU

AAB
Box Squat
Find Max
3x1 at 90%+

Anderson Front Squats
5 rep max  - find in 3-5 sets

C & J 10 reps
Row 800M
C & J 10 reps
185/125

12/24/2014

12/24

CrossFit 540: 8,9,....and 11.30!
CrossFit 540 South: 6am and 8am

5 min AMRP
5 Pullups
5 Lunges
6
6
7
7.....

rest 2 min

6 min AMRP
7 Deads 115/75
10 Box Jumps
20 DU

rest 3 min

40 G2OH
40 Thrusters
40 HPC
45/35

score
reps for wod 1
rds + reps for wod 2
and time on clock for wod 3

AAB
Max 3 rep OH Squat

Max Snatch

7 min AMRP
3 Thrusters
3 C2B
6
6
9
9...
95/65

12/23/2014

12/23

Crossfit 540: 5.25,6.15,8.15,11.30,4.30,5.30,6.30
Crossfit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30

3rds of the following

Run 400m
5rds
5 wb
3 hspu/6 pu
1 p clean
A)185/125
B)165/115
C)145/95

Aab alt
Bench
Find max
Plus a total of three reps @90% +

Push press
7 sets of 2 @ 80%. Rest 1 min

Alt between the following
3 sets of 8 Kb shoulder presses on the knees. Ahap

3 sets of 10 - 3 sec pausing dips - pause on bottom and top

30 cleans
50 ghd's
200 du
Row 750 m
10 min cap
185/125

12/22/2014

12/22

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

HOLIDAY HOURS

We are going to try and stick to our normal hours Mon and Tues this week.  Wens We will offer an 8 and a 9am session on Wens and Fri morning.  This could change if we get enough feedback.  Other than that, expect normal hours!

Back Squat
10 sets of 2 @ 75% max
rest 1 min

Deadlift 3rep max pulling off of 25lb plates
Find it

Alternate between the following sets

3 rds of each

Hip Bridges at roughly 50% clean max 20 reps

Banded Planks for 1 minute

Dimmel Deads @ 40% Deadlift max 20 reps

for the lungs...

5 min AMRP
10 Back Squats
10 Burpee Pullups
A)135/95
B)115/75
C)95/65

AAB alt

Back Squat

10 sets of 2 @ 75% max

rest 1 min

Snatch Grip Deadlift 3rep max pulling off of 25lb plates

Find it - swing by ytfs and have nathan hook you up with some straps

Alternate between the following sets

3 rds of each 

Hip Bridges at roughly 50% clean max 20 reps

Leg Curls 10 reps

Dimmel Deads @ 40% Deadlift max 20 reps

5 min AMRP

10 Back Squats

10 Burpee Pullups

135/95

12/21/2014

12/21

Rest Day!

Open Gym at North at 2.30

12/20/2014

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

The 12 rounds of CrossFit

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

Thrusters/ Cleans: a135/95 b115/75 c 95/65

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings. 

12/19/2014

12/19

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

HPC Ladder
as long as possible - starting at 2 reps, going up by 2 reps
A)155/105
B)135/85
C)95/55

Fran

21-15-9

Thrusters 95/65

Pullups

AAB
Snatch
12x1 @ 70-75%  rest 30 sec

Squat Clean
12x1 @ 70-75% rest 30 sec

8 sets of complex AHAP
Clean
Hanging Clean
Jerk

Fran
21-15-9
Thrusters 95/65
Pullups

12/18/2014

12/18

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

Bench Press
Max reps @60-65%
Wide Grip
Close Grip
Mid Grip

20 min AMRP
1 Rope Climb/4 Strict Pullups
3 Push Press
5 F Squats
7 Burpees
9 Sit ups

AAB - get started quick!!!!
Banded Bench Press
3 sets of 3 Reps@ 45/50% Wide Grip
3 sets of 3 Reps@ 45/50% Mid Grip
3 sets of 3 Reps@ 45/50% Close Grip

Bench Press
8 reps Close Grip Bench Press
5lbs more than last week
If you were unable to complete last weeks set unbroken,
switch to mid grip and lower weight by 10%

Alt between
Shoulder Press
3 sets of 8 @ AHAP
and
Under hand Grip Upright Rows - same weight as Shoulder Press

20 min AMRP
1 Legless RC
3 Push Press
5 F Squats
7 Burpees
9 GHD's

12/17/2014

12/17

Rest Day!

Open Gym at 5.30 North!

12/16/2014

12/16

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


Burpee ladder
Every 1 min perform
A buy in of
5 Dimmel Deads
1 attempt at cleaning on 6th Dimmel
then 1 Burpee Bar Over
Minute 2,

5 Dimmel Deads

1 attempt at cleaning on 6th Dimmel

2 Burpee Bar Overs......

and so on

Turkish Get ups

15 reps on Both Arms

AHAP

10 min AMRP

21-15-9

Front Squats

Jerks

T2B

A)95/65

B)75/45

C)55/35

AAB

Find Back Squat Max

3 reps @90%

if you did the 90% on ur way to the max.... count it

Alternate between

Anderson Good Mornings

3 sets of 10 @35-45% clean max

GHD Obliques w hanging KB

3 sets of 15

Strict Pullups

3 sets of 20

7 min AMRP

21-15-9

OH Squats 115/75

T2B

12/15/2014

12/15

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

Run 800M
10-9-8-7-6-5-4-3-2-1
Power Cleans
Pullups
then
Run 800
A)135/95
B)115/75
C)95/55

AAB
10 min to find Behind the neck Jerk

3/4 Banded Bench Press Close Grip
8 reps @45%-50%
6 reps 5-10lbs heavier
Double bands (Purple or Red)
set up Safety bar a few inches from chest

Alt between
3rds
10 Ring Dips
3 sec hold at the bottom - 3 sec hold at top
and
3rds
20 Ghd's

Two A day Wod
Row 750 M
10-8-6-4-2
Power Cleans
MU
then Row 750M
225/145

12/14/2014

12/14

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

Back Squat
10 sets of 2@70-75

Run 800M for time

21-15-9
Deadlifts
WB
A)225/155
B)205/135
C)165/105

AAB
Back Squat
10 sets of 2 @ 70-75%

Deficit Deadlift
Standing on 35's
find max

Walking Good Morning
3 sets of 15 on each leg
guys 75-115, Girls 65-95

Banded KB Swings

21-15-9
Deadlifts
WB
225/155

12/12/2014

12/12

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

4rds
30 WB
Run 400M
30 WB Lunges
rest 1 min

AAB
Hi Hang Snatch Drop
@ 50,60,65,70,70,75

Snatch
Pause at Knee AHAP
EMoM 10

P Clean
1 rep @75%
rest 30 sec

Two A day
3rds
Run 1 mile for time

12/11/2014

12/11

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

10 min AMRP
3 Cleans
7 Pushups
10 Box Jumps
A)165/115
B)145/100
C)115/75

recover, then with the same weight used in wod

2 min of OH Holds
2 min of Front rack holds
2 min of Deadlift holds (double overhand grip)
2 min of wall sit holds (90 degrees)
2 min of plank holds

AAB
Banded Jerks (red for 200+, purple for 200-)
8 sets of 3 @ 50%

Bench Press
1 set of 8 Close Grip
75% of max -  add 5lbs from last week.  Note the weight and if you were succesfull in completing all 8 reps

alt between

Banded Strict Pullups
3*8
Bent Over Rows
3*10
Banded Planks
3, one minute holds

Two a Day
Row 1000M
15 MU for time

10 min AMRP
5 Squat Snatches
5 BF Burpees
10 Squat Snatches
10 BF Burpees
15
15
155/105

12/10/2014

12/10

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

Front Squats
3-3-3 Pausing 3 seconds at Bottom@60%
2-2-2-2@80%

7rds
10 Thrusters
10 Pullups
rest 30 sec
75/55

AAB

Find Front Squat max
3x1 @95%

Good Mornings
3x10 @ 50-55% F Squat Max

alt sets of

Reverse Leg Curls
3x10
and
Hip Bridges
3x20 50-55% Front Squat max

15 Thrusters 75/55
15 OH Squats
4 R Climbs
10 Thrusters
10 Thrusters
3 R Climbs
5
5
2 R Climbs

12/9/2014

12/9

Rest Day!

North Open Gym at 5.30pm!!

12/8/2014

12/8

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

Good news and Bad News for my Northies!!!!
Bad News first.......
We have had to hire an extra cleaning crew to pick up all the left behinds at the gym every day.....(water bottles, belts, bands, wrist wraps, papers, belts, bands, belts, bands, wrist wraps, belts, bands, belts, bands, wrist wraps, and belts.....)

But the Good news is that this crew is willing to be paid in BURPEES!!!!!!  YAY!!!!   Now I am not a rich man so I cant afford pay all the burpees myself.  And I know how much you guys like having a clean gym to stroll into.... so we may have to have you guys throw in a few Burpees youselves in the community pot really soon if I have to keep paying the cleaning crew to come in.....final warning:)

Southies!!!!  You guys are doing great :)  its the adults who are filthy

Also, Please fill out the comment cards guys!!!  Even if its bad.  Especially if its bad!  We want to be better.  Thanks!

WOD

Bench Press
Ev 90 seconds for 4rds
75% of Max - 3 reps Wide Grip
then
Ev 90 seconds for 4rds
75% 3 reps Close Grip
then
Burn out mid grip

3rds not for time
20 Dimmel Deads @ 60-65%max clean
20 strict Pullups

3rds for time
Run 800M
rest 2 min

AAB 
Find Bench max quickly
then,
3 sets of 1 @ 95-97%

JM Press
3 sets of 8 @65% max

KB Hanging Bar Bell Skull Crushers (bro up)
3 sets of 8

Alternate between
3 sets of 15 HS Shoulder Taps - HS Waddles to scale
3 sets of 15 Strict Ring Dips

4rds
Clean and Jerk
10 reps
Rest 30 sec
155/105

12/7/2014

12/7

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

Front Squat
2-2-2-2
3-3

Elizibeth
21-15-9
Squat Cleans
Ring Dips
*5 Burpees every time bar is dropped - BAM

AAB
Box Front Squat - Full Depth
70% 10 sets of 2

Banded Deadlift
10 sets of 1 50-60% max

Back Ext
45lb plate
3 sets of 15

Strict GHD's
3 sets of 15

100 DU
80 Squats
60 PU
40 Box Jumps
20 Burpees

12/6/2014

12/6

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

NO 2 PM SESSION ON SUNDAY at North

Push Press
3-3-3-3-3-3 @ 80-85%
or
AAB KB Push Press
5-5-5-5

Everyone

Jerk
1-1-1-1-1-1 @80-max

Team WOD - Begins no later than 35 min after class is over

25 min AMRP
3 BMU/ 6 C2B / 9 PU
6 KB Snatches / 1 arm Swings (3 on each arm)
9 Twoofers

12/5/2014

12/5

Rest Day

12/4/2014

12/4

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

5rds
Max L Sit holds - scale for min of 20 sec

3rds
15 Hanging Power Cleans
15 WB Push Press
15 WB
15 Pullups
60 DU
A)135/95
B)115/75
C)95/55

AAB
5 min EMoM
2 Snatch Grip Dimmel Deadlift
1 Hi Hang Snatch Drop
60% max snatch

10 Snatches at 70%
rest 30 sec

Find Max Clean

Fat Bar Holds
Pulling bar from box with a double over hand grip, find heaviest weight that can be lifted.
Reduce to 70% and hold for as long as possible, 3rds rest 2-3 min between rds

2rds
Row 500M
25 Bar Thrusters
15 Pullups

12/3/2014

12/3

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 would love to have some feedback on how things are going at 540!  Good or Bad.  We want to continue to make this place better and provide you with a setting that adds positivity to your life.

At both North and South we have Comment Cards and LOCKED Comment Card Boxes to put them in.  Please, take the time to fill these out and let us know your two cents.  Thanks so much!

Bench Press
5 min to find max
Ev 90 sec for 4rds
3 reps @ 70% Wide Grip
then
3 reps @ 70% Close Grip
then
as many reps possible unbroken w reg grip

5rds
Sprint
5 Deads
4 Bar Over Burpees
A)225/155
B)205/125
C)165/105

Recover

Sets of
5,10,15,20,25,30
Nasties
Situps


AAB alt

 Banded Bench Press (Dynamic method-explode from bottom)
45% of max w purple bands
3 sets of 3 wide Grip
3 sets of 3 mid grip
3 sets of 3 Close grip
45sec to 1 min of rest between sets

8 reps close grip bench @ 70% max

Alternate sets of the following

3rds
5 rep max Shoulder press
3rds
8 reps Weighted Strict Pullups
3rds
12 reps bent over Rows (strict)
3rds
1 min Banded Plank Holds

AAB Two a day

Row 1000M
8 Pistols
Row 750M
12 Pistols
Row 500M
16 Pistols
Row 250M
20 Pistols

12/2/2014

12/2

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

Back Squats
5@60
4@70
2@80
1@90
1@90
1@95

4rds
30 Bar Back Squats
30 Bar Presses
15 Box Overs
10 Burpees

AAB alt
Box Squats
Find Max

Snatch Deadlift
3*10 AHAP

3*10 Leg Curls

8 min AMRP
4 HSPU
8 T2B
12 KB Swings 70/55

extra
for time
5rds
Row 200M
Rest 30 sec