CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Thursday, December 31, 2015

1/1/2016

1/1

CrossFit 540: 10.30 - 12.30... one long wod
CrossFit 540 South: 10.30 - 12.30... one long wod

10.45 - Fran

11.15 -
Run 800M
200 DU
Run 800M

11.45 -
50 WB
25 KB Swings 75/55

12.15 -
5rds
5 G2OH 95/65
5 Burpees

or

Power Amanda
9-7-5
MU
Power Snatch

Wednesday, December 30, 2015

12/31/2015

12/31

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

PLEASE NOTE THAT THERE ARE NO EVENING CLASSES

Special New Years day wod on 1-1-2016 from 10.30 - 12.30 at North and South...... The Gauntlet

3rds
30 Deads A)115/75, B)95/65, C)75/55
20 OH Lunges 45/25
10 Jerks
then
30 Box Overs

AAB
Ev 30 sec for 5 min
Snatch Hi Pull
Snatch

Ev 30 sec for 5 min
Hi mid Thi pause Snatch
Snatch

3rds
Row 500
30 Deads 155/105
20 F Squats
10 Jerks
rest 4 mins
score each rd

Tuesday, December 29, 2015

12/30/2015

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

Back Squats: 8 sets of 3 @ 75

10-9-8-7-6-5-4-3-2-1
Ring Dips
Front SquatsA)135/95, B)115/75, C)95/55
T2B

AAB
Back Squats

50 WB
50 T2B
50 G2OH 75/55

2rds
Row 30 Cals
20 GHD's
10 Burpee BMU

Sunday, December 27, 2015

12/28/2015

12/28

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

Push Press
8 sets of 3@80 rest 60 sec

Swim 800M

jk

8 min AMRP
16-14-12-10-8-6-4-4-4-4-4....
Back Squats A)115/75, B)95/55, C)75/35
Pullups

5 min AMRP
4 Thrusters 95/65
2 Bar Facing Burpees

AAB /  Competitor programming
Push Press

5rds
Ev 3 mins
Row 20 Cals
10 Burpees over Rower
*score every rd

15 min AMRP - .....reasonable;)
1 Snatch 135/95
2 MU
3 P Cleans
4 Burpees

Saturday, December 26, 2015

12/27/2015

12/27

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Front Squat
5-5-5-5-5@60,65,70,75,75+

3rds
50 Hanging to OH A)135/95, b)115/75, C)95/55
*7 Burpee Pullups on every drop;)

AAB
Front Squat
5-5-5-5-5@60,65,70,75,75+

5rds
5 Hanging Snatch Grip Hi Pulls
10 Strict Pullups
15 Pistols (focus on weight in heel in descent and ascent)

5 Power Cleans 225/145
15 HSPU
4 Power cleans
12
3
3
2
6
then, rest 1 min
2 min AMRP
10 Lunges
3 Burpees


Friday, December 25, 2015

12/26/2015

12/26

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

Team Wod
100 WB
then
10rds
7 Box Overs
7 Front Rack Lunges A)115/75, B)95/65, C)75/55
21 DU
then
100 WB Push Press


AAB

Emom 5
Muscle Snatch
Power snatch

Emom 5
Snatch Grip Mid Thigh Pausing hi Pull
Mid Thigh Pausing Snatch

Snatch
1-1-1-1-1-1

14 min AMRP
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU / 30 Strict C2B

Tuesday, December 22, 2015

12/23/2015

12/23

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

Please note we have NO evening sessions at South

7 min AMRP
15 Pullups
15 Pushups
15 Box Jumps
1 min Rest
7 Min AMRP
10 Pullups
10 Pushups
10 Box Jumps
1 min Rest 
7 min AMRP
5
5
5

AAB
5 min AMRP
40 C2B Pullups
20 HSPU
As many Burpee Box Jumps possible
then
4 min to find a Clean and Jerk max
(weight can be already set up)

rest 2

5 min AMRP
20 C2B
15 HSPU
20 C2B
15 HSPU
As many Burpee Box Jumps possible
then
4 min to find a Clean and Jerk max

Rest 2

5 min AMRP
3rds
10 C2B
10 HSPU
As many Burpee Box Jumps possible
then
4 min to find a Clean and Jerk max

Monday, December 21, 2015

12/22/2015

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

Push Press
5-3-1-1-1-1@70,80,85,90,95,95+

3rds
10 Clean and Jerks
30 WB

AAB
Push Press

8 min AMRP
20 WB
5 MU

10 min AMRP
30 Snatches 75/55
30 @135/85
30 @165/115
amrp @210/145

Sunday, December 20, 2015

12/21/2015

12/21/2015

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!

NORTH: Normal Three Day cycle, rest day on Christmas Eve and Christmas
SOUTH: Normal Mon, Tues, but may cancel eve sessions on Wens, rest day on Christmas Eve and Christmas

*Regular hours and normal three day cycle starting Saturday.

540 Team! 170 dollars and 20 toy donations were given for Toys for Tots this Christmas!  With the 540 match we raised 340 dollars to help a few children have a better holiday.  So many of us have such blessed lives and its wonderful to see our family reach out and make sure a few extra kiddos have a Christmas to remember.  Thank you to everyone that gave and sacrificed for someone elses well being.

Front Squat Complex
8 rds
1 Front
1 1/4 Front Squat
1 Dropping Front Squat @70-75

Squat Clean
1-1-1-1-1-1

100 DU
50 KB Swings 55/35
25 Thrusters 95/65

Extra
500M Row
25 Oh Burpees

AAB
Front Squat Complex
8 rds
1 Front
1 1/4 Front Squat
1 Dropping Front Squat @70-75

Squat Clean
1-1-1-1-1-1

100 DU
50 KB Swings 55/35
25 Thrusters 95/65

3rds
10 Deads 275/185
10 Bar Facing Burpees


Friday, December 18, 2015

12/19/2015

12/19/2015

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


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. 

Thursday, December 17, 2015

12/18/2015

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

For 6 mins,
20 sec on, as many jerks possible@60-65%
40 sec off
*score reps completed, and weight in comments

15 min AMRP
5 Deads @ A)155/105, B)135/85, C)115/65
10/7 Ring Dips
20 Nasties
AAB

8 sets of
1 Snatch Balance
1 OH Squat
AHAP

For 6 mins,
20 sec on, as many jerks possible@60-65%
40 sec off
*score reps completed, and weight in comments

7rds
5 OH Squats 155/105
10/7 Ring Dips
15 Cal Rowed


Wednesday, December 16, 2015

12/17/2015

12/17

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

Back Squat
5-5-5-5-5@70,75,80,85,85+

20 min AMRP
5 Power  Cleans A)145/110, B)125/85, C)95/55
10 T2B
15 WB

AAB

Back Squat
5-5-5-5-5@70,75,80,85,85+

EMOM 10
1 Power Clean @80+
1 Squat Clean
* TnG and attempted jerk after Squat Clean

20 min AMRP
5 Power  Cleans A)145/110, B)125/85, C)95/55
10 T2B
15 WB

Monday, December 14, 2015

12/15/2015

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

5rds
5 Snatch Grip Hi Pulls
10 Strict Pullups
*not for time

30 Clean and Jerks A)135/85, B)115/75, C)95/55
Run 800M
50 KB Swings 55/35

AAB
3rds
2 Clean and Jerks 225/155
6 MU

3rds
2 Snatches 185/125
6 BMU

75 Strict Pullups
4 sets of 40 ft HS Walks
*Partition as needed

10 min AMRP
15 G2OH 75/55
15 Box Jumps
30 DU

Sunday, December 13, 2015

12/14/2015

12/14

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

Bench Press
5-5-5-5-5-5@70,75,80,85,85+,85+

10 min AMRP
30 sec on - 4 Front Rack Lunges, then Burpee
30 sec off   A)135/95, B)115/75, C)95/55

3rds
10 HPC A)135/95, B)115/75, C)95/55
10 Front Squats
10 Box Jumps

AAB
Bench Press

4rds
3 sets of 1 Power Snatch, 1 Squat Snatch
10 Strict / Deficit HSPU
Max DU in 30 sec

3rds
20 OH Burpees
20 BJ
10 OH Squats
10 F Squats 135/95



Saturday, December 12, 2015

12/13/2015

12/13

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Front Squat
8*2@80

5rds
20 Situps
20 Wall Balls
200M Run

AAB/Competition
Front Squats - same

5rds
20 GHD's
20 WB
20 Cal Row



Thursday, December 10, 2015

12/11/2015

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

Warm Up Wod
(Word starts at 10 min mark!!)
10 Bar Deads
10 Bar Hi Pulls
10 Bar Clean and Jerks
Squat Holds
Bottom Squat Pulses
Jumping Squats
Wrist Mobility (Box, bands...)

6 sets of
1 Push Press
3 Push Jerks @80-85

Ev 30 sec for 4 min
1 Squat Clean @80-85

0-3 min mark
2rds
10 Front Squats 95/65
10 Pullups
3-6 min mark
12
12.....

AAB
15.2

then, everyone

15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Option of Situps and G2OH
A)115/75, B)95/55, C)65/35



Wednesday, December 9, 2015

12/10/2015

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

5rds - each for time
Every five mins perform
Run 400
3 Clean and Jerks  a)135/85, B)115/75, C)95/55 AAB)1@205/145
5 Burpee Box Jumps
3 Clean and Jerks a)135/85, B)115/75, C)95/55 AAB)1@205/145
*weight should have an intensity mindset


Tuesday, December 8, 2015

12/9/2015

12/9

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

Pausing Back Squat
5-3-1-1-1-1-1@60,70,80,85,90,90+ of Back Squat max

21-15-9
Thrusters 95/65
HPC

Extra Team Wod
2rds
Person 1 Row 500
Person 2 Row 500

Competition Programming
Pausing Back Squats

3rds of
3 sets of 1 Snatch Grip Hi Pull + 1 Hanging Snatch Grip Hi Pull
10 Strict Pullups
8 Double Deficit HSPU
*keep moving between sets

21 Thrusters
4 RC
15 Thrusters
3 RC
9 Thrusters
2 RC

20 Snatches 155/105




Sunday, December 6, 2015

12/7/2015

12/7

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

Warm up Wod
Length of Hi knee runs
length of jumping Lunges
10 Bar Halting Deads
10 Bar Hi Pulls
10 Clean and Jerk
5 Burpee Tuck Jumps

EMoM 8
1 Pause at mid thigh Hi Pull
1 Pause at mid thigh Snatch

5rds
15 Deads
10 Ring Dips
5 Front Squats / OH A)135/85, B)115/75, C)95/55

AAB

EMoM 8
1 Pause at mid thigh Hi Pull
1 Pause at mid thigh Snatch

Snatch 1-1-1-1-1-1@80+

12-9-6
Squat Cleans 185/125
Def HSPU

Row 1000
100 DU

Saturday, December 5, 2015

12/6/2015

12/6

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Pausing Jerk - Every one
1-1-1-1-1-1-1-1@80+

Team Wod;)
Relay style

4 rds each
1 athlete runs 200
2 athlete runs 200
2rds each
Run 400
1rd each
Run 800
*guess we will see you guys on Monday huh?

5 min AMRP - Team
10 Thrusters
5 Bar Facing Burpees

AAB
Pausing Jerk

after run

21-15-9
Row cals
Thrusters 95/65


Friday, December 4, 2015

12/5/2015

12/5

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

Back Squats
8*3@70

AAB
Anderson Back Squats
8*3@@75

5rds
1 min of
Pullups/C2B
Cleans A)135/95, B)115/75, C)95/55 AAB)165/115
WB
rest 1 min


Wednesday, December 2, 2015

12/3/2015

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

Front Squat
Find 3 rep max

5 min AMRP
5 Jerks A)135/95, B)115/75, C)95/55
5 F Squats / OH Squats
5 Bar Over Burpees
*OH for RX+

21-15-9
Deads A)225/155, B)185/135, C)155/95
BJ
HSPU/ Double rep Pushups

Tuesday, December 1, 2015

12/2/2015

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

Ev 30 sec for 3 mins
Snatch Grip Hi Pull

Ev 30 sec for 3 mins
Snatch

OR

3rds
Run 400M
25 Back Ext

10 Power cleans A)135/85, B)115/75, C)95/55
20 WB
20 P Cleans
30 WB
30 P Cleans
40 WB

AAB

Ev 30 sec for 3 min
Snatch Hi Pull
Squat Snatch / Split @ 75

then 4 min Emom
1 Snatch Hi Pull
1 Squat Split Snatch@85

2rds
Row 500
10 MU
rest 2 min
score each rd

7 min AMRP
3-6-9-12-15.....
Power Cleans 155/105
T2B

Monday, November 30, 2015

12/1/2015

12/1

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

Shoulder Press
1-1-1-1@90+

Push Press
10 sets of 1 @ 80-85 - rest 30 sec

Gen Wod
21-15-9
Front Rack Lunges A)115/75, B)95/55, C)65/35
Pullups

75 situps for time

AAB - after SP and PP

Ev 30 sec for 3 min
1 Clean Hi Pull
1 Squat Clean @75
then
4 min EMoM
1 Clean Hi Pull
1 Squat Clean @85

7 min AMRP
Open Wod 12.5
3-6-9-12....
Thrusters
Pullups

11/30/2015

11/30

Rest day!

Saturday, November 28, 2015

11/29/2015

11/29


Crossfit 540: 7,8,12,1
Crossfit 540 South: 12.30,1.30

Hanging Snatch
Find Max

Strict Pullup ladder
Begin with 5 Strict pull-ups, then add 1 ev min until unable to complete in 1 min timeframe
*max of 10 mins

75 G2OH 75/55
Ev min perform 6 Bar over Burpees or AAB: 2 RC

Friday, November 27, 2015

11/28/2015

11/28

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

Warm Up Wod
Squat Holds
1/4 Pulses
1/2 Pulses
10 Squats
10 Squat Jumps
10 Pushups
10 Bar Presses
10 Bar Thrusters

5rds
5 Jerks A)155/105, B)135/85, C)95/55 AAB 185/125
10 Back Squats
15 T2B
30 DU

Thursday, November 26, 2015

11/27/2015

11/27

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

Warm up Wod
10 Lunges
10 Squats
10 Bar G2OH
10 Bar Thrusters
5 Burpee Tuck Jumps

3rds
10 Front Squats / AAB: OH Squats A)135/85, B)115/75 C)95/55
10 HSPU/ 20 Pushups /AAB: Def HSPU
10 Power Cleans A)155/105, B)135/85, C)95/55 AAB)185/125
10 Burpee Pullups /AAB)MU
10 Box Jumps 30/24  AAB)36/30

Tuesday, November 24, 2015

11/25/2015

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

Bench Press
8 sets of 3 @ 75

AAB
Floor Press
5-3-1-1-1-1@70,80,85,90,95,?

50 Ring Dips
40 Pullups/C2B
30 Twoofers
20 Front Rack Lunges A)135/95, B)115/75, C)95/55
10 Burpee Box Jumps AAB)30/24

Monday, November 23, 2015

11/24/2015

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

Hours this week
Tues, Wens : Normal
Thurs: Off
Fri: North- 8,9,10  South- 9,10
Sat, Sun: Normal

Wod
Front Squat
5-3-1-1-1-1@70,80,85,90,95,?

Annie
50-40-30-20-10
DU
Situps

8 min AMRP
12 Deads
9 HPC
6 Jerks A)135/95, B)115/75, C)95/55

AAB

W 2 diff bars, alt between
1 Front Squat + Jerk
and
1 Squat Clean and Jerk
* make Squat Clean weight 5-10lbs lighter than FS weight
 1-1-1-1-1-1-1-1

4rds
400 M Row for time
Walk outside of 8 by 6 Box on hands
or C2B Butterfly or Butterfly

90 sec AMRP
C and J 185/125

3rds
8 Bar Over Burpees
10 OH Squats 135/95
12 T2B




Saturday, November 21, 2015

11/22/2015

11/22

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Warm Up Wod
Roll Shoulders
10 Push Ups / HS practice
Upright Squat holds
Pulsing upright Squat holds
Squat jumps

Shoulder Press
1-1-1-1-1-1-1@70,80,85,90,95,95+,95+

3rds
15 Pullups
15 OH Burpees
40 WB

50 Bar SDHP for time

AAB
Banded Jerk
10*2@55-60 rest 60 sec between

4 rds
10-15 C2B
5 Snatch Grip Deads to knee @ max
20-40 ft HS Walk

8 min AMRP
10-20-30-40-50....
WB
Half rep G2OH 75/55



Friday, November 20, 2015

11/21/2015

11/21

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

Warm Up Wod
15 Back Ext
Wall Kicks
5 Burpee Tuck Jumps
10 Bar Snatch Grip Hi Pulls
10 Bar Snatches
10 Bar Split Snatches

Team Wod
Each ind at the same time,
30 Snatches / Split Snatches A)95/65, B)75/55, C)65/35
then
4rds
100 DU
25 BJ
25 Ring Dips
then
50 Power Cleans A)135/95, B)115/75, C)95/55

AAB
Ev 30 sec for 3 mins
1 Snatch Grip Dead to knees
1 Snatch Grip Dead to Hi Pull
1 Power Snatch @ 70

Power Snatch
2 Rep max

7 min AMRP
10 Cals Rowed
30 DU





Thursday, November 19, 2015

11/20/2015

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

Thanksgiving Sch!

Regular hours on Tues and Wens (2 day cycle)
Thurs : off
Fri : TBA reduced hours
Sat, Sun: Reg

Back Squat
8*2@80 rest 45 sec

25 Heavy Thrusters for time
A)135/95, B)115/75, C)95/65

7 min AMRP
4 Front Rack Lunges 95/65
6 T2B

AAB
1 1/4 Back Squat
Find max

25 Heavy Thrusters for time
A)135/95, B)115/75, C)95/65

14 min AMRP
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU



Tuesday, November 17, 2015

11/18/2015

11/18

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

25 min AMRP
Run 800M
then
20 Pullups / C2B
20 WB
20 KB Swings 55/35 AAB 70/55
20 BJ
20 Deads A)255/165, B)225/145, C)185/125
20 Pushups AAB)20 HSPU
15
15
15
15
15
15
10........
5..... stay at 5 reps or each until time runs out
AAB : perform 1 Squat Snatch 135/95 and 1 RC after each station
**score total reps

Monday, November 16, 2015

11/17/2015

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

Team!!  Remember that Barrett Baber is on the Voice tonight performing!  Please go to nbc.com or download the app to vote for him.  He worked out at 540 for many years and is one of our own.  Lets help him stay on top and see a 540'er go all the way!!!

Shoulder Press
10 sets of 2@80-85 rest no more than 45 between

5 min AMRP
5 P cleans A)95/65, B)75/55, C)65/35
3 Bar Facing Burpees
*at the beginning of every minute, perform 5 situps

rest 2

5 min AMRP
4 P Cleans A)115/75 B)95/65, C)75/55
4 BF Burpees
*at the beginning of every minute, perform 5 situps

rest 2

5 min AMRP
3 P Cleans A)135/95, B)115/75 C)95/65
5 BF Burpees
*at the beginning of every minute, perform 5 situps

AAB
Jerk
1-1-1-1-1-1-1@70,75,80,85,90,95,?
**25 min from start of class to find weight

Row 500
20 OH burpees
then 4 min to find C and J Max

8 min AMRP
15 T2B
10 G2OH 95/65
5 Box Jumps 30/24


Sunday, November 15, 2015

11/16/2015

11/16

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

Please note that you can make $ donations to Toys for Tots or bring in an actual toy!
Make a child's Christmas better this year!


Warm Up Wod
Length of Walking lunges
Length of Hi knees or hi skips
10 Squats
5 Jumping Squats - high

Back Squat
3-3-3-3-3@70,80,85,90,90+
find 3 rep max

Gross
12 min AMRP
4 Front Squats
4 Thrusters
4 Jerks
40 DU

AAB
Box Squats
8*3@70 rest 40 sec between

4rds
12 Strict Pullups
12 strict / Deficit HSPU
4 Snatch Grip Hi pulls @ max
*no longer than 45 sec rest between stations

14 min AMRP
7 MU
50 WB
100DU



Thursday, November 12, 2015

11/13/2015

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

Team!!!!  We had a GREAT initial turnout for the first Cause of the Month at 540.  Im so proud of our group!  We had a total of 1437 dollars donated to the Peace at Home Family Shelter.  With the 540 match that makes the total 2874 dollars raised.  Great job everyone.

Remember the next Cause is Toys for Tots.  We have to have donations in by the 18th.  We will except donations and toys if you want to bring anything in.

Wod

Run 1000
rest 2
Run 800
rest 1
Run 400

5rds
15 Ring Dips
15 Situps
30 DU

AAB
Shoulder Press
1-1-1-1@90,90,90,95

Pausing Jerk
8*1 rest 45 sec @ 75-80

Row 1000
3rds
7 BMU
14 KB Swings 70/55
21 DU
then
Row 1000

3rds
8 Deads 295/205
16 Ring Dips

Wednesday, November 11, 2015

11/12/2015

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

Warm Up Wod
Roll out shoulders
HS practice
10 Push ups

Bench Press
3-3-3-3-3-3@75,80,85,90,90+,90+
score heaviest 3 rep

Warm Up Wod
Box Wrist Stretch
Upright Back Squat Holds 30 sec
1/4 Bottom Squat Pulse
1/2 Bottom Squat Pulse
10 Squats
Bar Kips
Hold Wod Weight in Front Rack
and Squatting front rack for 15 sec each

Bell
*last done on 3/26
3rds
21 Deads A)185/125, B)155/105, C)115/75
15 Pullups
9 Front Squats

AAB
Anderson Front Squat
5-3-1-1-1-1@70,80,85,90,95,?

4rds
14 C2B
7 OH Squats 135/95

10-9-8-7-6-5-4-3-2-1
OH Burpees
* 1 Squat Clean to OH after each set 185/125

Monday, November 9, 2015

11/10/2015

11/10

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

Team!!  Please note that today will be the last day to donate to the Peace at Home Family Shelter.  We will have a Christmas oriented Cause right around the corner!

8rds (alt movements)
3 Push Press @70
3 Hanging Snatch Grip Hi Pulls
7 Strict Pullups *not for time
20 sec of L Hangs

10-20-40-20-10
WB
KB Swings

AAB
Bench Press
5-3-1-1-1-1@70,80,85,90,95,?

Snatch
Ev 30 sec of 10 rds @80

8 min AMRP
HSPU
buy in of 20 DU every min

15 min EMoM
10/8 Cal Row
1 RC
*if RC is not completed in min, finish RC and rest remainder of min
**score rds completed

Sunday, November 8, 2015

11/9/2015

11/9/2015

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

Pausing Front Squat
Find Max

5 min AMRP
Squat Clean to OH

7 min AMRP
30 DU
15 G2OH 75/55

AAB

1 and 1/4 Front Squat
10*1@80-85

3rds
3 reps of Squat Clean @85-90-95
and
Max MU - min of 7

12 min AMRP
3 snatches 135/95
6 Clean and Jerks
9 C2B
54 DU

Row 1000

Saturday, November 7, 2015

11/8/2015

11/8

CrossFit 540: 7,8,12,1
Crossfit 540 South: 12.30,1.30

the Junk Drawer

50 KB Swings 55/35
Run 400
50 Pushups
Run 400
50 BJ
Run 400
50 Deads
Run 400
50 WB
Run 400

Thursday, November 5, 2015

11/6/2015

11/6

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

Warm Up Wod
Wall Kicks - tight tummy - bent only at hip
Squat Holds
10 Bottom 1/4 Pulses
10 Bottom half pulses
10 Squats
5 Burpees
Kip on Bar

5rds
Max Pullups/C2B
2 min of max Thrusters A)115/75, B)95/55 C)65/35 AAB)135/95
Score reps on each rd, for each movement

**AAB
First 2 Rds - Thrusters
Next 2 rds - Snatches
Last Rd - Clean and Jerk

Wednesday, November 4, 2015

11/5/2015

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

Pausing Jerks
1-1-1-1-1@60%

Jerk
1-1-1-1-1-1-1-1@75,75,80,80,85,90,95,?

15 min AMRP
10 BJ
10/7 Ring Dips
10 KB Swings
25 DU

AAB
Banded Push Press
10*2@70 rest 1 min

2rds
Deads
Box Jumps
12-12 205/145
10-10 255/165
8-8 285/195
then 3 mins for max MU
*score time done and MU

5 min AMRP
10 OH Squats 135/95
50 DU

Tuesday, November 3, 2015

11/4/2015

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

Warm Up Wod
1 min of upright Squat Holds

10 1/4 bottom pulsing squats
10 1/2 bottom pulsing squats
10 Pulsing Squats

Length of hi knee runs

Back Squats
10 sets of 3 @ 70 - rest 1 min between

2rds
Run 400
15 Power cleans A)115/75, B)95/65, C)75/55
15 Jerks

6 min AMRP
10 WB
5 Burpee Pullups

AAB
Anderson Back Squat
5-3-1-1-1-1@70,80,85,90,95,?

Ev 30 sec for 3 mins
1 Snatch Hi Pull
tng
1 Squat Snatch

Find 3 rep Tng Snatch

15 C and J 155/105
15 BJ
5
5
Run 200M

Row 30
30 Front Squats 95/65
30 GHD's


Sunday, November 1, 2015

11/2/2015

11/2

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

Bench Press
3-3-3-3-3-3 @75,75,80,80,85,85

6 min AMRP
1 Dead
1 HPC
1 Front Rack Lunge - each leg
1 Jerk
*perform 3 Bar Over Burpees ev min

10 min AMRP
Run 800M
100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees
-if completed score reps done w time in comments

AAB
Thruster
1-1-1-1-1-1-1@80,80,85,90,95,?

Max Rep Strict HSPU

Row 1000
15 MU

30 HSPU
50 Squats
15 HSPU
50 Squats

8 min EMoM
20 C2B
20 Front Rack Lunges 95/65

Saturday, October 31, 2015

11/1/2015

11/1

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Front Squat
3-3-3-3-3@ 75,75,80,80,85,85

4rds
Run 400M
Rest 1 Min

3rds
30 WB
Rest 30 sec

AAB
Pausing Front Squat
8/2@75

50 KB Swings
30 Burpees
10 BJ 30/24

6 min AMRP
7 HPC
14 WB
21 DU

4 min AMRP
Run 400M
as many oh Squat possible 135/95




Friday, October 30, 2015

10/31/2015

10/31

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

Warm up Wod
Wall Kicks
10 Squat Jumps
10 Bar Hi Pulls
5 Burpees
10 Cleans @ 50% max

Power Clean
1-1-1-1-1-1@75,80,85,90,95,?

Team Wod
50 Power cleans A)135/95, B)115/75, C)95/55
50 T2B
50 Back Squats
30 PC
30 T2B
30 Back Squats

AAB
Ev 30 sec for 3 mins
1 Snatch Grip Hanging Hi Pull

Hanging Snatch
6*1 @80-90 rest 30 sec between attempts

then, 1-1-1 @ 90+

20 Rope climbs for time

Team Wod
50 Power cleans A)135/95, B)115/75, C)95/55
50 T2B
50 Back Squats
30 PC
30 T2B
30 Back Squats



Wednesday, October 28, 2015

10/29/2015

10/29/2015

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

Warm up Wod
100 M Run
40 ft of lunges
40 ft hi knees
15 Bar Clean and Jerks

Push Press
7*2@75

10 min AMRP
2 Bar over Burpees
4 Clean and JerksA)115/75, B)95/65, C)75/35
8 Box Jumps

8 min AMRP
8/5 Ring Dips
10 T2B
12 Lunges

AAB

Shoulder Press
6*2@80

Jerks
6*3 @75

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#


6 min AMRP
5 Clean and Jerks
10/7 Ring Dips

follow immediately by
1 min of max BMU
then by
1 min of max DU

15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Tuesday, October 27, 2015

10/28/2015

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

Warm up Wod
15 Wall Kicks each leg
10 Bar Deads
10 Bar Hi Pulls -from mid shin
10 Bar Snatches

EMoM 10
2 Deads @ 80
5 Bar Pushups (commando pushups)

Run 800
100 DU
Run 600
75 DU
Run 400
50 DU
Run 200
25 DU

AAB
Snatch Grip Deads
3-3-3-3-3-3
alt w
10 Strict Pullups
no more than 30 sec break between sets
and
30 ft HS Walks

Run 1200 M
Row 1200M
rest 2
Run 800M
Row 800M


Monday, October 26, 2015

10/27/2015

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

Team!  Our first Casue of the month will be supporting the Peace at Home Family Shelter.  This is a free service that helps support anyone who has been a victim of domestic violence.  Peace at Home's mission is to empower victims of domestic violence to survive and thrive by nurturing their self-determination and courage; and to promote healthy relationships and communities through education, outreach, and advocacy.  For more information please go to peaceathomeshelter.org.  If you have the means, and this cause reaches out to you please make a donation to the cause.  540 will match all donations made.

Warm Up Wod
100M Run
10 Squat Jumps

2rds
30 sec Squat hold w upright back
res 30
10 Bouncing Bottom half 1/4 Squats
10 Bouncing Half Squat
10 Bouncing Squats

Banded Wrist if needed

1 and 1/4 Front Squats
3-2-2-1-1-1@70,80,85,90,95,?

5 min AMRP
20 Squats
15 Pullups

rest 1

6 min AMRP
15 WB
10 Pullups

rest 1

7 min AMRP
5 Thrusters A)95/65 B)75/55, C)65/35
5 Pullups

AAB
1 and 1/4 Front Squats
3-2-2-1-1-1@70,80,85,90,95,?

12 min EMOM
Evens: 4-7 MU (must attempt to chain every set)
Odds: 1 Squat Clean pausing below knee, and pausing Jerk @80

10rds
5 Def HSPU 45/25
10 Cal Row - leave rower on to know what rd your on

2 mins
10 Thrusters 75/55
10 C2B
rest 1
2 mins of
7 thrusters
7 C2B
rest 1
2 mins of
4
4


Saturday, October 24, 2015

10/25/2015

10/25

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Mile Run for Time

30 reps of each of the following
Box Jumps
Jumping Pullups
KB Swings 35/25
Walking Lunges
K2E
Push Press 55/45
Back Ext
WB
Burpees
DU

AAB
OH Squats
2-2-2-2-2@80+

Emom 10
1 Squat Clean @ 85-90

2rds
1 min of
Squat Cleans 185/125
rest 1
1 min of RC
rest 1
1 min of Power Cleans
rest 1
1 min of RC

10 min AMRP
Run 400
then
10 HSPU
10 T2B
5 OH Burpees

Friday, October 23, 2015

10/24/2015

10/15

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


Push Press
3-3-2-1-1-1-1@70,75,80,85,90,95,?

Team Wod
100 KB Swings 55/35, 70/55
100 Jerks A)95/65, 75/55, C)65/35
150 DU
50 KB Swings
50 Jerks
75 DU


Thursday, October 22, 2015

10/23/2015

10/23/2015

CrossFit 540: 5.15,6.05,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Front Squat 6 sets of 4 @70%

Pullup bar Hang for...
60 sec
45 sec

21-18-15-12-9-6-3
Front Squats A)115/75, )95/65, C)65/35
Push ups

AAB
Back Squats
10*3 @75

5 rds
10 Strict pullups
5 Hanging Snath Hi Pulls

10 min AMRP
10 Jumping Back Squats 135/95
10 C2B Pullups


Tuesday, October 20, 2015

10/21/2015

10/21

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

Warm up Wod - to be done during the 1st 15 mins of class
2rds
10 Jumping Squats
10 Deads
10 Hi Pulls
10 Presses
Run 100M

5 rds
10 Pullups
5 Deads A)275/185, B)245/165, C)185/125
*10 min cap

4, 5 min Rds
Run 400M
10 Thrusters A)115/75, B)95/65, C)75/45

AAB
Snatch
6 sets of
1 Hi Pull
1 Hi Thigh Pause - squat Snatch

Snatch 1-1-1-1-1-1 @85+

Front Squat - Jerk
Ev 60-90 sec for 6 rds @ 85+

12 min AMRP
21 cal row
15 T2B
9  Hanging Squat Snatches 95/65




Monday, October 19, 2015

10/20/2015

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

Shoulder Press
8*2@80%

5rds
40 Situps
20 Hanging to OH 75/55
10 Bar Facing Burpees
rest 2 mins

AAB
Shoulder Press
5-5-5-5

Bench Press
8*3@75-80 rest 1 min

4rds
5 Thrusters 165/115
50 DU

8 min AMRP
10 Deadlifts 115/75
10 Jerks
10 Box Jumps


Sunday, October 18, 2015

10/19/2015

10/19

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

All of us at 540 wanted to give everyone who helped out with WW3 this weekend such a thank you for the hard work and effort.  We felt as though this year was the smoothest of the three.  Whats more, is that the programming and day was by far the most complicated as well.  Comps like this are only as good as the people helping out and we have the best.  Thank you thank you thank you, for all of your incredible efforts.  Makes all of us very proud to know that such an amazing group of people choose to come to 540.

Back Squat
5-3-1-1-1-1@70,80,85,90,95,?

10 sets of
1 Hi Pull -pause above knee , with bar
1 Squat Clean - pause above knee
1 Squat clean - slow to fast pull

3rds
10 Squat Cleans a)135/95, B)115/75, C)95/55
20 Box Jumps
30 KB Swings 55/35
Run 400

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

Complex
1 Power Clean
1 Squat Clean
6@80
3 @ 90+

2rds
20 C2B Butterfly/ Butterfly
20 Deficit HSPU 45/25

12 min AMRP
200M Row
10 WB
10 OH Burpees



Thursday, October 15, 2015

10/16,17,18

10/16,17,18

Team!  We have Wod War 3 This Saturday!  It begins at 8 am and will end roughly around 4.  Because we have to rearrange the entire gym we will also be closed on Friday for the setup, and Sunday for the tear down.

We will begin Normal sessions again on Monday, hence the KILLER workout we did today.

For those of you wanting to help tomorrow.... We will be up there around 10am and go until everything is completed.  Thanks ahead of time to everyone who is planning on lending a hand.

Judges and Volunteers -

Meeting at 6pm Friday night to go over the words and keep this ship smooth sailing.  If you can, please please try and be there.

Saturday please be at the gym no later than 7.30.  The event will begin at 8am.  We will feed and drink you guys throughout the day.

Sunday we will begin the tear down at 12.

Thanks everyone for the help and the patience in making this event as awesome as it is!

Wednesday, October 14, 2015

10/15/2015

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

150 M Frog Jumps
Run 400
10 Deads A)255/165, B)205/145, C)165/115
125 Situps
Run 400
10 Deads
100 M Lunges
Run 400
10 Deads
75  BarThrusters
Run 400
10 Deads
50 Pullups
Run 400
10 Deads
25 Bar Facing Burpees
*45 min cap




Monday, October 12, 2015

10/13/2015

10/13

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



3rds
Bench
10 reps @70+ - raise weight each set
10 Strict Pullups/ AAB hold pull up for 2 sec at top

Run 1200
rest 2
Run 400
rest 2
Run 1000
rest 2
run 400
30 min cuttoff

Sunday, October 11, 2015

10/12/2015

10/12

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

Schedule for this week at 540.

Due to Wod War 3 happening this weekend we will have an altered schedule at the end of this week.  M, T, W, Th, we will stick to our normal schedule while trying to focus on "reloading" for both AAB and Gen Wods.  Limiting intensity and weights will be the main focus in allowing our bodies a break and chance to recover.

When coming back to the gym after our rest day on Wens, we will have a long 'cut off' style wod to fill you up before the weekend.  Try and make sure you come on Thursday, because we will be closed on Friday, Sat and Sun for Wod Wars.

We will start a new cycle on the Monday after.

If you are free on Friday we would love the help.  We will be rearranging the entire north gym to accommodate the event.  If you did not sign up to help on Sat, but would still like to, let your trainer know!  We will get your info and get you squared away!


Back Squats
10 sets of
1 - 3 sec descent Squats @60
1 - Pausing Squat
1 Squat
Rest 1 min between

21-15-9
Pullups / C2B
Front Lunges 95/65
Shoulder to OH

Accessory Closeout
4rds
30 sec of L Hangs
and HS Practice / Free Standing HS Practice and Wall-less HSPU


Saturday, October 10, 2015

10/11/2015

10/11

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30, 1.30

30 KB Swings 55/35 AAB 70/55
30 Bar Thrusters
60 DU

rest 1
Run 400
Rest 1

20 KB Swings
20 Bar Thrusters
40 DU

rest 1
Run 400
rest 1

10 KB Swings
10 Bar Thrusters
20 DU

rest 1
Run 400M






Thursday, October 8, 2015

10/9/2015

10/9

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
30 WB
10 Clean and Jerks
A)135/85, B)115/75, C)95/55
10 min Cap

rest

Run 400M
40 WB
15 Clean and Jerks
10 min cap

rest

60 WB
20 Clean and Jerks
*partition as needed
10 min Cap

AAB

Split Squats
Find Max

Snatch Balance
15 total reps at a min of 70% Snatch max

OH Squat
5 rep max

3rds
5 Hanging Hi Pulls -  Clean Grip
5 H Hi Pulls - Mid Grip
5 Hanging Hi Pulls -  Snatch Grip
and
30 ft HS Walk to wall for 10-15 Strict HSPU

8 min AMRP
2-4-6-8-10....
Thrusters 95/65
Power Cleans

Wednesday, October 7, 2015

10/8/2015

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

Push Press
Find Max

5rds
10 Strict Pullups
5 Bench Press @ 80-85

10 min AMRP
10 OH Lunges 45/25
10 BJ
10 KB Hi Pulls 55/35

AAB
Push Press
Find 2 Rep Max

5 sets of
3* 3 Ring Up Rises or 2 Ring Up Rises, 1 MU
and
Sled Push 100M 3-45's / 245's

6 min AMRP
10 C2B
30 DU

6 min AMRP
10 HSPU
10 GHD's

Tuesday, October 6, 2015

10/7/2015

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

Front Squat
8*3@75 rest 1 min

2rds
Run 800M
rest 3 min

Ev 30 sec for 10 rds
3 Front Squats A)135/85, B)115/75, C)95/55
3 Bar FACING Burpees
*Score time on every rd

AAB

Front Squat
8*3@75 rest 1 min

Ev 30 sec for 2 min
Snatch @ 80
Ev 30 sec for 2 min
Snatch @ 85

Snatch
1-1-1-1-1

2rds
10 Snatches 165/115
5 RC

7 min AMRp
15 T2B
10 Front Squats 95/65
5 Bar Facing Burpees

Sunday, October 4, 2015

10/5/2015

10/5/2015

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

Shoulder Press
8*3 @80% max, rest 1 min

4rds not for time
10 strict Pullups
15 sec of L Hold
10 strict Ring Dips

5rds
10 Bar Thrusters - please don't drop the bar
10 Box Jumps

200 M Lunges for time

AAB
Jerk 8*2 rest 1 Min

6 sets of
1 Dropping Front Squat
1 Squat Clean

6 min AMRP
5-10-15-20-25.....
Bar Thrusters
C2B

5rds
Row 500 rest 1 min

Saturday, October 3, 2015

10/4/2015

10/4

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30


3 rds of the following

Run 800M
3rds
3 Deads A255/165, B)225/145, C)185/125 AAB)295/205
6 Bar Facing Burpees / AAB 3 MU
30 DU


Friday, October 2, 2015

10/3/2015

10/3

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

Front Squat
Find 3 Rep max
then perform 85% of that at 2 sets

7 min AMRP
Alt Power Cleans for 15 total reps A)135/85, b)115/75, C)95/55
then 10 Pushups anyway chosen

rest

7 min AMRP
Alt 5 Air Squats for 50 total reps
then 10 Pullups anyway chosen

rest

Relay w partner
10 200M runs total

AAB
Box Squat
5-3-1-1-1-1@70,80,85,90,95,?

Alt 5 sets of
Snatch Hi Pulls * 3
10 Strict Pullups
10 Strict Ring dips

40 G2OH 75/55
30 OH Squat
20 G2OH
10 OH Squats
Row 500




Wednesday, September 30, 2015

10/1/2015

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

20 Front Rack Lunges
Run 1200M
100 DU
50 Pullups
50 KB Swings
*Partition as needed
Run 1200M
20 Front Rack Lunges

Accessory Closeout
Inverted Ring Situps
3*20

AAB
Ev 30 sec for 3 mins
1 Hanging Hi Pull
1 Hanging Snatch @70-75

1-1-1-1 of same complex @ 85-90

5 min AMRP
20 OH Squats 135/95
20 Bar Facing Burpees
as many MU possible

30 T2B
15 Hanging Snatches 135/95
20 T2B
10 H Snatches
10 T2B
5 H Snatches

Tuesday, September 29, 2015

9/30/2015

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

5rds
Run 200M
10 thrusters A)95/65, B)75/55, C)65/35

20 Deads A)225/155, B)185/135, C)155/105
20 Burpees
Run 400

AAB
Floor Press
5-3-1-1-1-1@70-80-85-90-95-?

Thruster
Ev 30 sec for 2 min @ 80
Ev 30 sec for 2 min @85-90
EMoM for 4 min @95+

7 min AMRP
10 Deads 185/125
15 HSPU
10 Deads 235/155
15 HSPU
10 Deads 285/185
15 HSPU
10 Deads 335/215
15 HSPU
10 Deads 385/245
15 HSPU
-then repeat last section captain kick butt

2rds
Row 500
10 F Squats 185/125





Monday, September 28, 2015

9/29/20105

9/29

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

Back Squat
5-3-1-1-1-1@70,80,85,90,95,?

Run 800 for time

15 reps of Slow to fast Hi Pulls @ Wod Weight
*Slow off the ground, Staying over bar until exploding up at last moment - Hi elbows always

5rds
10 Power CleansA)95/65, B)75/55, C)65/35
10 Ring Dips

AAB
Banded Back Squats
10*2 @80% banded (make sure to use same bands) or 60% max
rest 1 min

C2B Ladder
starting at 5 reps per min, add 2 reps ev min successful
min of 6 rds/mins

3 HPC @80 P clean max
1 min HS Walks
3 HPC @83
1 min HS Walks
3 HPC @85
1 min HS Walks
3 HPC @87-90
1 min HS Walks
* Score heavies three rep and total distance, rest as needed- kinda

20-15-10-5
Calories rowed
OH Burpees

Thursday, September 24, 2015

9/25/2015

9/25

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

Front Squats
8 sets of 3 @80% rest 1 min between

4rds
30 Pushups
20 Front Squats A)115/75, B)95/55, C)75/35
20 Push Press
30 Med Ball Situps

AAB
Pausing Front Squat
3-3-1-1-1-1@70,75,85,90,95,?

Squat Clean
1-1-1-1-1-1@80,85,85,90,90,95 rest 1 min between

5rds
5-10 strict HSPU
2 Snatch grip deads at Snatch max
5-10 C2B Butterfly / Butterfly

3rds
Row 500
7 Clean and Jerk 185/125

Tuesday, September 22, 2015

9/23/2015

9/23

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

Shoulder Press
Find a max

3 Front Squats A)165/115, B)145/95, C)115/65
run 400M
3 Front Squats
then, 

5rds
5 Pullups
10 WB
then,

3 Front Squats 
run 400M
3 Front Squats
then

5rds
5 Pullups
10 Pushups
then

3 Front Squats 
run 400M
3 Front Squats

AAB
Split Squats
EMoM 8
1 rep each leg @85-90 2 rep max

20 Strict Pullups

Ev 30 sec for 3 min
1 Hi Pull
1 Muscle Snatch
1 Power Clean

2 Rep Power clean TnG
2-2-2-2-2

20 Strict Pullups

12 min AMRP
5 Cleans 165/115
10 T2B
15 WB

Monday, September 21, 2015

9/22/2015

9/22/2015

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

Posterier Warmup

5 min AMRP
8 Deads
4 HPC
2 Bar Facing Burpees
A)155/105
B)135/85
C)115/65

2rds
1 min OH Hold
2 min Front Rack Hold
Run 200

100 M Frog Jumps for time

AAB
Pausing Jerk
Find a max

3rds
3 min Emom
Front Squat +Jerk - min of 80%
and
2 rds
5 or 3 MU - must be attempted unbroken

100 Calorie Row

5 min AMRP
30 DU
15 Power Snatches 75/55

Sunday, September 20, 2015

9/21/2015

9/21

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

Team!  Please sign up for WW3 to help out on Oct 17th.  Even if just for a few hours.  We really need a lot of help and need to have shirt sizes in by Wens!  Sign up on the online list in your email or at the gym!  Thanks a bunch!

1 and 1/4 Back Squats
10 sets of 1 @83-85% rest 1 min between sets

7 min AMRP
20 Squats
10 KB Swings

Ev 30 sec for 3 mins
10 sec L Hangs
20 sec break
then
50 OH Lunges 45/25
Run 400M

AAB
1 and 1/4 Back Squats

2 rep max OH Squats

3rds
Ev 30 sec for 2 mins
1 Snatch Pausing at Hi Thigh AHAP
then
10-15 Strict HSPU

3rds
Row 500
25 Thrusters
15 C2B


Friday, September 18, 2015

9/19/2015

9/19

CrossFit 540:7,8,90,10
CrossFit 540 South: 8,10,11

5rds
Ev 2 mins
30 seconds of Hanging clean and Jerk
@50%-60 Jerk Max
*note max in comments

Team Wod
20 min AMRP
10 Pullups
10 WB Push Press
10 Deads A)135/95, B)115/75, C)95/55
5 Burpees
5 Thrusters

AAB
10 min Emom
1 Power Snatch
1 Squat Snatch

Team Wod
30 OH Squats 135/95
30 BMU
10 RC

Individual
30 Cal Row
30 Snatches 95/65
100 DU

Thursday, September 17, 2015

9/18/2015

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

Run 800M
30 1 arm KB Hi Pulls, Left Arm 55/35
20 Goblet Squats
Run 800M
30 1 Arm KB Hi Pulls, Right Arm
20 Goblet Squats
Run 800M
30 KB Swings
20 goblet Squats

AAB
Front Squats
5-3-1-1-1-1@65,75,85,90,95,?

Ev 30 sec for 3 min
Clean pausing ABOVE knee

Hanging Clean
2-2-2 AHAP
alt w
Max MU - min of 5
(work on chaining together and longer swings)

Run 400
15 Clean and Jerk 185/125
Run 400

3rds
12 T2B
6 Bar Facing Burpees
3 Squat Cleans 185/125


Wednesday, September 16, 2015

9/17/2015

9/17

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

Emom 10
1 Front Rack Lunge each leg A)165/115, B)135/85, C)115/65 RX+)AHAP-put weight in comments
1 Front Squat
1 Push Press

10rds
2 Cleans A)185/125, B)155/105, C)125/75
4 Strict Pullups
6 WB
20 DU

AAB
Bench Press
6*3 @ 80
4*1@90
rest 1 min between

5rds not for time
10 Strict Pullups
20-40 ft HS Walks

3rds
Row 30 Calories
30 WB
60 DU

Monday, September 14, 2015

9/15/2015

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

Power Clean
1-1-1-1-1-1 AHAP

AAB
Ev 30 sec for 4 mins
Snatch Grip Hi Pull @ max
Ev 30 sec for 4 mins
clean Grip Hi Pull @ max

3rds
Ev 3 mins
10 thrusters A)115/75, B)95/65, C)75/55 AAB)135/95
15 Box Overs AAB 30/24
-score each round

*when final 3 mins is up, move on to...

3rds
Ev 5 Mins
Run 400M
5 Squat Cleans AAB Squat Snatches
10 Pullups AAB) C2B
-score each round

*when final 5 mins is up, move on to...

6 min AMRP
Run 800
40 Pushups / 30 HSPU
as many DU possible w time remaining
-score total reps

Sunday, September 13, 2015

9/14/2015

9/14

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

Back Squats
10-8-6@70,73,76

8rds
2 Front Rack Lunges A)135/95, B)115/75, C)95/55
10 Situps
2 Front Rack Lunges
Run 200M

Accessory Closeout
2 mins of L Hangs

AAB
Anderson Front Squats
8*3@70-75 rest 1 min

400M Run
9-6-3
MU
Deadlifts 315/225

8 min AMRP
8 T2B
6 Burpee BJ
* when unable to do all 8 T2B unbroken, on next round move to  6 reps T2B but leave Burpee BJ at 6 reps, when 6 T2B cannot be done unbroken, move T2B to 4, then to 2 and remain doing sets of 2 until time expires. The Burpee BJ reps will not change




Saturday, September 12, 2015

9/13/2015

9/13

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Run 1000M
10 Burpees
20 HPC A)135/95, B)115/75, C)95/55
30 Burpees
20 HPC and Jerk
10 Burpees
Run 1000M

AAB

Jerk
3-3-1-1-1-1@60,70,80,85,90,95,?

Ev 30 sec for 4 mins
Snatch pausing above the knee @80-90
Ev 30 sec for 3 mins
Snatch at same weight

30-20-10
KB Swings
GHD's

10 min Cap
Row 1000
30 Pistols
15 HPC @25/145

Thursday, September 10, 2015

9/11/2015

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

Sign ups are posted for WW3!!!  We need your help and you need a sweet shirt and a good time!  Throw down your info!

Please get your dues in if you have not as of yet

Bench Press
3rds
Max Reps @ BW/80%, B)80/60, C)60/40
alt w
Max Situps in 90 sec
*rest as needed between sets

Run 1 Mile for time

In remembrance
10 min AMRP
2 Deads a)225/155, B)185/135, C)155/105
001 Bar Over burpee
9 Pullups
11 Nasties

AAB
Emom 8 Split Squats
1 rep each leg @85-90 your 2 rep max

Run 1 Mile

4rds
12 thrusters 95/65
rest 30 sec

20 C2B
15 Deads 275/185
20 C2B


Wednesday, September 9, 2015

9/10/2015

9/10

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
EMoM 10
3 @ 75

30 KB Swings
3rds
15 Thrusters A)95/65, B)75/55, C)65/35
Run 400M
then
20 KB Swings
*ev time kb is dropped add 3 reps to amount left

Accessory Closeout
200M KB Farmers Carry, just fingers no thumb
AAB
Banded Push Press
10*2@80-85 ev min on the min

Emom 12
Squat Clean Thruster @ 85,90,95

8 min AMRP
8,10,12,14.....
HSPU
T2B
1 Clean and jerk after each set @ 80

3rds
Run 400M
10 Snatches 135/95
2 RC

Tuesday, September 8, 2015

9/9/2015

9/9

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

Warm up (after you lunge and hi knee and skip around the gym)
15 Clean Hi Pulls pausing above knee @60% wod weight
15 Clean Hi Pulls

3 min AMRP
10 WB
10 BJ

rest 2

3 min AMRP
3 Power cleans A)165/115, B)145/95, C)95/55
10 Squats

rest 2 mins

3 min AMRP
4 Burpee Pullups
10 Lunges

AAB
Anderson Back Squats
5-3-1-1-1-?@65,80,85,90,95,?

5 min AMRP
5 MU
50 DU

3rds
Snatch Grip Hanging Hi Pulls * 6
10 Strict Pullups

10 min AMRP
10 Thrusters 95/65
10 Box Jumps
10 Cal Row



Sunday, September 6, 2015

9/7/2015

9/7

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

Team Wod!!!

3rds
Run 800M
Bar Over Burpees 20 reps
Squat Clean 10 reps A)155/105, B)135/85, C)95/55
Deadlifts 30 reps
Med Ball Situps 40 reps
*partitions reps as needed per round

AAB
Ev 30 sec 3 mins
1 Muscle Snatch
1 Hi Hang Snatch

Snatch
1-1-1-1-1-1-1@85+

5rds
3 Squat Cleans 155/105
5 Bar Facing Burpees
then
Run 800
2rds
25 T2B
10 Front Rack Lunges

Saturday, September 5, 2015

9/6/2015

9/6

Crossfit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30


Back Squats 8*2 @ 80 rest 1 min between sets

20 min AMRP
4 Thrusters A)135/95, B)115/75, C)95/55
20 KB Swings 55/35
4 Front Rack Lunges A)135/95, B)115/75, C)95/55
Run 100M

AAB
Back Squats 8*2 @ 80 rest 1 min between sets

20 min on the min
Evens 3-5-7 MU
Odds 2 Clean and Jerks @80-90

AMRP
3-6-9-12....
Thrusters 100/65
C2B Pullups

Friday, September 4, 2015

9/5/2015

9/5

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

Please note South Game Day hours

Bench Press
5-5-5-3-3-3@75,80,80,85,85,90

Team Wod
Each athlete by themselves
30 Clean and Jerks A)135/95, B)115/75, C)95/55
then as a team
150 WB
rest 3 mins
Run 800M
* Score ind time for Grace/C&J
**first person done may begin on WB
***score time on clock for 150 WB w partner name in comments
****score ind run time

AAB
Banded Push Press
Find Max

3rds
Shoulder Press
2-2
Strict Pullups
8-8

30 Snatches 135/95
75 WB
Run 800M

Wednesday, September 2, 2015

9/3/2015

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

50 Nasties
Run 800M
25 Pullups
25 Ring Dips
Run 800M
20 Pullups
20 Ring Dips
Run 800M
15 Pullups
15 ring Dips
50 Nasties

AAB
Power Snatch
1-1-1-1-1-1@80,80,85,90,95,?

OH Squats
3-3-3 AHAP

Max Ring Dips

Split Squats
4 sets of 2 each leg @90-95 2 rep max

10-10
C2B
OH Squats @ 115/75
8-8
C2B
OH Squats @135/95
6-6
C2B
OH @ 155/105
4-4
C2B
OH @ 175/125

Tuesday, September 1, 2015

9/2/2015

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

Please have your dues paid no later than the 5th!  Also, please remember the 2 dollar modify fee.

Push Press
2-2-2-2-2-2@80%

10 Min AMRP
4 Deads A)225/155, B)185/125, C)155/105
8 T2B
12 WB

rest 2 mins

30 Bar Over Burpees for time

AAB
10 min EMoM
3 Pausing Jerks @ 75-80

3rds
In 4 ft increments,
Max HS Walks in 2 min
alt w
400M Runs
**rest 2 min between stations

10 Min AMRP
4 Deads A)225/155, B)185/125, C)155/105
8 T2B
12 WB

Monday, August 31, 2015

9/1/2015

9/1

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

Front Squat
5-5-5-5-5@75%

Squat Clean
10 min Emom 85-90

OR....

50 Med Ball Squats
Run 800M

3rds
10 Clean and Jerks A)135/95, B)115/75, C)95/55
Run 400M

Accessory Closeout
2rds
20 Reverse Ring Situps
10 Kneeling KB Presses

AAB
1 and 1/4 Front Squat
Find Max

Squat Clean
10 min Emom 85-90

5 min AMRP
3 MU
30 DU

3rds
10 Clean and Jerks 155/105
Run 400M


Saturday, August 29, 2015

8/30/2015

8/30

CrossFit 540: 7,8,12,1
Crossfit 540 south: 12.30,1.30

Press Warm up

Thrusters
3-3-2-2-1-1-1@80,80,90,90,95,95,?

Run 800M
50 WB
Run 800M
50 KB Swings
Run 800M
40 sec of OH Holds
50 sec of Front Rack holds
60 sec of Dead lift holds A)155/105, B)135/85, C)95/55

AAB
Snatch Balance
Ev 30 sec of 4 min, 80% plus snatch max

1 Snatch
1 Hanging Snatch
1 Oh Squat
1-1-1-1-1-1-1 AHAP, rest 1 min between

Run 2 miles

8 min AMRP
10 T2B
30 DU

Friday, August 28, 2015

8/29/2015

8/29

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

Bench Press
5-5-3-3-1-1@75,75,85,85,90,95

Team Wod
20 min AMRP
5 Clean and Jerks a)135/95, B)115/75, C)95/55
10 Pullups
15 Lunges
*When done w the first round, perform 10 DU, Rd 2, 20 DU.....

AAB
Push Press
1-1-1-1@85,90,95,?

Clean and Jerk
Ev 30 sec for 4 mins @85

Run 800
30-20-10
WB
C2B

3rds
5 Thrusters 185/125
2 RC

Thursday, August 27, 2015

8/28/2015

8/28

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

Team!!! We are working on lots of new things for the Fall season at the gyms!  First of which will start this Sunday w the addition of a 7 am session at the North Gym!  Sunday we will have a 7 and an 8 am.  See you there.  More news to come!

5 rds
5 Front Squats @75-80
10 burpees
*score each round for time
**rest as needed between rounds

6rds
7 secs on 23 off of L Hangs
then
30 Box Overs *carefull:)

AAB
1 and 1/4 Back Squat
(All the way down, then get out of the hole, back down and up)
10*1 rest 60 sec

3 rep Hanging Clean
Max effort Strict HSPU
3 rep Hanging Clean
Max effort Strict HSPU
3 Rep Hanging Clean
Max effort Strict HSPU

3 min Row for max Distance

5rds
10 Box Jumps 36/30
Run 200M

Tuesday, August 25, 2015

8/26/2015

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

8 min EMoM
1 Halting Dead
1 Ground to Hi Pull
1 Power Clean

15 min AMRP
30 Clean and Jerks 95/65
30 Burpees                     60 reps
20 Clean and Jerks 135/85
20 Burpees                     100 reps
15 Clean and Jerks 155//105
15 Burpees                     130 reps
10 Clean and Jerks 175/115
10 Burpees                     150 reps
5 Clean and Jerks 195/125
5 Burpees                       160 reps
*continue repeating the 5 and 5 till time runs out

5 min AMRP
Weighted Lunges a)135/95, B)115/75, C)95/55

AAB
Find 2 rep Split Squat Max, each leg

3 Rep Deads @75
3 Rep OH Squat AHAP
3 Rep Deads @ 80
3 Rep OH Squat AHAP
3 Rep Deads @ 85
3 Rep OH Squat AHAP
3 Rep Deads @ 90

8 min AMRP
5 Deads 135/95
5 Power Snatch
5 OH Squat
30 DU

Monday, August 24, 2015

8/25/2015

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

Mandatory Squat Warmup
--Mobilize!!!

3 min AMRP
50 Box Jumps
Thrusters A)95/65, B)75/55, C)65/35
rest 2 min
3 min AMRP
30 BJ
Thrusters

rest 2 min

3 min AMRP
50 Toes to something
Thrusters
rest 2 min
3 min AMRO
30 T2B
Thrusters

rest 2 min

3 min AMRP
125 DU
Thrusters
rest 2 min
75 DU
Thrusters

Accessory Closeout
5rds 50M Down and Back
Dual KB Farmers Carry 70/55
*only using fingers - no thumbs/palms

AAB
8rds
20 sec on, 1.40 off
Push Jerk @85%
score reps

Alt following
5rds
3 Below Knee Hanging Snatch Hi Pulls
3 Hanging Snatch Hi Pulls 90% max plus
and
8 3 sec hold Ring Dips

5rds
10 Thrusters 95/65
10 T2B
then
1000M Row
rest 2 min
Max MU in three min







Sunday, August 23, 2015

8/24/2015

8/24

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

Mandatory Squat Warmup

Front Squats
8 sets of 3 @ 75%

Helen
3rds
Run 400M
21 KB Swings 55/35
12 Pullups

Accessory Closeout
2rds
200M Sled Push 2-45's / 1-45

AAB
Anderson Front Squats
5-3-1-1-1 @70,80,90,95,?

Squat Clean
6 sets of 1 @85-90

Helen




Friday, August 21, 2015

8/22/2015

8/22

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

Fight Gone Bad.... Tag team
5rds
1 min of
Box Jumps
Push Press 75/55
Rowing
WB
SDHP 75/55
Run 200M

Accessory Closeout
30 Strict Pullups
Ev 30 seconds for 5 mins
Pause at the knee Clean

AAB
6 min ev 30 seconds
1st 30 sec : Snatch Balance 90-max
2nd 30 sec : Muscle Snatch AHAP

3 min Ev 30 sec
1 Snatch @75

3 min Ev 30 sec
1 Snatch @85

1-1@90
1-1@95

Amanda
9-7-5
MU
Squat Snatch 135/95
12 min Cap

Sled Push 200M 2-45's / 1-45
8 RC
Run 800M


Thursday, August 20, 2015

8/21/2015

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

Squat Warmup

5rds
Every 5 min perform
Run 400M
5 Front Squats A)185/125, B)155/105, C)115/75
10 Burpees
*Score each rd

Accessory Closeout
3rds
20 Reverse Ring Crunches
8 Leg Curls
8 Hip Bridges AHAP

AAB
Jerk
3*1 @80
3*1 @85
8 min EMoM @90

3rds alt
Max effort HSPU
Hanging Squat Clean x5 unbroken AHAP
Max distance rowed in 15 pulls (1 free pull to start)
*rest 90 sec between stations

21-15-9
Thrusters 95/65
KB Swings 70/55
then
20 Bar Facing Burpees


Wednesday, August 19, 2015

8/20/2015

8/20

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

2rds
Run 800M for time
rest as needed
*score each separately

OR....

Split Jerk
Ev 30 sec for 6 mins
1 rep @75-80%

10rds of Cindy
then
20 Deads A)275/185, B)245/155, C)185/125

AAB
Back Squat
5-3-1-1-1-1@70,80,85,90,95,?

2rds
3 min of Ev 30 sec
Clean and Jerk @85
alt w
20 C2B Pullups

14-12-10-8-6-4-2
WB
T2B
after each set, 3 Deadlifts@ 315/205

Monday, August 17, 2015

8/18/2015

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

Shoulder Press
Find 2 Rep Max

Bench Press
3-3-3-2-2-1@70,75,80,90,90,95

The Beep Test

Accessory Closeout
50 Strict Pullups
or
30 MU for time

Sunday, August 16, 2015

8/17/2015

8/17/2015

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 mix
*last done on 5/5/15
100 DU
80 Squats
60 Pullups
40 Box Jumps
20 Burpees

15 min AMRP
4 Deads
Run 200M
6 Deads
Run 200M
8 Deads.....
A)275/185, B)245/155, C)185/125

AAB
10 Muscle Snatches @60
10 Snatch Balance

8 min EMoM @80
1 Snatch Hi Pull
1 Power Snatch
1 Squat Snatch

1-1-1-1-1-1@85,90,90,95,95,?

the mix

30 Duel KB Clean and Thruster
*KB do not have to touch floor


Saturday, August 15, 2015

8/16/2015

8/16

CrossFit 540: 8,12,1
CrossFit 540 South: 12.30,1.30

Front Squats
Find Max

Squat Cleans
Emom 10
1 rep @ 65-75 Front Squat max

Run 1000M
50 Situps
40 WB
30 Cleans A)115/75, B)95/65, C)75/45
20 Burpees

AAB
Back Squats
8 sets of 3@75% rest 1 min

3*1 of 1 clean pausing at knee, then 1 Clean 70-80
6-10 Strict HSPU wo coming off the wall 10 Kipping HSPU

4rds
Row 500M
10 OH Squats 155/105

Thursday, August 13, 2015

8/14/2015

8/14/2015

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
Run 400M
25 Lunges
20 Box Jumps
15 Pullups
10 Hanging Power Cleans A)155/105, B)135/85, C)95/55
5 Bar Facing Burpees

Accessory Closeout
3* 1 min of L Hangs
3rds 6 Split Squats AHAP

AAB
Push Press
8*2@85-90 rest 1 min * no rack

Dead Lift
Find 3 rep max

5 min AMRP
30 sec of Clean and Jerks 185/125
30 sec of rest

30 C2B Pullups
Run 1 mile
30 C2B Pullups

Wednesday, August 12, 2015

8/13/2015

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

Hanging Power Clean
Find Max
then
3-3-3-3@80% max found - aim for firing out of the rebound of the drop

21-15-9
Thrusters A)95/65, B)75/55, C)65/35
KB Swings A)70/55, B)55/35, C)45/20

7 min AMRP
10 Situps
7 Pushups

AAB
4 min AMRP
First 30 sec - 1 Muscle Snatch + 1 Power Snatch
Second 30 sec  - 1 M Snatch + 1 Squat Snatch

8 min AMRP
1 Snatch @90-95

3rds
3*1 Squat Clean w attempted Jerk
Overhead Squat 5 reps AHAP

5rds
155 Front Squats
14 KB Swings 70/55



Tuesday, August 11, 2015

8/12/2015

8/12

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

Just in case you did not get the email:

Sunday, August 9, 2015

8/10/2015

8/10

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

Mandatory Warmup

Front Squats
5-5-5-5-5 @70-75 rest 90 sec

25-20-15-10-5
Weighted Lunges A)95/65, B)75/55, C)65/35
KB Swings 70/55

Accessory Closeout
3rds
10 Strict Pullups
20 Reverse Ring Situps
15 Bent Over Rows

AAB
8 sets of 3 @80

8 min Emom
First 30 Sec 1 Hanging Snatch 80-90
Second 30 sec 1 below Knee hanging Snatch

2rds
10-15 Strict HSPU
5-10 C2B Butterfly or Butterfly
4 Snatch Grip Deads @ 110% Snatch max
5-10 C2B Butterfly or Butterlfy
4 Snatch Grip Deads

10 T2B
30 WB
10 T2B
25 Cal Row
10 T2B
20 Box Jumps
10 T2B
15 Oh Squats 135/95
10 T2B
100 DU

Saturday, August 8, 2015

8/9/2015

8/9

CrossFit 540: 8,12,1
CrossFit 540 South: 12.30,1.30

Please make sure to pay your dues!

The 10 Killer
10 rds
10 DU
10 Push Press 95/65
10 Squatting Bar Overs
10 Flytraps
10 Burpees
Run 400M
45 min Cuttoff

*last done on 4/6