2/1/2015

2/1

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

Front Squats
3-3-3-3-3
@70-90%

21-15-9
Front Squats
Pullups
A)115/75
B)95/65
C)75/55

Accessory/ Closeout

GHR's
3*10

3*1 min of L Hangs

3*6 HPC  AHAP-unborken


AAB

Shoulder Press
8 min
1-1-1-1 @90%+

Bench
10 min
1-1-1-1@90+

Alt between
3 sets of the follwing
Front the hang - pause at hi thi, clean 3 reps @80%

10-20 HSPU

5 sec pausing Ring Dips
10 reps

21-15-9
OH Squats
C2B
Bar Facing Burpees
115/75
*12 min cap

1/31/2015

1/31

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

Find Deadlift Max

Team Wods

3 min AMRP
Clean and Jerk

rest 1

3 min AMRP
Bear Crawl Lengths

rest 1

3 min AMRP

KB Swings

rest 1

3 min AMRP
Crab Walk Lengths

rest 1 min

3 min AMRP
Bar Facing Burpees

AAB

Banded Back Squat (purple)
12 sets of 1 @ 70%
rest 30 sec - make all efforts to stick to the time component

Deadlift of of 25lb plates (bar is higher off the ground than normal)
Find max

3 sets of following
10 reps of GHR's

5 sets of complex
3 HPC's 1 jerk @ 70-80

8 min AMRP
Row 10 Calories
8 Ring Dips
6 Power Cleans 185/125

1/31/2015

1/31

Rest Day!

1/29/2015

1/29

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

Find Max

then

3 sets of max reps @ 75%

FGB Style
3rds
1 min of each of the following

Weighted Lunges 75/55
WB
Pullups
Jerks 75/55
BJ
rest

AAB
Max Thruster
min of 3 reps @ 90+

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

Accessory
3rds
Snatch Grip Halting Deads -  to knees
6 @ max Snatch

Max Rep Strict HSPU

Snatch Grip Dimmel Deads
10 @ max Snatch

Max Rep Strict HSPU

1/28/2015

1/28

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

3rds
10 thrusters
10 Ring Pushups
Run 800M
3 rds
10 Thrusters
10 Ring Pushups
Run 800M
3rds
10 Thrusters
10 Ring Pushups
Run 800M

Close out / accessory
alt between
3*20 Inverse Ring situps
3*12 Bent Over Underhand Rows AHAP
3*8 Leg Curls/ GHR's

AAB
8sets of 3
Banded Push Press (purple/pink)
rest 40 sec

Bench Press
1-1-1-1 @ 95+

Alt Between
Kneeling KB Shoulder Press
3*10 AHAP
Snatch - pausing at mid thi
3*6 @70-80%

100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees
*12 min Cuttoff

1/27/2015

1/27

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

Hey Team!  The whiteboard is going the way of the dinosaur... we hope.  But for that to happen we need everyones correct email address!  Please use the following link to go online and post.  We hope to get this new process rolling asap!  Thanks for everything!

https://docs.google.com/spreadsheets/d/1aJAwo0x1TaUWQ3yFeeZnoLVSjA6rd3ZSSwfNSiI2PJs/edit?usp=sharing

10 min AMRP
7 Deadlifts
1 KB Clean and Jerk Right Arm
7 Power Cleans
1 KB Clean and Jerk Left Arm
7 Push Press
1 KB Clean and Jerk Right Arm
7 Box Jumps
1 KB Clean and Jerk Left Arm

Rest 4 min

Repeat 10 min AMRP from where you left off
A)115/75
B)95/65
C)75/55

AAB
Anderson Front Squats
Find max and min of three reps @ 90%+

alt between
3 sets of Complex Snatch Grip Clean + Squat Snatch

3*20 Inverse Ring Crunches

3*10 Strict C2B

12 min AMRP
7 Deadlift
1 MU
7 Power Clean
1 MU
1 Push Press
1 MU
7 Box Jumps
1 MU

1/26/2015

1/26

Rest Day!

Open Gym at North 5pm

1/25/2015

1/25

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

30 KB Swings
Run 800M
30 WB
Run 800M
30 SDHP
Run 800M
30 F Rack Lunges
Run 800M
A)95/65
B)75/55
C)65/35

Accessory /  Closout
alt between
Banded Planks
3*1 min
Split Squats
3*10 each leg
Shoulder Press
3*5 AHAP

AAB
Back Squat
1-1-1-1@90%+

Snatch Max

5 min AMRP
Squat Clean to OH
165/115

rest 3 min

Run 800
40 C2B

1/24/201515

1/24

Crossfit 540: 7.8.9.10
Crossfit 540 south: 8.10,11

Front squat
4 sets of 3 @ 85%

Team
7 min amrp
3 thrusters
7 box overs
A)135/85
B)115/65
C)95/55

Rest 2 min

7 min amrp
5 thrusters
7 box overs
A)115/75
B)95/65
C)75/55

Rest 2

7min amrp
7 thrusters
7 box overs
A)95/65
B)75/55
C)65/35

Aab

Floor press
2 rep max

Alt between
4 sets of 2 sets of 1 complex
2 push press 1 jerk @90% pp max

Strict t2b
4*10

Hanging snatch hi pulls
4*8@80

Row 40 calories
20 cleans
Row 30 calories
15 clean and jerk
155/105

1/23/2015

1/23

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

5 min of Cindy
rest 1 min
8 min of
3 Deads
6 Burpee Bar Over
rest 1 min
5 min of Cindy
A)275/185
B)245/155
C)185/125

AAB
Banded Box Squats
10 sets of 2 @ 55% w double purple
rest 40 sec max

Alt between
3 sets of 3 squat cleans @ 75-80%

3*10 GHR's

3*10 Good Mornings

15 min AMRP
4 BMU
8 HSPU
12 Pistols

1/22/2015

1/22

Rest day!

Open gym at 5pm north

1/21/2015

1/21

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!  It is time to begin planning for the House Box Off!!!!  Last year you said you wanted it earlier so this year we are trying to make it happen.  The Open begins on Feb 26th and we will have the House Box Off the weekend before on the 21st and the 22nd.  4 Person Teams, two guys and two girls.  It will have the same Wod Wars format so there wont be any scaled division but you can choose your weight and movements for each wod.  Look for the signups at both gyms and get your name down so we can make this a great event!

Speaking of the Open.....  In order to get ready for the big event, we will have an Open Practice on Sundays at 2pm.  We will do Open-esque wods and count and judge each other so we can know what to expect when the reps count for real.  Open to ANYONE that wants to give their best at the open this year.

4 min AMRP
4 Strict PU
8 Deads
Run 100M
A)205/135
B)165/115
C)135/85

rest 2 min

4 min AMRP
4 P Cleans
8 Pullups
Run 100M
A)135/85
B)115/65
C)95/55

rest 2 min

4 min AMRP
4 F Squats
8 Situps
Run 100M

A)135/85

B)115/65

C)95/55

rest 2 min

4 min AMRP
4 Clean and Jerk
20 DU
Run 100M

A)135/85

B)115/65

C)95/55

AAB
Front Squat
1-1-1-1@90%+

2 min AMRP
4 MU
8 Deads 225/155

rest 3

2 min AMRP
4 P Cleans 185/125
8 C2B

rest 3 min

2 min AMRP
4 F Squats 155/105
8 T2B

rest 3

2 min AMRP
4 P Snatch 135/95
20 DU

rest 3

Run/ Row 1000M

1/20/2015

1/20

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

3rds
Every 5 min perform
400M Run
20 WB
10 Burpees

then in the same time format

2rds
Every 5 min
25 KB Swings

score all 5 rds separately

Accessory/ Closeout
-Alt sets of the following

Barbell Box Stepups
3 sets of 8 on each leg

KB Lawnmower Pulls
3*10 each arm

AAB
Jerk
4 EMoM 1 rep @80
4 EMoM 1 rep @85
4 EMoM 1 rep @90
1-1-1@?

8 rep Close Grip Bench @ 5lbs more than last week.  If last week was a fail, then drop reps to 5 and continue at failed weight

Strict HSPU
max reps - min of 8
Strict C2B
max reps - min of 8

10rds
Run 200M
3 MU
15 min Cutoff

1/19/2015

1/19

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

Back Squats
3 sets of 8 @70-75%

7 min amrp

9 T2B/situps

7 Deads

5 Push Press

155/105

rest 3 min

5 min amrp * start where you left off

9 T2B/situps

7 Deads

5 Push Press

155/105

Close out / accessory

600M Row Sprint

AAB

Anderson Back Squats
Find max  (3 additional 90% reps also)

Accessory
Snatch
3 sets of 8 Snatches @70%

Barbell Step ups (aim for box w hip crease at knee level)
3*8 each leg AHAP

Hip Bridges
3*15 - more than last time

7 min AMRP
9 T2B
7 Deads
5 Push Press
155/105

rest 2 min

As many Box overs possible in 1 min

1/18/2014

1/18

Rest Day!

1/17/2015

1/17

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

Team Wod
5rds
Ev 5 min
Both Run 400M
then, split the reps of
12 Front Squats @70% max (change the weight for partner if needed)
12 Jerks
A)155/105
B)135/85
C)115/65
*Teams may have one Front Squat Bar and one Jerk Bar

AAB
Front Squat
4 reps @90%+

Hanging Clean
10*1@80%+

Team
30 Clean and Jerks 165/115
rest 1 Min
30 BMU
rest 1 Min
30 Deadlifts 365/255
rest 1 min
60 C2B
rest 1 min
60 GHD's

1/16/2014

1/16

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

10 T2R/B
10 Air Squats
10 Pullups
10 Situps
9
9
9
9......
1
1
1
1
30 OH Burpees

Closeout

200M KB Farmers Carry 70/55

AAB
Bench
4 *1 @ 95+

Alt Between
Shoulder Press
1@95+
Weighted Ring Dips
3*8 AHAP
Snatch Grip Push Press
3*8 AHAP

3rds
4 Squat Cleans
2 RC
225/145

rest 2

50 Bar Thrusters
50 DU
50 Lunges

1/15/2014

1/15

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

20 min AMRP
Bear Crawls
10 KB Swings 70/55 - Heavy
10 Box Jumps 24/20 - short
10 Upsey Daisys
10 BJ 30/24 - High
10 KB Swings - 55/35 Light
1 RC / 4 Strict Pullups


Accessory / Cool Down
!!!encouraged!!!
3 sets of 15 Hip Bridges AHAP
3 sets of 10 Bent Over Rows AHAP

AAB

Banded Front Squats
10*2 @ 55% max - Double Banded Purple
rest 30-40 sec !!!!!

Deadlift @ 80% max
2 sets of 3 - aim for Touch and Go
1 set of 2
2 sets of 1

Row 30 Calories
30 WB
Row 20 Calories
20 WB
10 Calories
10 WB

rest 3 min

6 min AMRP
10 HSPU
20 air squats

1/14/2014

1/14

Rest Day!

Open Gym at North at 5pm

1/13/2014

1/13

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

Bench Press
Find Max

Alt between
Split Squats
3 sets of 10 on Each Leg up to 95/65
Banded Planks
Glute Ham Raises
3*10
L Hangs
6 sets of 30 sec

7 min AMRP
7 Jumping Squats
7 Pullups

AAB
Clean and Jerk
10*1 up to 90% Ev 40 sec

3 min to perform
10 OH Squats
10 C2B
at three min, perform in the next 3 min
12 OH Squats
12 C2B
at next 3 min mark, perform in the next 3 min
14
14
.......
*even if time cap is failed finish through the 16's

recover

5 min AMRP
15 G2OH
30 DU

rest  2

row 700 M
25 Front Squats 135/95
20 HSPU

1/12/2014

1/12

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

3rds
1 min OH Holds
1 min Front Rack Holds
1 min Dead Holds w clean grip
A)155/105
B)135/85
C)115/65

recover

50 Nasties
25 HPC
25 Pushups
25 Situps
25 HPC
50 Nasties
75/55

AAB
Banded Bench
3*3 Wide
3*3 Mid
3*3 Close 55% max
rest 40 sec

8 rep close grip Bench
5lbs more than last week, if failed last weekd drip reps to 5  and continue

Alt Between
Shoulder Press
3*5 AHAP
Weighted Pullups -35-50% max
3* max reps
Snatch Grip Panda Pulls
3 sets of 3 from Hi Hang, 3 from Mid Thi, 3 from knee
Pausing ring dips
3*10

10 min AMRP
15 Bar Over Burpees
10 Hanging Snatches 135/85
5 MU
* on round 2 weight goes up to 145/95, then to 155/105

1/11/2015

1/11
Crossfit 540: 8,12,1
Crossfit 540 South: 12.30,1.30

Front squats
7 sets
4 front squats
6 burpees
 Rest 2 min

20-15-10
Squat cleans 95/65
Kbs swings 55/35

Rest 2 min

60 wb

AAB

Back squat
1@85
1@90
1-1-1-1@95+

Alt between
GHR's
3*10
Banded kb swings
3*20
Power cleans - pausing at mid thigh
3* 6 @ 70-80%

20-15-10
Then
20 oh burpees
Squat cleans95/65
Kb snatches 55/35

1/9/2014

1/9

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

2rds
Max reps
Bench Press
Pullups
A)BW/80%
B)80%/60%
C)60%/40%
*Aim for a minimum of 10 reps on the first round.... Spotters job to not let the athlete quit when they want to by refusing them when they try and re rack the bar and make them do another 10 to 20 reps.....;/

then

5 min AMRP
1 Box Jump
1 Jerk
2
2
3
3...........
*1 Burpee every time bar is dropped

A)135/85

B)115/65

C)95/55

rest 2 min

5 min AMRP
20 DU
15 WB
10 Hanging Cleans
A)135/85
B)115/65
C)95/55

AAB
Front Squat
1@85
1@90
1-1-1-1@95+

Alt Between
7 rds
2 Squat clean at 80%
7-10 strict Pullups
7-14 Strict HSPU

10 min Cap
Row 1000
25 Pistols
15 Hanging cleans 225/145

rest 2

15 BMU
75 DU
3 RC

1/8/2014

1/8

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

Back Squats
10 sets of 3 @75-80 (more than last time)
rest 45 sec

Alt between Sets of

3 sets of 25 Back Extensions

3 sets of Back Lunges 12 total reps
aim for 155/105

3 sets of Bent Over Rows 10 reps

3 sets of KB Lawnmower Pulls 10 reps each arm
 aim for 135/85

4rds
25 Lunges
25 Flytraps

AAB
Bench
3-3 @80
2-2 @90
1-1-1@95

Push Press

3-3 @80

2-2 @90

1-1-1@95

2rds

10 OH Squats

10 Box Overs

10 Thrusters

10 Clean and Jerk

10 T2B

10 C2B

rest 1 min

10 C2B

10 T2B

10 Clean and Jerk

10 Thrusters

10 Box Overs

10 OH Squats

rest 1 min
*20 min cap

1/7/2014

1/7

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

10rds
5 Pullups
10 KB Swings 55/35
15 Squats
2 Deads @ 75% max - Heavy

AAB

Banded Box Squats - Dynamic
10*2 rest 45 sect @ 50%max  - Doubled purple bands

Find Sumo  Deadlift Max

Alt between
Back Rack Lunges
3*10
Anderson Good Mornings - set up rack 4 fingers above Belly Button
3*10
Back Ext
3*15 45/35
KB Hanging Obliques
3*8 each side

2rds
30 sec of KB Snatches w one arm
Switch

AAB Two a Day
Row 5k

1/6/2014

1/6

Rest Day!

Open Gym at 540 North at 5.30pm

1/5/2014

1/5

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

Push Press
8*3 @75-80% rest 45 sec

21-18-15-12-9-6-3
Power Cleans 95/65
Back Ext
Situps
15 min Cap

rest 3 min

100 Air Squats

AAB

Hanging Snatch
12x1 @75%  rest 45 sec

5 min AMRP
9-7-5
MU
Squat Snatch 135/95

rest 2 min

4 min AMRP
9-7-5
Box Jumps
HSPU
Hanging Cleans 185/125

rest 1 min

3 min AMRP
OH Burpees

1/4/2014

1/4/2014

CrossFit 540: 8,12,1

CrossFit 540 South: 12,1

At 2 pm we will have a skill session covering Butterfly Pullups and Muscle Up Progressions

WOD

Back Squat

10x2 @ 80%

Alt Between

Front Rack Lunges

3x8 AHAP

Hip Bridges

3x15 Heavier than the sets of 20 - unless those sets were broken

Glute Ham Raises / Leg Curls

3x10

Squat Clean Thrusters

3x4 @75% max

7 min AMRP

sets of 5,7,9

WB

Pullups

AAB alt

Pausing Jerk

8x1 @75% rest 45 sec

Banded Shoulder Press

8x3 @50% Pink/Purple

rest 45 sec

Bent Over Rows - underhand grip

3*8 AHAP

Strict HSPU

6 sets of Max reps - min of 6, use bands vs abmats for scaling

KB Lawnmower Pulls

3*10 each arm

10 min AMRP

1 Rope Climb

2 Clean and Jerks 185/125

4 Burpee BJ

1/3/2014

1/3

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


Team Wod
2rds
50 Box Jumps
Partner holds plank
50 Deads
Partner holds 2nd bar
50 T2B
Partner Hangs on Bar
100 DU
Partner holds Air Squat
A)225/155
B)205/125
C)165/95

AAB
OH Squat Max

4 singles at 90-95% max F Squat

Alt Between

Seated Deadlifts

3x10 stand all the way up on every second rep 115-155 / 75-105

Hip Bridges

3x15 Heavier than the sets of 20 - unless those sets were broken

Glute Ham Raises / Leg Curls

3x10

Squat Clean Thrusters

3x4 @75% max

7 min AMRP

sets of 5,7,9

WB

C2B

1/2/2015

1/2

Rest Day