3/1/2015

3/1

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

Open Sessions at 2 North, and 2.30 South

***PLEASE NOTE***  We are canceling the 8am session due to weather.

Back Squats
10*2 @ 80% rest 45 sec

'Gross'
12 min AMRP
4 Front Squats A)135/95 B)115/75, C)95/55
4 Thrusters
4 Jerks
40 DU

AAB
Snatch
Find Max

10*1 @80-90 rest 45 sec

5 rds
Row 500
50 DU

as soon as met con is finished
find new Max Snatch in 6 min

2/28/2015

2/28

CrossFit 540: 9, 10
CrossFit 540 South: Open Heats

We are canceling the early morning sessions due to the weather.  Please note South has Open Wod heats running from 9am to 11.30.  Free to anyone who would like to join in... even if you dont want to be judged on the wod!

Open Wod 15.1

9 min AMRP
15 T2B / Knee Raises
10 Deadlifts
5 Snatches / G2OH
115/75 , 85/55

2/26/2015

2/26

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30....NO 6.30 session!
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30....NO 6.30 session!

Please Note that we will not have the 6.30 session due to the Open.  Thank you for your paitence!!

Head to North tonight for the Open Release Party tonight at 7!  Doing the Wod is an option too!!!

4 Rds
50 DU
25 KB Swings
10 Weighted Lunges
A)70/55, 155/105 B)55/35, 135/85, C)45/25, 115/55

Accessory Closeout
Bent Over Rows
3*15
3* 2 min Squat Holds

2/25/2015

2/25

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

Open Times!

We will be having special set times to do the Open Wods each week.

*PLEASE note that ALL of these session are open to ALL of our members.  We would love to see Northies at South and Southies at North!

Thursday
7pm North
Release party and then wods for those wanting to dive in!
*Please note that we will be canceling the 6.30 session on Thursdays for the Open!  Sorry for the inconvenience!

Saturday
9.30-11.30? South
https://docs.google.com/spreadsheets/d/1jMu3w6AtF3tgagXoarPwTOcs5mRAa7j6vhvyt4BWayw/edit#gid=0
Use the link to sign up for heats that morning.

Sunday
2 North
2.30 South

WOD

15-12-9
Thrusters A)95/65,B)75/55,C)65/35
Pullups
Rest 5 Min
12-9-6
Thrusters
Pullups
Rest 5 Min
9-6-3
Thrusters
Pullups
*these "mini Fran's" Should be done w Max intensity

Row 600M
30 Burpee Box Overs

AAB
Jerk
10 * 1 @80-85

Row 800M
100 DU

Bench Press
6*1@95+

5 min Cap
21-15-9
Back Squats
T2B
w time left perform as many Box Jumps Possible 30/24

2/24/2015

2/24

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

Back Squats
3-3-3-2-2 @75,80,85,90,95

10 min AMRP

30 G2OH 70/45

30 G2OH 135/75, 115/65,95/55

30 G2OH 165/100, 135/85, 105/65

With time left, 210/120....185/115, 155/95

3rds

15 Strict T2B/ 45 situps

10 Strict Pullups

AAB
Anderson Front Squats
Find max and 3*1 @ 90%+

4 min AMRP
1 Squat Clean and Jerk 225/145
1 RC

3rds
3 reps HPC  AHAP
Max Distance HS Walk
15 Strict Pullups

10 min AMRP
30 Snatches 70/45
30 Snatches 135/75
30 Snatches 165/100
210/120....
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 1n 10-Minutes:30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

2/23/2015

2/23

Rest Day!

Girls Night tonight at 6pm at North!  Ladies please bring a friend or two and share with them what we do!  Free to all and a user FRIENDLY workout.  Door prizes too!  Just a fun night with friends.  Hope to see everyone there!

Team!

The open is upon us!

We encourage EVERYONE to sign up and partake in this years CF Games Open!  You dont have to be a fire breather!  Its a great way to challenge yourself and do something different.  Plus...... The workouts will be programmed anyway, so your going to find yourself doing them ! :)  This year there is a scaled and a RX division so it will be something for everyone.  We have teams for the North and South gym and would love to have the most participation possible!!!

2/22/2015

2/22

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

Yoga at 2.30 North

5 min AMRP
5 Pullups
15 Squats

rest 2

5 min AMRP
5 Pullups
15 Situps

rest 2

70 WB

Accessory Closeout
2 min Row for max Calories

50 reps of the complex 1 Dimmel Dead, 1 Dimmel Dead Hi Pull
*Partition as needed

AAB
Snatch find max

then 90% of max for 8 reps

2 min Row for calories

5 min AMRP

5 C2B

15 Squats

rest 2

5 min AMRP

5 C2B

15 Situps

rest 2

70 WB

followed by as many MU in Two minutes as possible

2/21/2015

2/21

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

Back Squats
10 sets of 2 @ 75% rest 45 sec

Team Wod
10 min AMRP
5 Power Clean A)135/95, B)115/75, C)95/55
10 Box Jumps
5 Squat Cleans
25 DU

rest 3 min

repeat, starting where you left off

AAB
Back Squats
10 sets of 2 @ 75% rest 45 sec

Row 500M
15 Burpee Box Overs

Emom for 10 min
1 Power Clean, 1 Squat Clean @ 70-80%

Team Wod
8 min AMRP
10 Power Snatches 135/95
5 Squat Snatches

Row 1000M

2/20/2015

2/20

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
25 Ring Pushups
50 Nasties
*every minute perfom 5 Burpees

Accessory Closeout
3rds
Kneeling KB Press * 8
1 min Banded Holds
2 min Squat sits - every break taken add 20 sec to time left ;)

AAB
Shoulder Press
1-1-1-1-1 @ 90%+

Bench Press
1-1-1-1@90%+

2 min of C2B Fran

2rds
KB Push Press * 12
45 lb Plate Deficit HSPU * 15

Row
40 Calories
30 T2B
20 OH Squats 135/95
30 Calories
20 T2B
10 OH Squats
*10 min cap - 1 sec for every rep not performed

2/18/2015

2/18

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

Back Squats
20 reps @ 60% for time -break or rack as needed

3 min AMRP
30 WB
30 Situps
Deadlifts A)225/155,B)205/135, C)165/105
rest 2 min
3 min AMRP
20 WB
20 Situps
Deadlifts
Rest 2 min
3 min AMRP
15 WB
15 Situps
Deadlifts
*score total Deadlifts reps of all AMRPS

20 Strict Pullups - accessory

75 DU
100 Lunges
75 DU
*for time

20 Strict Pullups - accessory

AAB
Back Squats
2 sets of 3 @ 80
2 sets of 3 @ 85
2 rds max reps @ 90%

10 min EMoM
1 Snatch @ 85-90

Gen Wod @ 315/205 deadlift weight

2000 M Row

2/17/2015

2/17

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

Please note that there will be NO early morning sessions tomorrow!



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 

20 Min AMRP
10 Push Press A)115/75,B)95/65,C)75/55
10 KB Swings 55/35
10 Box Jumps

Accessory/ Closeout
3*10 Weighted Barbell Step ups
3*1 min L sits from Rings

AAB
Push Press
1-1-1-1-1 @90%+

3 min AMRP
20 Pistols
10 HPC 225/145
Bar Over Burpees

Alt between 3rds of
Max Effort HSPU
10 reps of Strict Rope Pullups/ PU
12 Hip Bridges AHAP

3rds
Row 400
10 C2B
10 Snatches 115/75
10 C2B

2/16/2015

2/16

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

Front Squats
4 sets of 5 @ 80%
10 sets of 2

10-9-8-7-6-5-4-3-2-1
Thrusters
Pullups

recover

2 min of Burpee Box Overs

AAB

Banded Front Squats
10*2 @ 60%

10 min Emom
1 Full ext from Ground
1 Clean

1 min of Squat Clean to OH 185/125
1 min of Rope climbs

2rds - not for time
Split Squats * 8
GHR's * 8

10-9-8-7-6-5-4-3-2-1
T2B
WB
BJ

2/15/2015

2/15

Rest Day!

Yoga at North at 2.30!

2/14/2015

2/14

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

Deadlift
8 sets of 2 @70% max

Team Wod
100 Lunges
100 Pullups
50 Weighted Lunges A)135/95 B)115/75 C)95/55
50 Burpee Pullups

Accessory
3*10  Back Ext 45/25
3*10 Bent Over Rows AHAP

AAB
15 sets of
Snatch Grip Clean + Squat Snatch (match the movement of the clean when Snatching)

3 rep Max - 10 min
OH Squat

50 KB Snatches
50 GHD's
50 Ring Dips
50 G2OH 95/65

2/13/2015

2/13

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

FGB
3 rds
1 min of....
Box Jumps
Push Press 75/55
Rowing
SDHP 75/55
WB

Closeout
200M Farmers Carry 70/55

AAB
Banded Bench
9 sets of 3@55% rest 45 sec

Alt between
Banded Jerk
6 sets of 3 @50%
Strict Pullups
3 sets of 12

15 min AMRP
75 WB
75 DU
10 MU

2/12/2015

2/12

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

Back Squats
8 sets of 3 @70% - rest 45 sec

*Last done on 11/16
5rds
21 DU
15 KB Swings 55/35
9 Twoofers

Closeout / Accessory
2rds
10 GHR's
15 Hip Bridges - heavier than the last time *70% clean max

AAB
Back Squat
1-1-1-1 85,90,95,?

1 min AMRP
Squat Snatch 155/105

2rds - not for time
15 Strict T2B
10 Good Mornings

7 min AMRP
1,2,3,4,5.....
Thrusters 135/95
Burpee Bar MU

2/11/2015

2/11

Rest Day!

2/10/2015

2/10

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! We are going to make Feb 23rd Girls Night.  6-7.30pm Girls bring a friend or just yourself for a fun girls evening.  Share with your friends why what we do is so much fun.  More details to come soon!

Front Squat
2-2-2-2@85%
max reps @ 90%

6 min AMRP
Run 800 M
As many Front Squats possible with time remaining

3rds of Barbara
20 Pullups
30 Pushups
40 Situps
50 Squats
res 2 min

AAB

Front Squat

2-2-2-2@85%

max reps @ 90%

10 min EMoM

1 Squat Clean @ 80-90

3rds of Barbara

20 Pullups

30 Pushups

40 Situps

50 Squats

rest 2 min

*A+ on Wodify for C2B

2/9/2015

2/9

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

*PLEASE! remember to check in when coming into workout.  This will help us provide more of what you want and less of what you dont.  It is mandatory moving forward.  Thank you!

Helen
3rds
Run 400M
21 KB
12 Pullups

recover

Grace
30 Clean and Jerks for time A)135/95, B)115/75, C)95/65

AAB
Jerk 8 sets of 1 from 85-95%

3rds - 4 min cap
12 HSPU
9 HPC 185/125
6 BJ 30/24
*add one second for unfinished rep
Bench
1-1-1-1 from 90-98%

3rds - not for time
15 Strict Ring Dips
10-15 Strict HSPU
10 Strict C2B

Ev 30 sec until failure
Row 11/8 calories - min of 110/80 calories
* rx the calories scored only if you are able to maintain the Ev 30 sec format

2/8/2015

2/8

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

Yoga session at 2.30 at North

5rds - Every 5 mins
Run 400M
10 Thrusters
7 Burpee Box Jumps
A)95/65, B)75/55, C)65/45

Closeout
Split Squats
3*8 each leg

AAB
Banded Front Squats @55%
10*2 rest 40 sec

3rds
5 BMU
2 Squat Cleans 225/145

Alt between
Dimmel Deads
2*15 @45% dead
Split Squats
2*10 each leg  AHAP

5-6-7-8-9-10
Thrusters 95/65
T2B

2/7/2015

2/7

Rest Day

Yoga Tomorrow at 2.30 at North!  Free to all!  Bring your mat:)

2/6/2015

2/6

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

Run 800M
rest 3
Run 400

20 min AMRP
2 MU or 5 Pullups
4 HSPU or 8 Pushups or 4 kneeling KB Presses
8 KB Swings A)70/55 B)55/35 C)25/15

RX option on Wodify is for Arx,  A+ option is for no scaling at all

AAB

Front Squat
1-1-1-1@90+

Nate
20 Min AMRP
2 MU
4 HSPU
8 KB Swings

2/5/2015

2/5

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

Back Squats
3-3-3-3-3-3
@75%

12rds
10 WB
5 T2B
* every time WB are broken, perform 1 Burpee

Accessory Closeout
Alt 3 rds each
KB 1 arm rows - 10 reps each arm
Banded Planks - 1 min


AAB
Banded Bench
10 x 2 @60% - rest 45 sec

2 min AMRP
7 Squat Cleans 135/95
10 Ring Dips

1 Push Press 1 Jerk
8 x 1 @90% Push Press max

3rds of the following
-Bent Over Underhand Rows 3*10
-10 Strict Pullups - pause 2 sec at top
- 3 sets of 3 Hanging Squat Snatches AHAP

3 min cap - Diane
rest 2 min
50 WB
600m Row
70 DU

2/4/2015

2/4

Team, Wodify is upon us!!!  Regardless of if you have signed in at the gym or not.... If you have not received an email from Wodify yet then you cannot use the app....  sooooo use the following link to leave your name and email and we will try and get you set up pronto!

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

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

15 rds
5 OH Lunges 45/25
4 Burpees
3 Strict Pullups
2 Power Cleans
1 Box Jump 30/24
A)185/125, 165/115, 135/85

Closeout 3rds
Bench Press max reps @ BW/80%, 80/60, 60/40

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

90 sec AMRP of fran

3rds of the following
Power Snatch 5 sets of 2 - T&G
Hip Bridges 3*20

12 min AMRP
1 Legless Rope Climb @6 min switch to RC
2 Clean and Jerks 205/145
3 Burpee Box Jumps

1/3/2015

1/3

Rest Day!

2/2/2015

2/2

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

40 Bar Thrusters

40 Hanging to OH

40 Med Ball Situps

80 DU

30 Bar Thrusters
30 Hanging to OH
30 Med Ball Situps
60 DU
20 Bar Thrusters
20 Hanging to OH
20 Med Ball Situps
40 DU
10
10
10
20

Accessory/ Closeout

3rds of the following

Find Shoulder press max or 3 sets of 1 @90-95%

10-15 Strict Pullups

10 Dimmel Deads  @40% Deadlift max

15 Hip Bridges - aim for same weight as Dimmels

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

10*1 Cleans 80%  and up

10 min Cap
15 Squat Snatches
15 Thrusters
15 Clean and Jerk
10
10
10
5
5
5
135/95


6 min EMoM
10 C2B Butterfly or attempts