4/1/2015

4/1

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

Notes!!!!

Because of Easter this Sunday we are planning on doing a 4 day cycle.  Wens-Sat.  Sunday will be a rest day for the Holiday and then a new three day cycle starting on Monday.

We are having another 540 CrawFish Boil!!!  Mark your Calendars for May 2nd!  Brian LeBlanc will be heading up the cooking and the rest of us will be enjoying the good times!  Great people!  Food! Drinks! Baggo!  Good times!

This is always a good time and we hope everyone can make it out!

Run 200M
3rds
5 Deads A)275/185, B)245/155, C)185/115
10 Jerks A)155/105, B)135/85, C)105/65
--rest 3 min

Run 400M
4rds
5 Deads A)225/145, B)185/115, C)135/85

10 Jerks A)135/85, B)105/65, C)75/45

-rest 3 min

Run 800M
5 rds
5 Deads A)185/115, B)135/85, C)105/55

10 Jerks A)105/65, B)75/45, C)65/35

*score each wod separately.  SCORE THE TIME ON THE CLOCK WHEN COMPLETED

Closeout

Lightweight GHD KB hanging oblique Crunches 3*20 each side

AAB  (back to good ole trainin')

Box Squat w out hip release

Find Max

1-1-1@90%+

3 min AMRP

Row 25/20 Calories

BMU

alt between 3rds of the following

5 sets of Snatch Dead off three inch blocks+ Snatch Dead to explosive shrug

Shoulder Press 5 reps+5 Pausing Jerks

8 min AMRP

4 HSPU

8 T2B

12 KB Swings 70/55

Closeout

Lightweight GHD KB hanging oblique Crunches 3*20

3/30/2015

3/30

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

Alt between
Front Squats
4-4-4-4 @80%
T2B
12-12-12-12

4rds
Max reps Pullups
400M Run for time
rest as needed

Closeout
40 Ring Dips /AAB-strict
3 mins of Banded Planks

3/29/2015

3/29

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

3rds
12 Deads
9 HPC
6 Jerks
repeat,
Run 800M
A)155/105, B)135/85,C)115/65

3/28/2015

3/28

Crossfit 540:7,8,9,10
Crossfit 540 south: 8,9- on

15.5
27 cal row
27 thrusters
21
21
15
15
9
9
A)95/65
B)75/55
C)65/35

3/26/2015

3/26

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

6.30 sessions cancelled for the Open Release at 7 North!



Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. 

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins. 

Bell

3rds
21 Deadlifts
15 Pullups
9 Front Squats
A)185/125,B)155/105,C) 115/75

Accessory Closeout
Run 1 Mile for time

3/25/2015

3/25

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
3rds
Max reps @ a)bw/80%, b)80/60, c)60/40

30-25-20
Hanging to oh 75/55
Double rep du
Then, buy out of
20 oh burpees

Accessory close out
In sets of 5
40 total strict pull-ups
40 heavy hip bridges

Aab

Bench
Find max
1-1-1-1 @ 90+

Snatch grip clean drop drills

Emom 10
Snatch hi pull
Squat snatch

14 min cap
60 cal row
50 t2b
40 wb
30 Cleans
20 mu

3/24/2015

3/24

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 Squat
4-4-4-4 @ 80%

5rds
Every 3 min complete
15 T2B
10 Squat Cleans A)135/95,B)115/75,C)95/55
5 Jerks
Score Each Round

Row 500M for time

AAB
Front Squats
Find Max
1-1-1-1@90%+

3 min AMRP
3 Snatches 155/105
3 MU

2rds
20 Strict Pullups
20 Bent Over Rows reverse Grip

2rds
50 Bar Thrusters
20 Calorie Row

3/23/2015

3/23

Rest Day!

Open Wod at North tonight at 5pm

3/22/2015

3/22

Crossfit 540: 8,12,1
Crossfit 540 South: 12.30,1.30  option to do Open at either session

Open Wod at North at 2pm

3rds
Run 800M
rest 3 min

50 Thrusters 90/65
7 Bar Facing Burpees every min

Extra
Bench
10 sets of 1 rep @ 85-95 rest 45 sec

3/21/2015

3/21

Crossfit 540: 7,8,9,10
Crossfit 540 south: 8,10 option of doing open at either

PLEASE NOTE SPECIAL SOUTH HOURS

Back squats
8 * 2 @ 80%. Rest 45 sec

Team Wod
3rds
50 wb
40 pull-ups
30 back rack lunges a)135/95 b) 115/75, c) 95/65
*lunge bar must be held off ground while partner is working
Then,
Run 1000 m w one athlete carrying a 45lb plate

There will be a special gambling portion of the wod bf we get started where athletes will get the chance to "lose" parts, or all of the run.

3/20/2015

3/20

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

Open wod 15.4

8 min AMRP

3 HSPU/Pushups
3 cleans A)185/125, B)155/105, C)115/65
6 HSPU/ Pushups
3 Cleans
9 HSPU/ Pushups
3 Cleans
12 HSPU
6 Cleans
15
6
18
6
21
9.....

recover

150 KB Swings 55/35
300 DU
*Partition as needed
-for time

3/19/2015

3/19

Rest day!

Open watch party at 7 north!

3/18/2015

3/18

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

5 min AMRP
10 T2R
20 Lunges holding plate 45/25

10-9-8-7-6-5-4-3-2-1
Power cleans
1 rope climb after each set or 3 Strict Pullups
A)135/95
B)115/75
C)95/55
*rx for A Weight, rx+ for A weight and Rope Climbs
AAB
Hanging Snatch

AAB
Hanging Snatch
10*1 @ 80-90 rest 45 sec

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

Power cleans

1 rope climb after each set or 3 Strict Pullups

A)135/95

B)115/75

C)95/55

*rx for A Weight, rx+ for A weight and Rope Climbs

AAB

Hanging Snatch

Accessory Closeout

Yesterdays

3rds

10 Strict Ring Dips

10 Strict T2B

Todays

3rds

20 Hip Bridges

AAB

40 Strict Pullups

3/17/2015

3/17

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 Squats
20 reps for time at 75%
this is scored for time... state weight used in the comments

8rds
7 Pullups
7 Thrusters 95/65
Run 200M  (yay running when its nice!)
then,
20 OH burpees

Accessory
3rds
10 strict ring dips
10 Strict T2B

AAB
Anderson Front Squats
10*2 @ 85 rest 45 sec

Find max Hanging Clean

2rds
Row 500
25 Bar Thrusters
15 Pullups

3/16/2015

3/16

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

3rds
Run 800M
30 KB Swings 55/35

Accessory Closeout
2rds
12 Leg Curls
15 Bent Over Rows
10 KB holding Box Step ups -each leg

AAB
Push Press
2-2-2-2-2-2 @85+ rest 45 sec

10-8-6-4
Deadlifts
Box Overs

2rds
Run 800M
rest 2 min

3/15/2015

3/15

Rest Day!

Yoga at North at 12!!!

Open Wod at 2 North and 2.30 South!

3/14/2014

3/14

Crossfit 540: 7,8,9,10
Crossfit 540 south: 8. Open wods 9.30-11.30

Front squats
3-3-3 @80
2-2@90
1-1-1@95

Team wod
20 min amrp
15 hpc
15 box overs
5 burpees
Every 4 min
Perform 30 thrusters a)95/65, b)75/55, c)65/35

AAB

Same front squats

Hanging snatch
Find max

10 min cap
21-18-15-12-9-6-3
Thrusters
Bar facing burpees

3/13/2015

3/13

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

15.3

14 min AMRP
7 MU / 21 Pullups
50 WB 10/9ft
100 DU

3/12/2015

3/12

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

** Team, in an effort to stay more on top of dues in a timely manner, there will be a 5 dollar surcharge for all cash/check/charge payments.  If signed up for the ACH draft, there is no additional charge.

4rds
Run 400M
rest 1 min
*benchmark wod

5rds
7 Clean and Jerks A)135/95, B)115/75,C)95/55
14 Situps

Accessory
4rds
Shoulder Press 3
Strict Pullups max reps

3/10/2015

3/10

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

20 Min AMRP
2 Deadlifts A)225/155, B)185/125, C)155/95
7 T2R
15 Lunges

Accessory Closeout
3rds
Bent Over Rows 10
Hip Bridges 12
Leg Curls 8

AAB

If  you did not do yesterdays squats..... do them

10 sets to find max of
1 Hang Clean Shrug from below knees
1 Hang Clean from below knees

Yesterdays AAB metcon

or

75 WB
50 Calories
25 Bar Facing Burpees
100 DU

3/9/2015

3/9

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

Back Squats for time
20 reps @ 70% - break as needed
write weight in comments

10rds
2 Box Overs 30/24
4 Cleans A)165/115, B)145/95, C)115/65
6 Pullups

Accessory Closeout
3rds
1 Banded Planks
5 Reps Shoulder Press AHAP

AAB
Back Squats
3-3-3@ 80%
2-2-2@90
1-1-1@95

10 min AMRP
Row 500 M
1 Clean and Jerk 135/95
1 MU
2 C&J
2 MU......

3/8/2015

3/8

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

Open Wods at 2 North and 2.30 South

3 min AMRP
5 Thrusters
5 Bar Facing Burpees
rest 2
3 min AMRP
10 WB
10 BJ
rest 2
3 min AMRP
15 Air Squats
15 Situps
rest 2
Run 800M
*score all separately

Accessory Closeout
3rds
15 Strict Pullups
15 Ring Dips

AAB
10 sets of
Snatch Hi Pull
then with out dropping bar
lower to just below knees and
Snatch

Find Snatch max

Row 2000M

3/6/2015

3/6

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

Remember!  If you would like to do the Open on Saturday at South...PLEASE....use the attached link to sch a heat.  We loved how many showed up last week but would love to be able to make it more organized.  Thanks!

https://docs.google.com/spreadsheets/d/1jMu3w6AtF3tgagXoarPwTOcs5mRAa7j6vhvyt4BWayw/edit?usp=sharing

Open Wod 15.2
3 min to perform
10 OH/ Front Squats
10 C2B/Pullups

if completed then move on to the 2nd round after the 3 mins has passed to perform

12 OH/ Front Squats

12 C2B/Pullups

if completed then move on to the 3rd round after the 3 mins has passed to perform

14

14....

score total reps

Accessory Closout

Row 1000M

3rds 10 Hanging High Pulls  

3rds 8 Split Squats each leg

3/5/2015

3/5

Crossfit 540: 11.30,4.30,5.30, NO 6.30 due to the Open
CrossFit 540 South: 11.30,4.30,5.30, NO 6.30 due to the Open

PLEASE NOTE that we do not have morning classes due to the weather.

The Seven
7rds
7 HSPU
7 Thruster A)135/95 B)115/75, C)95/55
7 K2E
7 Deads A)245/165, B)205/125, C)165/105
7 Burpees
7 KB Swings 70/55
7 Pullups
*45 min cutoff

Its COLD!!!!!

We are cancelling sessions tonight and tomorrow morning due to the ice....  We will try and get back going again tomorrow at 11.30 at both gyms

Stay safe!

3/4/2015

3/4

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

Front Squats

10*2 @80

rest 45 sec

3 min AMRP

1 Squat Clean OH A)135/95 B)115/75, C)95/55

1 Bar Over Burpee

1 Squat Clean OH

2 Bar Over Burpee

1

3......

rest 3 min 

repeat starting from beginning

rest 3 min

repeat starting from beginning 

*score total reps from all three AMRPS

Accessory

40 Weighted Back ext 45/25

35 Strict T2B

3*10 underhand upright rows

AAB

If you have not done squats due to the open..... then perform Mondays Squats.

Front Squats

3-3-3 @ 80

2-2-2@ 90

1-1-1@95

2 min AMRP

1 Squat Clean OH 205/145

1 Bar Over Burpee

1 Squat Clean OH

2 Bar Over Burpee

1

3......

35 Strict Pullups

35 Strict Ring Dips

8 min AMRP

40 Calorie Row

30 OH Squats 115/75

30 Calorie Row

20 OH Squats

as many MU possible

3/3/2015

3/3

Rest Day!!!

Yoga at 5.30pm North!

3/2/2015

3/2

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

Push Press
Find Max

then

6*3 @80%

10-9-8-7-6
Pullups
Lunges
Pushups
After every set perform 3 Deadlifts (275/205, B)245/175, C)185/125

Accessory
Hip Bridges
2*10 AHAP
Leg Curls
2*10

AAB
Yesterdays AAB - preferred

or

Front Squats
3-3-3 @ 80
2-2-2@ 90
1-1-1@95

8 min AMRP
15 WB
4 MU

Find Hanging Clean Thruster max