5/1/2015

5/1

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

!!!!Crawfish Boil is tomorrow!!!!  the Mudbugs will get started around 11 so

Three Rounds
Every 7 mins
Run 800M
30 Nasties
15 Deads A)225/155, B)185/135, C)155/105

Accessory Closeout
3rds of 1 min banded planks
5 sets of 3 thrusters  AHAP

AAB
12 min EMOM
Jerks
4 mins @80, 4@85, 4@90

Push Press
6 sets of 2 @70,80,85,90,95,? **No rack

2rds
20 Strict Pullups
4 sets of 3 Muscle Snatches

10-9-8-7-6-5-4-3-2-1
T2B
HSPU
2 Deads @315/205

4/30/2015

4/30

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

!! Remember we have the Crawfish Boil at 11 at North on Saturday!  BYOB and come ready for a good time!!!!

5rds
10 Back Squats A)135/95, B)115/75, C)95/55
Run 400M

30 Burpee Pullups
for time

AAB
Banded Back Squat
Find Max and min of 3*1 @ 90%+

10 min to Find OH Squat Max

3rds - aim for MAX of 2 min Break between alt sets
Snatch Grip Hi Pull - 8 reps AHAP
Hip Bridges - 10 reps AHAP
Max MU - min of 5 reps

Annie

6 min AMRP
Run 800M
as many Squat Clean to OH Possible 165/115

4/29/2015

4/29

Rest Day!!

4/28/2015

4/28

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

Back Sqauats
5-5-5@80
3-3-3@85,87,90

Annie
50-40-30-20-10
DU
Situps
12 min Cap

8 min AMRP
12 Deads
9 HPC
6 Jerks 95/65

AAB
Pausing Front Squats
3-3@75-78
2-2-2@80,82,85
1-1@90+

Snatch
12 min Emom
3 sets @ 80 3@85, 3@90

5 min AMRP
5 MU
10 Power Cleans 155/105

5 min AMRP
1 RC
30 DU

2 min WB
2 min GHD's

4/27/2015

4/27/2015

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

4 min Cap
30 Burpees
as many thrusters possible 95/65
*score ALL total reps

rest 3 min

5 min Cap
20 Burpees
as many rounds possible of
10 Pullups
7 Thrusters

rest 3 min

6 min Cap
10 Burpees
As many rounds possible of
10 KB Swings
7 Pullups
5 Thrusters

Accessory Closeout
10 Power Cleans @ 85%+  of max or Heavy

200M Sled Push 45/25 - for time if you would like

AAB
Floor Press
10*2 @ 75% Floor Max

Alt Between

3rds of 5*1 Squat Clean and Attempt Jerk 3@80, 2 @more

4rds 3 Shoulder Press AHAP

2rds
Row 1000
50 Thrusters @65/45
30 C2B
20 min cuttoff

4/26/2015

4/26

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

Run 1 Mile

Masters Open Wod
21-15-9
Deads A)225/155, 205/135, 165/115
Box Jumps
HSPU/Pushups

AAB
Anderson Back Squats
Find 1Rm w min of a total of 3-1@90% or greater

3rds
6 Snatch Hi Pull @90+
10 Strict HSPU

21-15-9

Deads A)225/155,

Box Jumps

HSPU

4/25/2015

4/25

Rest day!!

4/24/2015

4/24

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

!!!! Remember  We have the 540 Crawfish Boil next Satruday!  After morning sessions on May 2nd!!! Make sure to mark it on your calendars and come have a good time!

Front Squats
2@70
2@75
2 @80....until unable to complete

10rds
3 sets of the complex
2 alt Front rack Lunges - 1 each leg
1 Thruster A)135/95, B)115/75 C)95/55
10 Box Overs
rest 1 min

AAB
10 sets of complex
Hanging Snatch Hi Pull
Hanging Snatch below the knees

15 min Emom
Snatch 70 and move up

8 min AMRP
15 WB
2 MU

4/23/2015

4/23

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 AMRP
10 Power cleans A)135/95, B)115/75, C)95/55
10 Bar Over Burpees

rest 2 min

5 min AMRP
10 Deads
10 Jerks

rest 2 min

5 min AMRP
75 WB
as many DU possible

Accessory Closeout
2rds
15 Reverse Ring Situps
Max Bench Press reps @ BW/80, 80/60, 60/40
*aim for more than 10 reps

AAB
Banded Bench
Find max, min of 1-1-1 @ 90+

Shoulder Press
2-2-2-2-2 @ 85-90

Row 15 Cals
20 Front Rack Lunges
Row 15 Cals

10 min EMom
Squat Clean Thruster @ 80,80,80,85,85,85,90,90,95,95

30 HSPU
40 DU
Row 400
20 HSPU
40 DU
Row 400
10 HSPU
40 DU
Row 400M

4/22/2015

4/22

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

20 min AMRP
5 Pullups
10 Situps
15 Squats

Accessory Closeout
3rds
10 Split Squats each leg
15 Dimmel Deads w shrug

AAB
Banded Back Squats
10*2 @ 60% Pink/Purple

5 Squat Cleans 225/145
15 Burpee Box Overs

3rds
2 sets of 3 Deads @80%
15  Strict T2B

8 min AMRP
3-6-9-12.....
OH Squats 115/75
C2B

4/21/2015

4/21

Rest Day!

4/20/2015

4/20

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


Run 800M
30 KB Swings A)70/55, B)55/35, C)45/25
301 Pullups
Run 400 M
20 KB Swings
20 Pullups
Run 200M
10 KB Swings
10 Pullups
then
25 Back Rack Lunges A)135/95,B)115/75,C)95/55

Accessory Closeout
3rds
10 Leg Curls
10 Hip Bridges - HEAVY

AAB
Front Squats
3-3-3-3-2-1
80-85-87-90-95

Hanging Squat Clean
1-1-1-1-1-1@85 and raise each rep, rest 45 sec

25 HSPU
then
3rds
Row
500M
7 Clean and Jerks 185/135
then
25 HSPU

4/19/2015

4/19

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

3rds
10 HPC A)135/95, B)115/75, C)95/55
15 Burpees

7 rds
5 Front Squats - no rack A)155/105, B)135/85, C)115/65
rest 30 sec

AAB
Bench Press
10*2 @85-90 rest 40 sec

Push Press
10*2 @85-90 rest 40 sec

Hanging Snatch
Emom 10 1 @80-90

Snatch
find 1 rm

3rds
10 Deads 275/205
50 DU

55 C2B for time

4/18/2015

4/18

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

Back Squat
2 reps @ 60%
2 reps @65
2 reps @70... until unable
*record % and weight attained

3 min AMRP
30 WB
as many Box Overs possible
rest 2
3 min AMRP
30 WB
as many T2B possible
rest 2
3 min AMRP
30 WB
as many Deadlifts possible A)185/135, B)155/105, C)115/75

AAB
Back Squat
Find 1 RM +3*1 @90+

21-15-9
OH Squats 95/65
T2B

4rds
Power cleans - 3 @ 80+
Strict HSPU max or 10

8 min AMRP
10 T2B
15 WB

4/16/2015

4/16

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

the 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters A)95/65, B)75/55, C)65/35
20 Burpees
10 Squat Cleans A)135/95, B)115/75, C)95/55

Accessory Closeout
Run 800M for time
3rds
10 Reverse Grip Bent Over Rows
10 Box Step ups AHAP

AAB Accessory Closeout
Emom 10
1 Snatch Grip Hanging Hi Pull
1 Below the knee hanging Snatch

Back Squat
3-3-3-3-3@80

4/15/2015

4/15

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
Every 4 minutes
10 Power cleans A)135/95, B)115/75, C)95/55
12 Bar Over Burpees
14 Box Jumps

Accessory Closeout
3rds
5 Strict Shoulder Press
8 Back Rack Lunges

AAB
Jerk
Find 1 Rep Max mi of three reps above 90%

12 Cleans 185/125, 6 MU
10 Cleans , 5 MU
8 Cleans, 4 MU

3rds
5 Banded Bench
6 Hanging Clean Hi Pulls
15 Max Effort HSPU

Row 800M
100 DU
Row 400M
50 DU

4/14/2015

4/14

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 Squat
10*2 @70% rest 40 sec

15 Min AMRP
7 Push Press A)135/95,B)115/75 ,C)95/55
10 Front Squats
15 Situps touching Med Ball OH

Accessory Closeout
30 Strict Pullups
30 Ring Dips

AAB
Back Squat
10*2 @ 70% rest 40 sec

6 sets of 2rep Deadlift @80%

15 min AMRP
7 Push Press 135/95
10 OH Squats 135/*95
15 ghD's

4/13/2015

4/13

Rest Day!

4/12/2015

4/12

Crossfit 540: 8,12,1

CrossFit 540 south: 12.30,1.30

Yoga at North at 2.30!

Wod

800M Run

30 Deads A)185/125,B)155/105,C)115/75

50 Squats

30 KB Swings 55/35

50 Squats

Run 800M

Accessory Closeout

3rds

10 Split Squats - each leg

10 Kneeling KB Press

10 KB Lawnmower Pulls - each arm

AAB

Squat Clean Thruster

8*1 rest 40 sec @ 80-85

Squat Clean

Find Max

Run 800M

then

4rds

4 Cleans 225/145

15 Ring Dips

Extra

5*5 Snatch Grip Hi Pull AHAP

4/11/2015

4/11

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

Push Press
Find Max

Team Wod
2rds
30 Pullups
20 Oh Burpees
10 Front Squats A)185/125,B)155/105, C)115/75

then run 400M

2rds
30 Pullups
20 Oh Burpees
10 Front Squats

AAB
12 rds of complex
1 Push Press AHAP
1 Pausing Jerk
1 Jerk

Team Wod
2rds
15 BMU
20 OH burpees
10 Front Squats 205/145

then Run 400M

2rds
30 C2B
20 OH Burpees
10 OH Squats 165/115

AAB Extra
Emom 10
2 Floor Press @85-90% bench max

4/10/2015

4/10/2015

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

Deadlifts

Find Max

4rds

20 WB

20 SDHP

20 BJ

20 P Press

20 Lunges

Rest 1 Min

AAB

Front Squat

Find Max 

1-1-1@90+

Row 500

rest 1 min

Row 500

3rds

10 Good Mornings

8 Snatch Grip Hanging Hi Pulls

10 Strict C2B

30 thrusters 75/55

3 RC

20 Thrusters

2 Rc

10 Thrusters

1 RC

4/9/2015

4/9

Rest Day!!

4/8/2015

4/8

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

10rds
5 Pullups
10 Pushups
15 Squats
3 Deads A)275/195, B)245/165, C)205/135

Accessory Closeout
2rds
10 Bent Over Rows
10 GHR's

AAB
12 min EMoM
Snatch 85-90%

Hanging Clean
AHAP for 8 reps - attempt jerk on ev rep

Amanda
9-7-5
MU
Squat Snatches
15 min cuttoff

8 min AMRP
8 Clean and Jerks 115/75
4 Bar Facing Burpees

4/7/2015

4/7

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

Back Squats
Find Max!

7 Min AMRP
50M of Frog Jumps
15 Power Cleans A)155/105, B)135/85, 105/65

rest 5 min

6 min AMRP
Run 800M/600/400
As many F Squat possible at same weight from previous wod

Accessory Closeout
200M Farmers carry Dual KB 70/55

3rds
15 Strict Pullups
10 3 sec pause at top/bottom ring dips

AAB
Bench
Find max
1-1-1@90+ -10 min

Shoulder Press
Find max -6 min

3 min AMRP
30 Thrusters
20 Box Jumps 30/24
OH burpees

3rds
5*1 Snatch pausing mid thigh AHAP
12 Hip Bridges AHAP

10 min AMRP
20 GHD's
20 WB

4/6/2015

4/6

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

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

AAB
10 rds
2 Anderson Back Squats @80% rest 40 sec

6 min AMRP
1 Dead @ 315/225
1 HSPU
1 Dead
2 HSPU......

10 min EMoM
1 Pausing Jerk
1 Jerk @ 80-90

10 min AMRP
20 C2B
10 Box Jumps
5 Front Squats 135/95

4/4/2015

4/4

CrossFit 540: 7,8,9,10
CrossFit 540 South: 10,11..... NO 8 AM  bc of Jakeys b day party

Either....

Back Squat Suprise!!!

or

Front Squats
1-1-1-1-1-1-1 @90% rest 40 sec

Team Wod

30 G2OH A)135/95, B)115/75, C)95/55
20 Pullups/10 MU
50 WB
20 Pullups/10 MU
50 Box Overs
20 Pullups/10 MU
50 WB
20 Pullups/10 MU
30 G2OH
20 Pullups/ 10 MU

4/3/2015

4/3

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 Squats
5-5-5-5 @70,70,75,80

100 DU
then
4rds
7 Squat Cleans
10 Ring Pushups
then
100DU
A)135/95, B)115/75 C)95/55

AAB
Snatch
10*1@70-80 rest 30 sec... no more

Emom 10
1 Squat Clean Pausing at knee for 2 sec AHAP

Elizebeth
21-15-9
Squat Cleans 135/95
Ring Dips

4/2/2015

4/2

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

4rds
40 Lunges
30 Situps
20 Pullups
10 Burpees

Accessory Closeout
Power Cleans
3-3-3-3-3@80%

AAB
Banded Bench
8*3@50-55% max  rest 45 sec

Row 1000M for time

3rds of the following
Clean and Jerk 1 rep ev 40 sec for 5 sets @80-90
15 Strict Pullups
Max distance HS Walks

8 min AMRP
30 DU
15 Power Snatches 75/55