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, April 30, 2015

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



Wednesday, April 29, 2015

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!!

Monday, April 27, 2015

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

Sunday, April 26, 2015

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

Saturday, April 25, 2015

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!!

Thursday, April 23, 2015

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




Wednesday, April 22, 2015

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

Tuesday, April 21, 2015

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!

Sunday, April 19, 2015

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


Saturday, April 18, 2015

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

Friday, April 17, 2015

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





Wednesday, April 15, 2015

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

Tuesday, April 14, 2015

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

Monday, April 13, 2015

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



Saturday, April 11, 2015

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



Friday, April 10, 2015

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

Thursday, April 9, 2015

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!!

Tuesday, April 7, 2015

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

Monday, April 6, 2015

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


Sunday, April 5, 2015

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

Friday, April 3, 2015

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

Thursday, April 2, 2015

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


Wednesday, April 1, 2015

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