7/1/2015

7/1

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

50 WB
then
4rds
7 Box Overs
7 Front Rack Lunges A)115/75, B)95/65, C)75/55
21 DU
then
50 WB Push Press

Accessory Closeout
3rds
20 Reverse Ring Crunches
10 Duel KB Front Squats


AAB
Back Squats
8 sets of 2 @80 rest 1 min

30 MU for time 12 min Cutoff

2rds
3 sets of 3 Snatch Grip Hanging Hi Pull - heavy
2 sets of 5 Snatch Balance

Run 2 and half miles

6/30/2015

6/30/2015

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

Murph Prep

3rds
25 Pullups
25 Pushups
25 Situps
25 Squats
then
Run 1000M

AAB
8 min Emom
Power Clean 80+

Hanging Squat Clean
Find Max

3 min AMRP
5 Rope Climbs
as many WB possible
*score WB

4 min AMRP
Run 400M
As many Snatches possible 165/115
*score Snatches

5 min AMRP
Row 600
as many Burpee BJ possible
score Burpee BJ

6/29/2015

6/29

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 Souht: 5.15,6.15,11.30,4.30,5.30,6.30

Front Squats
10-8-6-4-2@70-75-80-80-85

Run 800M for time

5rds
5 Deads A)95/65, B)75/55, C)65/35
5 Power Cleans
5 HPC
5 Thrusters
5 Jerks
*5 Burpee Bar Overs for every break taken mid round


AAB
Push Press
Find 2 rep Max

3rds
6 KB Hanging Bar Shoulder Press
2 sets of 7-15 C2B Butterfly Pullups / Butterfly
100 M Sled Push 1, 45/ just the sled

3rds
Row 20 cals
15 Deficit HSPU 45/25
10 Deads 275/205

3 min AMRP
100 DU
as many Bar Thrusters possible

6/27/2015

6/27

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

Team wod
6 min amrp
5-7-9
Kb swings 55/35, aab-70/55
Wb
burpees

Rest 2

6 min amrp
50 du
10 deads a)245/165, B)215/145, c)185/125 , aab)275/195
15 ring dips : aab dips done after mu

Rest 2

12 min amrp

9 kb swings
9 wb
9 burpees
50 du
10 deads
15 ring dips

6/26/2015

6/26

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
10 Clean and Jerks
50 M Lunges
Finish Running 200M
rest 3 mins

AAB
Banded Bench Press
8 sets of 3 @ 70

3rds
10-15 Strict HSPU - more than last time
3 sets of 1 of Front Squat then Jerk @80-85
300 m Row Sprint

10-8-6-4-2
OH Squats 135/95
Cleans
then,
run 400M

6/25/2015

6/25

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

1000M Run/Row
50 Bar Thrusters
30 Pullups

recover

30 sec of Front Squats A)135/95, B)115/75, C)95/55
Rest 1 min
30 sec of Front Squats
Rest 2 min
30 sec of Front Squats
Rest 3 min
30 sec of Thrusters - same weight;)

AAB
Front Squats
5-5-5@ 70,72,75
3-3-3 @80,82,85

3rds
15 Strict T2B
8 Mid Grip Hanging Hi Pulls
8 Hip Bridges

Jackie
Row 1000M
50 Bar Thrusters
30 Pullups

6/23/2015

6/23

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

5rds
every 5 mins perform
Run 400M
15 WB
10 HPC A)135/85, B)115/75, C)95/55
*score each round

Accessory Closeout
Farmers Walks Duel 70/55
BarBell Step ups 8 each leg

AAB
Snatch Balance
Ev 30 sec 1 rep

10 rds
Power Snatch - ev 30 sec
8 min Emom
Squat Snatches - 85+

3 min AMRP
5 Hanging Squat Snatch 135/95
30 DU

rest 2

6 min AMRP
Run 800M
as many reps possible of
1 RC
3 Burpees

6/22/2015

6/22

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

10 rds
Run 200M
2 deads A)275/185, B)245/165, C)185/135
7 Pullups
10

Accessory Closeout
3rds
10 Bent Over Rows
8 Hip Bridges

AAB
Bench Press
3-3-3@75,77,80
2-2-2@ 85,87,90
1-1@95-97

Push Press from Ground
Emom 8
2 @90

2rds
40 ft HS Walks
25 GHD's

8rds
Run 200M
Odds(1,3,5,7) 12 C2B
Evens(2,4,6,8) 6 BMU
1 Clean and Jerk 235/155

6/21/2015

6/21

Crossfit 540: 8,12,1,2
Crossfit 540 South: 12.30,1.30

Front Squats
5-5@70
3-3-3@80

30 Jumping Back Squats A)95/65, B)75/55, C)65/35
30 Alt 1 Arm KB Swings
30 Box Jumps
30 Thrusters

recover

Run 1 Mile

AAB
Box Squats
10 sets of 2 @80

8 min Emom
1 Snatch Hi Pull
1 Squat Snatch

Snatch
6 singles @ 85-95

30 Jumping Back Squats A)95/65, B)75/55, C)65/35
30 Alt 1 Arm KB Snatches
30 Box Jumps 30/24
30 Thrusters

6/19/2015

6/19

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
5-5@70
3-3-3@80

2rds
25 Box Jumps
25 Jumping Pullups
25 KB Swings 35/25
25 Lunges
25 K2B
25 Push Press 55/45
25 Back Ext
25 WB
25 Burpees
*30 min Cap

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

Jerk
1-1-1-1-1@90+

Muscle Snatch + Power Snatch
1-1-1-1-1

2rds
25 Box Jumps
25 Jumping Pullups
25 KB Swings 35/25
25 Lunges
25 K2B
25 Push Press 55/45
25 Back Ext
25 WB
25 Burpees
*20 min Cap

6/18/2015

6/18

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

3rds
30 sec of Each of the following

Deads A)275/195, B)245/165, C)185/125
WB Push Press
Situps
Commando Pushups
rest 1 min

recover

50 G2OH 75/55
*if 1 break is taken then 5 Burpee Box Overs
Break #2 earns 4 Burpee Box Overs, then 3.....

Accessory Closeout
Bench
Find Max
*Put Benches and racks away;)

AAB
Front Squat Complex
1 Front Squat, Pause half way on the way up and go back down and up
Find Max and a total of 1-1-1@90+

3rds
5 rep OH Squat
3 rep Deadlift @85-90
10 reps Duel KB Snatch

10 min AMRP
1 Dead
2 Squat Snatch
3 OH Squat
4 Deficit HSPU 45+25/35
50 DU

rest 2 min

1000M Row

6/17/2015

6/17

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

4rds
Run 400M
7 Pullups
5 Front Squats A)135/85, B)115/75, C)95/55
7 Pullups
5 Front Squats

Accessory Clostout
3rds
8 Split Squats -  heavier than last time
15 Bent Over Rows

AAB
8 Min Emom
1 P Clean
1 Squat Clean @80

Clean
6 sets of 1 @90-95

3rds
10- 15 Strict HSPU - more than last time
Max MU

7 C2B
1 Snatch 135/95
7 C2B
2 snatch
7 C2B
3 Snatch..... and on till 7 and 7
10 min Cap

5rds
50m Sled Push 2-45's / 1-45
rest as Needed

6/15/2015

6/15

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

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

10 Deadlifts A)255/175, B)225/155 C)185/125
100 Med Ball Squats
10 Deadlifts
100 Nasties
10 Deadlifts
100 DU
10 Deadlifts

Accessory Closeout
3rds
15 Strict Pullups
6 Floor Press @ 80% Bench Max

AAB
Anderson Back Squats
8*3 @80

Snatch Balance
10 min Emom
1@70-80 Snatch max

8 min Emom
1 RC
10 Ring Dips
10 T2B

5 min AMRP
30 Thrusters 135/95
DU

6/14/2015

6/14

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



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

Accessory
3rds
20 Reverse Ring Situps

AAB
Banded Push Press (Purple)
Find Max +1-1-1@90+

alt the following
6rds
1 rep of complex 1 Front Squat 1 Jerk AHAP
3rds
10 Strict T2B
10 3 sec Pause Ring Dips (top and bottom)
40 feet of HS Walks

Row 400M
10 HPC 205/145
Row 400M
20 KB Swings 70/55

6/13/2015

6/13

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

Team Wod
8 total rds
30 Air Squats
Run 400M
Athlete 1 does a round, then athlete 2 does 1 rd

Team Wod
10 rds
3 Squat cleans A)155/105, B)135/95, C)115/65 AAB 185/125
10 Pullups
*Team must move WB to rd marker after each rd

6/12/2015

6/12

Rest Day

6/11/2015

6/11/2015

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

3 min Emom
5 Halting Deads
5 Box Overs

3 Min Emom
5 Clean Grip Hi Pulls
5 Squatting Box Overs

3 Min Emom
5 Wide Grip Clean Hi Pulls (few inches wider than prev grip)
5 Burpee Box Overs

3 Min Emom
5 Wide (Snatch) Grip Hi Pulls
5 Burpee Bar Overs

* Emoms roll straight into each other

80 Situps
60 WB
40 Deads A)135/95, B)115/75, C)95/65
20 Front Squats

Accessory Closeout
30 Strict Pullups

AAB
Push Press
8 sets of 2@85-90

3rds * rest no more than 1 min between sets
Max MU
6 Snatch Grip Hi Pulls - from ground- AHAP
10-15 Strict HSPU
10 Butterfly C2B/C2B
2 Snatch Balance 3 OH Squats

5 min AMRP
30 Squat Snatches 95/65
Box Overs

6/10/2015

6/10

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

Run 800M
30 Clean and Jerks A) 135/95, B)115/75, C)95/55
100 DU
Run 800M

 Accessory Closeout
200M 135/95 "yoke' Walks
3rds
30 sec L Hangs
6 HPC - AHAP

AAB
Pausing Front Squats
3-3 @80
2-2 @85
1-1-1 @90+

Run 800M For time

3rds
15 Strict Pullups
3 Squat Cleans AHAP

3rds
7 Clean and Jerks 155/105
15 T2B
then
30 OH Burpees

6/9/2015

6/9

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

Have you paid your dues?  Why not?  all the cool kids are doing it.

Back Squats

10 sets of 2 @80 rest 45 sec

Last done on 8/29/2014

20 min AMRP
5 Pullups
10 KB Swings 55/35
15 WB

AAB
10 min EMoM
Hi thigh Pause Snatch
(Speed drill to drop under bar - no power)

5 Snatches @ 90+

Fran

4rds
Run 400M
rest 1 Min

6/8/2015

6/8

Rest Day!

6/7/2015

6/7

Crossfit 540: 8,12,1,2
Crossfit 540 South: 12.30,1.30

3rds
50 m of Frog Jumps /  Walking Lunges
15 thrusters 95/65
15 Pullups

Accessory Closeout
3rds
1 min of Banded Planks
10 Bent Over Rows


AAB
Banded Jerks
8*1

Jerk
6 reps @ 90+

Max Distance Row maintaining sub 1.30/ 1.52 pace

Max Effort Ring Dips

6 min AMRP
Sets of 1-2-3-4....
Box Overs 30/24
Deadlifts 315/205

5 min AMRP
50 GHD's
DU

6/6/2015

6/6

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

Run 1 Mile for time

Team Wod
Grace 30 G2OH A)135/95, B)115/752, C)95/55
Diane 21-15-9 Deads / HSPU A)225/155 B)185/135, C)155/105
Fran 21-15-9 Thrusters / Pullups A)95/65 B)75/55 C)65/350
Isabelle A)135/95, B)115/752, C)95/55
Karen 150 WB

AAB

Hanging Snatch Max

Team Wod
Grace 30 G2OH A)135/95, B)115/752, C)95/55
Diane 21-15-9 Deads / HSPU A)225/155 B)185/135, C)155/105
Fran 21-15-9 Thrusters / Pullups A)95/65 B)75/55 C)65/350
Isabelle G2OH / AAB-Snatch A)135/95, B)115/752, C)95/55
Karen 150 WB

RX for A Weight, RX+ for AAB(Isabelle Snatch)

6/5/2015

6/5

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

!!Please have dues paid today if you are not signed up for auto draft!  Also there is a 5 dollar extra fee for non auto draft fees.

Front Squats
5-5-5-5-5 @70%

Run 800
rest 3
Run 800

10-7-5-3
Squat Cleans A)135/95, B)115/75, C)95/55
Burpees

AAB
Front Squats
8 sets of 3 @75 rest 45 sec

3rds
Hanging Squat Clean - 5 reps AHAP
10-15 Strict HSPU
2 sets of 7 Butterfly C2B/ Butterfly pull-ups

5 min AMRP
2 RC
2 Squat Cleans 185/125

5 min AMRP
50 T2B
As many WB possible

6/4/2015

6/4

Rest Day!

6/3/2015

6/3

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

30 Power Cleans
30 Front Rack Lunges
Run 800M
50 KB Swings
50 Walking Lunges

Accessory Closeout
3rds
10 Strict Pullups
10 Dual KB Front Squats

AAB
Bench Press
5*5 @ 75 rest 90 sec

3rds
12 Strict Pullups
6 Hanging Snatch Grip Hi Pulls
3 Push Press 2 Jerks
3 sets of MU Swing and Hip Snap 1 MU
* on Swing attempt to wait for feet to get close to ring level and snap hips to make a 'frown' w body

Run 800
15 Snatches 155/105
15 BMU
15 Clean and Jerks

6/2/2015

6/2

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

25 Thrusters A)135/85, B)115/75, C)95/55
for time

10 min AMRP
10 Burpees
20 WB

Accessory Closeout
3rds
20 Reverse Ring Crunches
10 Kneeling KB Strict Press

AAB
Box Squats
3 sets of 2 @ 90
1 @95

Oh Squat
3-3-3-3 @ 80

Max C2B
2rds Max  Strict HSPU

25 Thrusters for time 135/95

Row 1000
100 DU
5 mu
7 min Cuttoff