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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Tuesday, June 30, 2015

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

Monday, June 29, 2015

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

Sunday, June 28, 2015

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


Friday, June 26, 2015

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




Thursday, June 25, 2015

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

Wednesday, June 24, 2015

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

Monday, June 22, 2015

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

Sunday, June 21, 2015

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

Saturday, June 20, 2015

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




Thursday, June 18, 2015

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

Wednesday, June 17, 2015

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

Tuesday, June 16, 2015

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




Sunday, June 14, 2015

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

Saturday, June 13, 2015

6/14/2015

6/14

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

Jack Martin

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





Friday, June 12, 2015

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

Wednesday, June 10, 2015

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


Tuesday, June 9, 2015

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

Monday, June 8, 2015

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!

Saturday, June 6, 2015

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

Friday, June 5, 2015

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)

Thursday, June 4, 2015

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!

Tuesday, June 2, 2015

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

Monday, June 1, 2015

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