8/1/2015

8/1

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

Back Squats
18 reps @ 65, 10 reps @75

Team Wod

30-25-20-15-10-5
KB Swings 55/35, AAB 70/55
Thrusters A)95/65, B)75/55, C)65/35, AAB)115/75
Pullups/C2B
HSPU/Pushups

AAB
10 rds
Clean and Jerk @85-90 rest 1 min

then team wod

7/31/2015

7/31

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

20 Clean and Jerks A)135/95, B)115/75, C)95/55
Rest 3 min
30 WB
Run 400
30 Deads
Run 400
30 WB
Run 400
90 Nasties
Run 400

AAB
5-3-1-1-1-1@65,75,85,90,?,?

Power Snatch
Find Max

3rds
10 Snatches 135/95
50 DU

6 min Cap
Run 800M
30 Front Squats
as many bar over burpees possible

7/29/2015

7/29

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

Mandatory Warmup
10 Deads
10 Hi Pulls
10 Clean and Jerks
10 1/4 depth Squat Jumps
*If you have Wrist mobility issues - Box Wrist stretch

Find max Power Clean

15 min AMRP
Run 1200M B)1000, C)800
60 Pullups
60 KB Swings
***Partition PU and KB as needed
then, with the time left
as many Thrusters possible A)115/75,B)95/55, C)65/35

Accessory Closeout
Row 800 M for time
90 sec of L hangs

AAB
Banded Cleans
8*1 @40-50 max

6 Cleans @90+

15-10-6
Thrusters 165/115
BMU
*10 min Cap

3rds
2 legless RC
20 GHD's

7/28/2015

7/28

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 Squats
5-5@75
3-3-3@85

2 min of OH hold
2 min of Front Rack hold
2 min Deadlift hold
**5 burped every drop
A)135/95
B)115/75
C)95/65

3rds
Run 400M
21 Box Jumps
15 OH Lunges 45/25
9 Burpees

AAB
Bench Press
5-3-1-1-1@70,80,90,95,?

3rds - alt following
Kneeling KB Press 8 reps AHAP
5 Snatches Pausing at mid thigh
4 Split Squats AHAP - each leg

Row 500M
75 DU
25 OH Burpees

5-10-15
Squat Snatches 115/75
Box Jumps 30/24

7/27/2015

7/27

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

Mandatory Warm Up (do it.... in addition to what you normally do)
10 Bar Deads
10 Bar Hi Pulls
10 Presses

***if you have shoulder or wrist mobility issues,
Band Pull Downs and Box Wrist stretch

DT   *last done on 3/29
5rds
12 Deads
9 HPC
6 Jerks
A)155/105, B)135/85, C)95/55

Accessory Closeout
4rds
Weighted Barbell Split Squats 4 reps each leg
10 Strict Pullups

AAB
8 sets of
1 Pausing Front Squat
1 Front Squat @75-80 Pausing Front Squat max

Run 400m for time
rest
repeat

3 sets of 40ft hs walks

Heavy DT
12 min Cap
205/145

7/25/2015

7/25

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

Team Wod 1
Relay style
2rds
Partner 1 runs 800
then
Partner 2 runs 800

Team Wod 2
12 min AMRP
100 WB
then, in sets of 5,10,15,20.....
Front Squats A)95/65, B)75/55, C)65/35
Line Sprints

AAB
Banded Back Squats
5-3-1-1-1-1@65,80,85,90,95,?

Alternate the following movements
4rds of
OH Squats 3 reps AHAP
HPC 3 reps AHAP
Max Effort Deficit HSPU 2-45/ 45

15 min AMRP
30 Cals Row
30 Burpee Box Overs
30 KB Swings 70/55
30/20 Ring Dips

7/24/2015

7/24

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 Squats
16 reps @ 68% and 10@75

10 rds
Run 200 M
Rest 1 Min

Accessory Closeout
Pinching a plate in each hand, walk 200M 35/25

AAB
Banded Jerks
8 sets of 4 @50%

4rds - alt following

Shoulder Press 2 reps AHAP
Front Squat + Jerk 2 sets AHAP
Pistols 8 reps - air or holding KB AHAP

Run 1200M for time

15 Clean and Jerks for time 185/125

7/23/2015

7/23

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

The Seven


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven" Seven rounds of:

• 7 Handstand push-ups
• 135 pound Thruster, 7 reps A)135/95,B)115/75,C)95/55
• 7 Knees to elbows
• 245 pound Deadlift, 7 reps A)245/165, B)205/135, C)165/105
• 7 Burpees
• 7 Kettlebell swings, 2 pood
• 7 Pull-ups

7/21/2015

7/21

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 Pullups
Run 800M
30 Pullups

15 Clean and Jerks a)135/95, B)115/75, C)95/55
Rest 1 Min
15 Clean and Jerks

5 min AMRP
5 Burpee Box Overs
20 DU

AAB
Anderson Back Squat
5-3-1-1-1@70,80,90+,95,?

Hanging Snatch
Find Max

8 min AMRP
1 Squat Clean 225/145
3 RC
5 Box Jumps 30/24

Extra
50 Strict Pullups
50 Strict Ring Dips
*partition

7/20/2015

7/20

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

Back Squat
Find Max

OR

Annie
50-40-30-20-10
DU
Situps

50 Front Squats A)135/85, B)115/75, C)95/55
50 KB Swings 55/35
50 Back Rack Lunges

Accessory Closeout
3rds - alt following
6 Bent Over Rows AHAP
8 KB Shoulder Press

AAB
Jerk
1-1-1-1-1-1@80-85
Clean and Jerk
1-1-1-1@ 80-85

Alternate ALL of the following - 1 min between stations
4 total rds - 2 rds of 10-15 Strict HSPU, then 2rds of 20-25 Kipping
2 rds Snatch Grip Hanging Hi Pulls
2rds 20 GHD's

3rds
Row 500M
25 Thrusters 45/35
7/5 MU

7/19/2015

7/19

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

Run 1 mile for time

5rds
20 WB
10 Deadlifts A)225/155, B)185/135, C)155/105

AAB
Banded Front Squats
5-3-1-1-1 @ 70,80,90,90,90

3rds
Good Mornings 5 AHAP
15 C2B
6 Snatch Balance @90% snatch max

5rds
20 WB
10 Deadlifts 225/155

7/17/2015

7/17

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

Sets of 14-10@70,75

20 KB Swings

Run 400

20 Pullups

20 WB

Run 400M

20 Pullups

20 Deads

Run 400M

20 Pullups

AAB

6 min EMoM

1 Power Clean

1 Squat Clean @75%

Power Clean 1-1-1-1@90+ -10 min cap

Squat Clean 1-1-1-1@90+ -10 min cap

Max Effort Strict Pullups

40 ft of HS Walks

Max Effort HSPU

Max Effort Strict Pullups

* min rest between stations

3rds

Run 400M

rest 1 min

Sled Push 50M Down and Back 3-45/2-45

rest 1 min

7/16/2015

7/16

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

10-9-8-7-6-5
Front Squats A)135/95, B)115/75, C)95/55
Ring Dips
then,
tell someone they are awesome

Accessory Closeout
3rds
5 Hanging Hi Pulls  AHAP
20 Pistols or Pistol practice on Box

AAB

Floor Press Find Max

Shoulder Press
4 sets of 3 AHAP

8 min AMRP
Row 10 Calories
8 Ring Dips
6 Power Cleans 185/125
*last done on 1/31/2015

15 OH Squats 155/105
15 Bar Over Burpees

7/15/2015

7/15

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

Bench Press
5 sets of 3@85

OR

Front Rack Lunges
2-2-2-2-2-2 AHAP

50 Situps
Run 800M

recover

50 G2OH
Run 800M

recover

50 Back Ext
Run 800M

*Score all words seperately
**Wods Can be done in any order

AAB
Front Squat
1-1-1-1-1-1@90% rest 90 sec

Hanging Snatch
1-1-1-1-1-1@90 rest 1 min

7 min AMRP
2/1 MU
15 WB
3/2 MU
15 WB
4/3 MU
15 WB.....and on till time expires

5rds
Run 400M
15 C2B

7/13/2015

7/13

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

4rds
3 Front SquatsA)155/105, B)135/85, C)95/55
10 KB Swings 55/35

recover

15 Front Squats A)135/85, B)115/75,C)95/55
45 Flytraps

recover

2rds
10 Front Squats A)115/75, B)95/55, C)75/35
15 Box Jumps

30 OH Burpees For time

*score all separately

AAB

OH Squat
Max reps @ 75% max
-weight in comments

6 min Emom
1 Snatch Hi Pull
1 Power Snatch @ 80

Find Snatch Max

2 min Row for Distance
rest 2
2 min Row for Distance

7 min AMRP
3 Clean and Jerks
3 T2B
6
6....

7/12/2015

7/12

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

Back Squats
5-5-5-5 @70-80

4rds
Run 200M
10 Deads
10 Bar Over Deads
rest 1 Min

Accessory Closeout
2rds
15 Bent Over KB 1arm Rows
45 sec Banded Plank hold

AAB
Find 2 rep Back Squat Max

Clean and Jerk
6 sets of 1 @80-90

Alt the following
2rds
Max MU
Shoulder Press 5 reps AHAP

5 min AMRP
1 Front Squat 205/135
10 DU
2
20
3
30.....

Row 1000M for time

7/11/2015

7/11

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

Team Wod
2rds
20 Pullups
40 WB
then,
Run 400M
2rds
30 Pushups
60 Situps
then,
Run 400M
2rds
40 Air Squats
80 DU
then
Run 400M

AAB
Banded Bench
8*3 @55

Alt Between
6rds 1 Thruster + 1 Push Press AHAP
3rds 10-15 Strict HSPU
3rds 10 Strict T2B

21 Deads 165/115
21 C2B
Row 750
15 Cleans
15 C2B
Row 500
9 Push Press
9 C2B
Row 250

7/10/2015

7/10

Rest Day!

7/9/2015

7/9

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

5rds
Max Reps Bench A)Bodyweight/80%, B)80%/60%, C)60%/40%
Max Reps Pullups
* rest as needed
**aim for min of 10+ reps on first set

Accessory Closeout
3rds
30 sec L Hangs
Turkish Get ups AHAP

AAB
Front Squat
8*2@78%

Alternate between
Snatch Deadlift to Explosive Shrug
4rds of 2 reps @ Snatch Max

2rds Max Ring Dips

2rds Max Strict Pullups

30-20-10
T2B
Double Repetition DU

3rds
8 Deads @ 315/205
8 Duel KB OH Lunges 55/35

7/8/2015

7/8

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

3rds
10 Clean and Jerks
rest 1 min

recover

3rds
35 WB
rest 1 min

Accessory Closeout
3rds
15 Reverse Ring Crunches
5 TnG Power Cleans AHAP
8 Split Squats

AAB

Pausing Jerk
Find Max

Jerk
Find Max

6 sets of
1 Snatch Balance
1 Squat Snatch

5 min AMRP
Row 800M
BMU

3rds
7 Cleans 185/125
3 MU
7 Def HSPU 45/25
3 MU

7/7/2015

7/7

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 Squat
12 - 10 sets @ 70-75

15 min AMRP
5 Box Overs
7 KB Swings
10 Goblet Squats
*after every round perform 5 Burpee Pullups and then add 1 rep per round after the 1st

AAB
8 rds
1 Dead
1 Squat Clean
1 Front Squat
1 Jerk
5rds @ 85,  3@90
Rest 1 Min

3rds
5 rep OH Squat
10 Strict C2B Pullups

17 min AMRP
50 Cal Row
50 WB
50 S2OH 115/75
50 Box Jumps

7/6/2015

7/6

Rest Day!

7/4/2015

7/4

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


Happy Independence Day!!!


Murph

Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
*Partition reps as needed

**50 min cuttoff

7/3/2015

7/3

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

Knock Knock,
Whose there?
Your Dues....
Your Dues who?
..........exactly........

Team We will have the same hours for Saturday for the holiday weekend since it may be the sunniest day we have!!

Normal hours on Sunday!

Front Squat
3@75
2-2@80-85
1-1-1@90+

100 DU
then
Sets of 12-10-8-6-4-2
Burpees
Thrusters A)135/85, B)115/75 C)95/55 AAB)165/115
KB Swings A)55/35 B)45/25, C)35/15 , AAB)70/55
then
100 DU