9/1/2015

9/1

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

Front Squat
5-5-5-5-5@75%

Squat Clean
10 min Emom 85-90

OR....

50 Med Ball Squats
Run 800M

3rds
10 Clean and Jerks A)135/95, B)115/75, C)95/55
Run 400M

Accessory Closeout
2rds
20 Reverse Ring Situps
10 Kneeling KB Presses

AAB
1 and 1/4 Front Squat
Find Max

Squat Clean
10 min Emom 85-90

5 min AMRP
3 MU
30 DU

3rds
10 Clean and Jerks 155/105
Run 400M

8/30/2015

8/30

CrossFit 540: 7,8,12,1
Crossfit 540 south: 12.30,1.30

Press Warm up

Thrusters
3-3-2-2-1-1-1@80,80,90,90,95,95,?

Run 800M
50 WB
Run 800M
50 KB Swings
Run 800M
40 sec of OH Holds
50 sec of Front Rack holds
60 sec of Dead lift holds A)155/105, B)135/85, C)95/55

AAB
Snatch Balance
Ev 30 sec of 4 min, 80% plus snatch max

1 Snatch
1 Hanging Snatch
1 Oh Squat
1-1-1-1-1-1-1 AHAP, rest 1 min between

Run 2 miles

8 min AMRP
10 T2B
30 DU

8/29/2015

8/29

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

Bench Press
5-5-3-3-1-1@75,75,85,85,90,95

Team Wod
20 min AMRP
5 Clean and Jerks a)135/95, B)115/75, C)95/55
10 Pullups
15 Lunges
*When done w the first round, perform 10 DU, Rd 2, 20 DU.....

AAB
Push Press
1-1-1-1@85,90,95,?

Clean and Jerk
Ev 30 sec for 4 mins @85

Run 800
30-20-10
WB
C2B

3rds
5 Thrusters 185/125
2 RC

8/28/2015

8/28

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

Team!!! We are working on lots of new things for the Fall season at the gyms!  First of which will start this Sunday w the addition of a 7 am session at the North Gym!  Sunday we will have a 7 and an 8 am.  See you there.  More news to come!

5 rds
5 Front Squats @75-80
10 burpees
*score each round for time
**rest as needed between rounds

6rds
7 secs on 23 off of L Hangs
then
30 Box Overs *carefull:)

AAB
1 and 1/4 Back Squat
(All the way down, then get out of the hole, back down and up)
10*1 rest 60 sec

3 rep Hanging Clean
Max effort Strict HSPU
3 rep Hanging Clean
Max effort Strict HSPU
3 Rep Hanging Clean
Max effort Strict HSPU

3 min Row for max Distance

5rds
10 Box Jumps 36/30
Run 200M

8/26/2015

8/26

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

8 min EMoM
1 Halting Dead
1 Ground to Hi Pull
1 Power Clean

15 min AMRP
30 Clean and Jerks 95/65
30 Burpees                     60 reps
20 Clean and Jerks 135/85
20 Burpees                     100 reps
15 Clean and Jerks 155//105
15 Burpees                     130 reps
10 Clean and Jerks 175/115
10 Burpees                     150 reps
5 Clean and Jerks 195/125
5 Burpees                       160 reps
*continue repeating the 5 and 5 till time runs out

5 min AMRP
Weighted Lunges a)135/95, B)115/75, C)95/55

AAB
Find 2 rep Split Squat Max, each leg

3 Rep Deads @75
3 Rep OH Squat AHAP
3 Rep Deads @ 80
3 Rep OH Squat AHAP
3 Rep Deads @ 85
3 Rep OH Squat AHAP
3 Rep Deads @ 90

8 min AMRP
5 Deads 135/95
5 Power Snatch
5 OH Squat
30 DU

8/25/2015

8/25

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

Mandatory Squat Warmup
--Mobilize!!!

3 min AMRP
50 Box Jumps
Thrusters A)95/65, B)75/55, C)65/35
rest 2 min
3 min AMRP
30 BJ
Thrusters

rest 2 min

3 min AMRP
50 Toes to something
Thrusters
rest 2 min
3 min AMRO
30 T2B
Thrusters

rest 2 min

3 min AMRP
125 DU
Thrusters
rest 2 min
75 DU
Thrusters

Accessory Closeout
5rds 50M Down and Back
Dual KB Farmers Carry 70/55
*only using fingers - no thumbs/palms

AAB
8rds
20 sec on, 1.40 off
Push Jerk @85%
score reps

Alt following
5rds
3 Below Knee Hanging Snatch Hi Pulls
3 Hanging Snatch Hi Pulls 90% max plus
and
8 3 sec hold Ring Dips

5rds
10 Thrusters 95/65
10 T2B
then
1000M Row
rest 2 min
Max MU in three min

8/24/2015

8/24

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

Mandatory Squat Warmup

Front Squats
8 sets of 3 @ 75%

Helen
3rds
Run 400M
21 KB Swings 55/35
12 Pullups

Accessory Closeout
2rds
200M Sled Push 2-45's / 1-45

AAB
Anderson Front Squats
5-3-1-1-1 @70,80,90,95,?

Squat Clean
6 sets of 1 @85-90

Helen

8/22/2015

8/22

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

Fight Gone Bad.... Tag team
5rds
1 min of
Box Jumps
Push Press 75/55
Rowing
WB
SDHP 75/55
Run 200M

Accessory Closeout
30 Strict Pullups
Ev 30 seconds for 5 mins
Pause at the knee Clean

AAB
6 min ev 30 seconds
1st 30 sec : Snatch Balance 90-max
2nd 30 sec : Muscle Snatch AHAP

3 min Ev 30 sec
1 Snatch @75

3 min Ev 30 sec
1 Snatch @85

1-1@90
1-1@95

Amanda
9-7-5
MU
Squat Snatch 135/95
12 min Cap

Sled Push 200M 2-45's / 1-45
8 RC
Run 800M

8/21/2015

8/21

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

Squat Warmup

5rds
Every 5 min perform
Run 400M
5 Front Squats A)185/125, B)155/105, C)115/75
10 Burpees
*Score each rd

Accessory Closeout
3rds
20 Reverse Ring Crunches
8 Leg Curls
8 Hip Bridges AHAP

AAB
Jerk
3*1 @80
3*1 @85
8 min EMoM @90

3rds alt
Max effort HSPU
Hanging Squat Clean x5 unbroken AHAP
Max distance rowed in 15 pulls (1 free pull to start)
*rest 90 sec between stations

21-15-9
Thrusters 95/65
KB Swings 70/55
then
20 Bar Facing Burpees

8/20/2015

8/20

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

2rds
Run 800M for time
rest as needed
*score each separately

OR....

Split Jerk
Ev 30 sec for 6 mins
1 rep @75-80%

10rds of Cindy
then
20 Deads A)275/185, B)245/155, C)185/125

AAB
Back Squat
5-3-1-1-1-1@70,80,85,90,95,?

2rds
3 min of Ev 30 sec
Clean and Jerk @85
alt w
20 C2B Pullups

14-12-10-8-6-4-2
WB
T2B
after each set, 3 Deadlifts@ 315/205

8/18/2015

8/18

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

Shoulder Press
Find 2 Rep Max

Bench Press
3-3-3-2-2-1@70,75,80,90,90,95

The Beep Test

Accessory Closeout
50 Strict Pullups
or
30 MU for time

8/17/2015

8/17/2015

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

the mix

*last done on 5/5/15

100 DU

80 Squats

60 Pullups

40 Box Jumps

20 Burpees

15 min AMRP

4 Deads

Run 200M

6 Deads

Run 200M

8 Deads.....

A)275/185, B)245/155, C)185/125

AAB

10 Muscle Snatches @60

10 Snatch Balance

8 min EMoM @80

1 Snatch Hi Pull

1 Power Snatch

1 Squat Snatch

1-1-1-1-1-1@85,90,90,95,95,?

the mix

30 Duel KB Clean and Thruster

*KB do not have to touch floor

8/16/2015

8/16

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

Front Squats
Find Max

Squat Cleans
Emom 10
1 rep @ 65-75 Front Squat max

Run 1000M
50 Situps
40 WB
30 Cleans A)115/75, B)95/65, C)75/45
20 Burpees

AAB
Back Squats
8 sets of 3@75% rest 1 min

3*1 of 1 clean pausing at knee, then 1 Clean 70-80
6-10 Strict HSPU wo coming off the wall 10 Kipping HSPU

4rds
Row 500M
10 OH Squats 155/105

8/14/2015

8/14/2015

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

5rds
Run 400M
25 Lunges
20 Box Jumps
15 Pullups
10 Hanging Power Cleans A)155/105, B)135/85, C)95/55
5 Bar Facing Burpees

Accessory Closeout
3* 1 min of L Hangs
3rds 6 Split Squats AHAP

AAB
Push Press
8*2@85-90 rest 1 min * no rack

Dead Lift
Find 3 rep max

5 min AMRP
30 sec of Clean and Jerks 185/125
30 sec of rest

30 C2B Pullups
Run 1 mile
30 C2B Pullups

8/13/2015

8/13

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

Hanging Power Clean
Find Max
then
3-3-3-3@80% max found - aim for firing out of the rebound of the drop

21-15-9
Thrusters A)95/65, B)75/55, C)65/35
KB Swings A)70/55, B)55/35, C)45/20

7 min AMRP
10 Situps
7 Pushups

AAB
4 min AMRP
First 30 sec - 1 Muscle Snatch + 1 Power Snatch
Second 30 sec  - 1 M Snatch + 1 Squat Snatch

8 min AMRP
1 Snatch @90-95

3rds
3*1 Squat Clean w attempted Jerk
Overhead Squat 5 reps AHAP

5rds
155 Front Squats
14 KB Swings 70/55

8/12/2015

8/12

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

Just in case you did not get the email:

Hello Team!  We hope that everyone one has been enjoying the use of Wodify at the gyms!  Besides allowing for a much better look (not having to try and decipher Jake and Trevor's handwriting) it has also allowed for so many more options with wod tracking and our history with the different lifts.  If you have not tried using Wodify yet to track your wods and help springboard you into goal making and goal attaining, We strongly encourage you to give it a shot!  Whenever we are training to 'DO' something with our bodies, vs just showing up and working out, the results seem to be far greater.  Whats more, is that goal training also tends to be much more rewarding than the alternative.

At Crossfit 540 we have not changed our dues since 2010.  Although we still are not planning on raising the actual monthly rates anytime soon, we are planning on adding an additional Wodify charge on to the monthley dues.  This charge will be 2 dollars on top of the rate that you are currently paying.  If you have Bulk paid in advance then you are set until you need re up.  

We hope this does not inconvenience anyone too much.  Feel free to contact Jake or Trevor if you would like to discuss this in more detail.

Thanks again for being part of our 540 Family!

Mandatory Warmup

Length of Hi Knees

Length of Lunges

Upright Squat Holds

15 Squats

10 3/4 Squat Jumps

Back Squats

20 reps @ 66%

Grace!

30 Clean and Jerks A)135/95, B)115/75, C)95/55

4rds

Run 400M

rest 1 min

AAB

Back Squats

Find 3 rep Max

3rds

2 Thrusters from ground @ 90-95

5-15 Bar MU - try for unbroken sets

100 M sled Push Down 50, Back 50 for time 5-45's/2-45's 1-25

800M Run

20 HSPU

15 Cleans 165/115

15 HSPU

10 Cleans

10 HSPU

5 Cleans

8/10/2015

8/10

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

Mandatory Warmup

Front Squats
5-5-5-5-5 @70-75 rest 90 sec

25-20-15-10-5
Weighted Lunges A)95/65, B)75/55, C)65/35
KB Swings 70/55

Accessory Closeout
3rds
10 Strict Pullups
20 Reverse Ring Situps
15 Bent Over Rows

AAB
8 sets of 3 @80

8 min Emom
First 30 Sec 1 Hanging Snatch 80-90
Second 30 sec 1 below Knee hanging Snatch

2rds
10-15 Strict HSPU
5-10 C2B Butterfly or Butterfly
4 Snatch Grip Deads @ 110% Snatch max
5-10 C2B Butterfly or Butterlfy
4 Snatch Grip Deads

10 T2B
30 WB
10 T2B
25 Cal Row
10 T2B
20 Box Jumps
10 T2B
15 Oh Squats 135/95
10 T2B
100 DU

8/9/2015

8/9

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

Please make sure to pay your dues!

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
*last done on 4/6

8/8/2015

8/8

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

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

or

Deadlifts
3-3-3-3-3@75-80

Team Wod
20 min AMRP
5 Power Cleans A)155/105, B)135/85, C)95/55 AAB)185/125
5 Front Squats
5 Jerks
5 Power Cleans
5 Front Squats
5 Jerks
Run 200M

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

2rds - alt between
Max Effort MU
Ev 30 sec for 6 rds/3 mins
1 Clean and Jerk @85-95

Team Wod

8/6/2015

8/6

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

Run 1200M

or

10 min Emom
1 Power clean pausing at knee
1 Power clean
*choose own weight

2rds
30 Back Squats A)95/65, B)75/55, C)65/35
30 WB Push Press
100 M of Lunges
100 DU

AAB
21 min Emom
First 7 min
3 min Pause at knee snatch @70%
4 min Snatch
2nd 7 min
repeat @80%
3rd
7 min
repeat @90%

3rds - alt
Shoulder Press
5 reps AHAP
12 Strict Pullups

50 Cal Row
50 WB
25 Cal Row
25 WB

8/5/2015

8/5

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

Front Squat Complex
Front Squat Down, then Pause half way up and drop back down to finish squat
10 sets of 1 @ 80-85% complex max or 75-80 Front Squat max- rest 1 min

5rds
Run 400M
10 Squat Clean Thrusters

Accessory Closeout

Hanging Snatch Grip Hi Pulls

7 rds of 3 from above knees

7 rds of 3 from below knees

AAB
Front Squat Complex

Find Three Rep Clean Max (TnG)

3 min AMRP
Squat clean to OH 185/125

Run 400M
200M Farmers Carry w dual KB 70/55
10 OH Lunges 115/75
15 Front Rack Lunges
20 Back Rack Lunges
200M Farmers Carry
Run 400M

8/4/2015

8/4

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
-if needed Box Wrist/Banded Wrist
Length of Walking Pulsing Walking Lunges
8 reps of 1/4 Jumping Squats
8-12 Bar Presses
6-8 Weighted Bar Push Press
10-15Air Bar Split Jerks(footwork)

Jerk 
Find Max

Nate

***last done on 2/6
20 min AMRP
2 MU or 5 Pullups
4 HSPU or 8 Pushups or 4 Kneeling kb presses
8 Swings @A)70/55, B)55/35, C)35/20

***Last done on 2/6

Accessory Closeout
3rds
Sled Push
100M for time
*rest as needed
rx)2-45's/1-45  rx+)4-45's/2-45 + 1-25

8/2/2015

8/2

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

Run 800M for time

Run 800M
30 Burpee Box Jumps

Run 800M
50 Squats
50 Situps
50 Hanging to Overhead 45/35

Accessory Closeout
Banded Planks 3 min total
200 Farmers carry only using fingers

AAB
Front Squat
5-3-1-1-1@65,75,85,90,95

Hanging clean
8 sets of 1 @ 80-85 Ev 30 Seconds

Emom 8
1 Snatch Grip Hanging Hi pull
1 SG Hanging Hi Pull from Knee
1 SG Hanging Hi pull from below knee

5 min AMRP
3 Deads @315/205
3 MU

Run 800m
10 OH Squats @ 155/105
10 GHD's
10 Push Press
10 GHD's
10 OH Squats