10/1/2015

10/1

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

20 Front Rack Lunges
Run 1200M
100 DU
50 Pullups
50 KB Swings
*Partition as needed
Run 1200M
20 Front Rack Lunges

Accessory Closeout
Inverted Ring Situps
3*20

AAB
Ev 30 sec for 3 mins
1 Hanging Hi Pull
1 Hanging Snatch @70-75

1-1-1-1 of same complex @ 85-90

5 min AMRP
20 OH Squats 135/95
20 Bar Facing Burpees
as many MU possible

30 T2B
15 Hanging Snatches 135/95
20 T2B
10 H Snatches
10 T2B
5 H Snatches

9/30/2015

9/30

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

5rds
Run 200M
10 thrusters A)95/65, B)75/55, C)65/35

20 Deads A)225/155, B)185/135, C)155/105
20 Burpees
Run 400

AAB
Floor Press
5-3-1-1-1-1@70-80-85-90-95-?

Thruster
Ev 30 sec for 2 min @ 80
Ev 30 sec for 2 min @85-90
EMoM for 4 min @95+

7 min AMRP
10 Deads 185/125
15 HSPU
10 Deads 235/155
15 HSPU
10 Deads 285/185
15 HSPU
10 Deads 335/215
15 HSPU
10 Deads 385/245
15 HSPU
-then repeat last section captain kick butt

2rds
Row 500
10 F Squats 185/125

9/29/20105

9/29

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

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

Run 800 for time

15 reps of Slow to fast Hi Pulls @ Wod Weight
*Slow off the ground, Staying over bar until exploding up at last moment - Hi elbows always

5rds
10 Power CleansA)95/65, B)75/55, C)65/35
10 Ring Dips

AAB
Banded Back Squats
10*2 @80% banded (make sure to use same bands) or 60% max
rest 1 min

C2B Ladder
starting at 5 reps per min, add 2 reps ev min successful
min of 6 rds/mins

3 HPC @80 P clean max
1 min HS Walks
3 HPC @83
1 min HS Walks
3 HPC @85
1 min HS Walks
3 HPC @87-90
1 min HS Walks
* Score heavies three rep and total distance, rest as needed- kinda

20-15-10-5
Calories rowed
OH Burpees

9/25/2015

9/25

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

Front Squats
8 sets of 3 @80% rest 1 min between

4rds
30 Pushups
20 Front Squats A)115/75, B)95/55, C)75/35
20 Push Press
30 Med Ball Situps

AAB
Pausing Front Squat
3-3-1-1-1-1@70,75,85,90,95,?

Squat Clean
1-1-1-1-1-1@80,85,85,90,90,95 rest 1 min between

5rds
5-10 strict HSPU
2 Snatch grip deads at Snatch max
5-10 C2B Butterfly / Butterfly

3rds
Row 500
7 Clean and Jerk 185/125

9/23/2015

9/23

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

Shoulder Press

Find a max

3 Front Squats A)165/115, B)145/95, C)115/65

run 400M

3 Front Squats

then, 

5rds

5 Pullups

10 WB

then,

3 Front Squats 

run 400M

3 Front Squats

then

5rds

5 Pullups

10 Pushups

then

3 Front Squats 

run 400M

3 Front Squats

AAB

Split Squats

EMoM 8

1 rep each leg @85-90 2 rep max

20 Strict Pullups

Ev 30 sec for 3 min

1 Hi Pull

1 Muscle Snatch

1 Power Clean

2 Rep Power clean TnG

2-2-2-2-2

20 Strict Pullups

12 min AMRP

5 Cleans 165/115

10 T2B

15 WB

9/22/2015

9/22/2015

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

Posterier Warmup

5 min AMRP
8 Deads
4 HPC
2 Bar Facing Burpees
A)155/105
B)135/85
C)115/65

2rds
1 min OH Hold
2 min Front Rack Hold
Run 200

100 M Frog Jumps for time

AAB
Pausing Jerk
Find a max

3rds
3 min Emom
Front Squat +Jerk - min of 80%
and
2 rds
5 or 3 MU - must be attempted unbroken

100 Calorie Row

5 min AMRP
30 DU
15 Power Snatches 75/55

9/21/2015

9/21

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

Team!  Please sign up for WW3 to help out on Oct 17th.  Even if just for a few hours.  We really need a lot of help and need to have shirt sizes in by Wens!  Sign up on the online list in your email or at the gym!  Thanks a bunch!

1 and 1/4 Back Squats
10 sets of 1 @83-85% rest 1 min between sets

7 min AMRP
20 Squats
10 KB Swings

Ev 30 sec for 3 mins
10 sec L Hangs
20 sec break
then
50 OH Lunges 45/25
Run 400M

AAB
1 and 1/4 Back Squats

2 rep max OH Squats

3rds
Ev 30 sec for 2 mins
1 Snatch Pausing at Hi Thigh AHAP
then
10-15 Strict HSPU

3rds
Row 500
25 Thrusters
15 C2B

9/19/2015

9/19

CrossFit 540:7,8,90,10
CrossFit 540 South: 8,10,11

5rds
Ev 2 mins
30 seconds of Hanging clean and Jerk
@50%-60 Jerk Max
*note max in comments

Team Wod
20 min AMRP
10 Pullups
10 WB Push Press
10 Deads A)135/95, B)115/75, C)95/55
5 Burpees
5 Thrusters

AAB
10 min Emom
1 Power Snatch
1 Squat Snatch

Team Wod
30 OH Squats 135/95
30 BMU
10 RC

Individual
30 Cal Row
30 Snatches 95/65
100 DU

9/18/2015

9/18

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

Run 800M
30 1 arm KB Hi Pulls, Left Arm 55/35
20 Goblet Squats
Run 800M
30 1 Arm KB Hi Pulls, Right Arm
20 Goblet Squats
Run 800M
30 KB Swings
20 goblet Squats

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

Ev 30 sec for 3 min
Clean pausing ABOVE knee

Hanging Clean
2-2-2 AHAP
alt w
Max MU - min of 5
(work on chaining together and longer swings)

Run 400
15 Clean and Jerk 185/125
Run 400

3rds
12 T2B
6 Bar Facing Burpees
3 Squat Cleans 185/125

9/17/2015

9/17

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

Emom 10
1 Front Rack Lunge each leg A)165/115, B)135/85, C)115/65 RX+)AHAP-put weight in comments
1 Front Squat
1 Push Press

10rds
2 Cleans A)185/125, B)155/105, C)125/75
4 Strict Pullups
6 WB
20 DU

AAB
Bench Press
6*3 @ 80
4*1@90
rest 1 min between

5rds not for time
10 Strict Pullups
20-40 ft HS Walks

3rds
Row 30 Calories
30 WB
60 DU

9/15/2015

9/15

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

Power Clean
1-1-1-1-1-1 AHAP

AAB
Ev 30 sec for 4 mins
Snatch Grip Hi Pull @ max
Ev 30 sec for 4 mins
clean Grip Hi Pull @ max

3rds
Ev 3 mins
10 thrusters A)115/75, B)95/65, C)75/55 AAB)135/95
15 Box Overs AAB 30/24
-score each round

*when final 3 mins is up, move on to...

3rds
Ev 5 Mins
Run 400M
5 Squat Cleans AAB Squat Snatches
10 Pullups AAB) C2B
-score each round

*when final 5 mins is up, move on to...

6 min AMRP
Run 800
40 Pushups / 30 HSPU
as many DU possible w time remaining
-score total reps

9/14/2015

9/14

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 Squats
10-8-6@70,73,76

8rds
2 Front Rack Lunges A)135/95, B)115/75, C)95/55
10 Situps
2 Front Rack Lunges
Run 200M

Accessory Closeout
2 mins of L Hangs

AAB
Anderson Front Squats
8*3@70-75 rest 1 min

400M Run
9-6-3
MU
Deadlifts 315/225

8 min AMRP
8 T2B
6 Burpee BJ
* when unable to do all 8 T2B unbroken, on next round move to  6 reps T2B but leave Burpee BJ at 6 reps, when 6 T2B cannot be done unbroken, move T2B to 4, then to 2 and remain doing sets of 2 until time expires. The Burpee BJ reps will not change

9/13/2015

9/13

CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30

Run 1000M
10 Burpees
20 HPC A)135/95, B)115/75, C)95/55
30 Burpees
20 HPC and Jerk
10 Burpees
Run 1000M

AAB

Jerk
3-3-1-1-1-1@60,70,80,85,90,95,?

Ev 30 sec for 4 mins
Snatch pausing above the knee @80-90
Ev 30 sec for 3 mins
Snatch at same weight

30-20-10
KB Swings
GHD's

10 min Cap
Row 1000
30 Pistols
15 HPC @25/145

9/11/2015

9/11

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

Sign ups are posted for WW3!!!  We need your help and you need a sweet shirt and a good time!  Throw down your info!

Please get your dues in if you have not as of yet

Bench Press
3rds
Max Reps @ BW/80%, B)80/60, C)60/40
alt w
Max Situps in 90 sec
*rest as needed between sets

Run 1 Mile for time

In remembrance
10 min AMRP
2 Deads a)225/155, B)185/135, C)155/105
001 Bar Over burpee
9 Pullups
11 Nasties

AAB
Emom 8 Split Squats
1 rep each leg @85-90 your 2 rep max

Run 1 Mile

4rds
12 thrusters 95/65
rest 30 sec

20 C2B
15 Deads 275/185
20 C2B

9/10/2015

9/10

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

Front Squats
EMoM 10
3 @ 75

30 KB Swings
3rds
15 Thrusters A)95/65, B)75/55, C)65/35
Run 400M
then
20 KB Swings
*ev time kb is dropped add 3 reps to amount left

Accessory Closeout
200M KB Farmers Carry, just fingers no thumb
AAB
Banded Push Press
10*2@80-85 ev min on the min

Emom 12
Squat Clean Thruster @ 85,90,95

8 min AMRP
8,10,12,14.....
HSPU
T2B
1 Clean and jerk after each set @ 80

3rds
Run 400M
10 Snatches 135/95
2 RC

9/9/2015

9/9

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

Warm up (after you lunge and hi knee and skip around the gym)
15 Clean Hi Pulls pausing above knee @60% wod weight
15 Clean Hi Pulls

3 min AMRP
10 WB
10 BJ

rest 2

3 min AMRP
3 Power cleans A)165/115, B)145/95, C)95/55
10 Squats

rest 2 mins

3 min AMRP
4 Burpee Pullups
10 Lunges

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

5 min AMRP
5 MU
50 DU

3rds
Snatch Grip Hanging Hi Pulls * 6
10 Strict Pullups

10 min AMRP
10 Thrusters 95/65
10 Box Jumps
10 Cal Row

9/7/2015

9/7

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

Team Wod!!!

3rds
Run 800M
Bar Over Burpees 20 reps
Squat Clean 10 reps A)155/105, B)135/85, C)95/55
Deadlifts 30 reps
Med Ball Situps 40 reps
*partitions reps as needed per round

AAB
Ev 30 sec 3 mins
1 Muscle Snatch
1 Hi Hang Snatch

Snatch
1-1-1-1-1-1-1@85+

5rds
3 Squat Cleans 155/105
5 Bar Facing Burpees
then
Run 800
2rds
25 T2B
10 Front Rack Lunges

9/6/2015

9/6

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


Back Squats 8*2 @ 80 rest 1 min between sets

20 min AMRP
4 Thrusters A)135/95, B)115/75, C)95/55
20 KB Swings 55/35
4 Front Rack Lunges A)135/95, B)115/75, C)95/55
Run 100M

AAB
Back Squats 8*2 @ 80 rest 1 min between sets

20 min on the min
Evens 3-5-7 MU
Odds 2 Clean and Jerks @80-90

AMRP
3-6-9-12....
Thrusters 100/65
C2B Pullups

9/5/2015

9/5

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

Please note South Game Day hours

Bench Press
5-5-5-3-3-3@75,80,80,85,85,90

Team Wod
Each athlete by themselves
30 Clean and Jerks A)135/95, B)115/75, C)95/55
then as a team
150 WB
rest 3 mins
Run 800M
* Score ind time for Grace/C&J
**first person done may begin on WB
***score time on clock for 150 WB w partner name in comments
****score ind run time

AAB
Banded Push Press
Find Max

3rds
Shoulder Press
2-2
Strict Pullups
8-8

30 Snatches 135/95
75 WB
Run 800M

9/3/2015

9/3

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

50 Nasties
Run 800M
25 Pullups
25 Ring Dips
Run 800M
20 Pullups
20 Ring Dips
Run 800M
15 Pullups
15 ring Dips
50 Nasties

AAB
Power Snatch
1-1-1-1-1-1@80,80,85,90,95,?

OH Squats
3-3-3 AHAP

Max Ring Dips

Split Squats
4 sets of 2 each leg @90-95 2 rep max

10-10
C2B
OH Squats @ 115/75
8-8
C2B
OH Squats @135/95
6-6
C2B
OH @ 155/105
4-4
C2B
OH @ 175/125

9/2/2015

9/2

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

Please have your dues paid no later than the 5th!  Also, please remember the 2 dollar modify fee.

Push Press
2-2-2-2-2-2@80%

10 Min AMRP
4 Deads A)225/155, B)185/125, C)155/105
8 T2B
12 WB

rest 2 mins

30 Bar Over Burpees for time

AAB
10 min EMoM
3 Pausing Jerks @ 75-80

3rds
In 4 ft increments,
Max HS Walks in 2 min
alt w
400M Runs
**rest 2 min between stations

10 Min AMRP
4 Deads A)225/155, B)185/125, C)155/105
8 T2B
12 WB