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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Wednesday, September 30, 2015

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

Tuesday, September 29, 2015

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





Monday, September 28, 2015

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

Thursday, September 24, 2015

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

Tuesday, September 22, 2015

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

Monday, September 21, 2015

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

Sunday, September 20, 2015

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


Friday, September 18, 2015

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

Thursday, September 17, 2015

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


Wednesday, September 16, 2015

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

Monday, September 14, 2015

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

Sunday, September 13, 2015

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




Saturday, September 12, 2015

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

Thursday, September 10, 2015

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


Wednesday, September 9, 2015

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

Tuesday, September 8, 2015

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



Sunday, September 6, 2015

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

Saturday, September 5, 2015

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

Friday, September 4, 2015

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

Wednesday, September 2, 2015

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

Tuesday, September 1, 2015

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