11/1/2015

11/1

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

Front Squat
3-3-3-3-3@ 75,75,80,80,85,85

4rds
Run 400M
Rest 1 Min

3rds
30 WB
Rest 30 sec

AAB
Pausing Front Squat
8/2@75

50 KB Swings
30 Burpees
10 BJ 30/24

6 min AMRP
7 HPC
14 WB
21 DU

4 min AMRP
Run 400M
as many oh Squat possible 135/95

10/31/2015

10/31

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

Warm up Wod
Wall Kicks
10 Squat Jumps
10 Bar Hi Pulls
5 Burpees
10 Cleans @ 50% max

Power Clean
1-1-1-1-1-1@75,80,85,90,95,?

Team Wod
50 Power cleans A)135/95, B)115/75, C)95/55
50 T2B
50 Back Squats
30 PC
30 T2B
30 Back Squats

AAB
Ev 30 sec for 3 mins
1 Snatch Grip Hanging Hi Pull

Hanging Snatch
6*1 @80-90 rest 30 sec between attempts

then, 1-1-1 @ 90+

20 Rope climbs for time

Team Wod
50 Power cleans A)135/95, B)115/75, C)95/55
50 T2B
50 Back Squats
30 PC
30 T2B
30 Back Squats

10/29/2015

10/29/2015

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

Warm up Wod
100 M Run
40 ft of lunges
40 ft hi knees
15 Bar Clean and Jerks

Push Press
7*2@75

10 min AMRP
2 Bar over Burpees
4 Clean and JerksA)115/75, B)95/65, C)75/35
8 Box Jumps

8 min AMRP
8/5 Ring Dips
10 T2B
12 Lunges

AAB

Shoulder Press
6*2@80

Jerks
6*3 @75

9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

6 min AMRP
5 Clean and Jerks
10/7 Ring Dips

follow immediately by
1 min of max BMU
then by
1 min of max DU

15 Toes To Bar 10 Deadlifts, 115#  / 75# 5 Snatches, 115# / 75#

10/28/2015

10/28

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

Warm up Wod
15 Wall Kicks each leg
10 Bar Deads
10 Bar Hi Pulls -from mid shin
10 Bar Snatches

EMoM 10
2 Deads @ 80
5 Bar Pushups (commando pushups)

Run 800
100 DU
Run 600
75 DU
Run 400
50 DU
Run 200
25 DU

AAB
Snatch Grip Deads
3-3-3-3-3-3
alt w
10 Strict Pullups
no more than 30 sec break between sets
and
30 ft HS Walks

Run 1200 M
Row 1200M
rest 2
Run 800M
Row 800M

10/27/2015

10/27

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

Team!  Our first Casue of the month will be supporting the Peace at Home Family Shelter.  This is a free service that helps support anyone who has been a victim of domestic violence.  Peace at Home's mission is to empower victims of domestic violence to survive and thrive by nurturing their self-determination and courage; and to promote healthy relationships and communities through education, outreach, and advocacy.  For more information please go to peaceathomeshelter.org.  If you have the means, and this cause reaches out to you please make a donation to the cause.  540 will match all donations made.

Warm Up Wod
100M Run
10 Squat Jumps

2rds
30 sec Squat hold w upright back
res 30
10 Bouncing Bottom half 1/4 Squats
10 Bouncing Half Squat
10 Bouncing Squats

Banded Wrist if needed

1 and 1/4 Front Squats
3-2-2-1-1-1@70,80,85,90,95,?

5 min AMRP
20 Squats
15 Pullups

rest 1

6 min AMRP
15 WB
10 Pullups

rest 1

7 min AMRP
5 Thrusters A)95/65 B)75/55, C)65/35
5 Pullups

AAB
1 and 1/4 Front Squats
3-2-2-1-1-1@70,80,85,90,95,?

12 min EMOM
Evens: 4-7 MU (must attempt to chain every set)
Odds: 1 Squat Clean pausing below knee, and pausing Jerk @80

10rds
5 Def HSPU 45/25
10 Cal Row - leave rower on to know what rd your on

2 mins
10 Thrusters 75/55
10 C2B
rest 1
2 mins of
7 thrusters
7 C2B
rest 1
2 mins of
4
4

10/25/2015

10/25

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

Mile Run for Time

30 reps of each of the following
Box Jumps
Jumping Pullups
KB Swings 35/25
Walking Lunges
K2E
Push Press 55/45
Back Ext
WB
Burpees
DU

AAB
OH Squats
2-2-2-2-2@80+

Emom 10
1 Squat Clean @ 85-90

2rds
1 min of
Squat Cleans 185/125
rest 1
1 min of RC
rest 1
1 min of Power Cleans
rest 1
1 min of RC

10 min AMRP
Run 400
then
10 HSPU
10 T2B
5 OH Burpees

10/24/2015

10/15

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


Push Press
3-3-2-1-1-1-1@70,75,80,85,90,95,?

Team Wod
100 KB Swings 55/35, 70/55
100 Jerks A)95/65, 75/55, C)65/35
150 DU
50 KB Swings
50 Jerks
75 DU

10/23/2015

10/23/2015

CrossFit 540: 5.15,6.05,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Front Squat 6 sets of 4 @70%

Pullup bar Hang for...
60 sec
45 sec

21-18-15-12-9-6-3
Front Squats A)115/75, )95/65, C)65/35
Push ups

AAB
Back Squats
10*3 @75

5 rds
10 Strict pullups
5 Hanging Snath Hi Pulls

10 min AMRP
10 Jumping Back Squats 135/95
10 C2B Pullups

10/21/2015

10/21

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

Warm up Wod - to be done during the 1st 15 mins of class
2rds
10 Jumping Squats
10 Deads
10 Hi Pulls
10 Presses
Run 100M

5 rds
10 Pullups
5 Deads A)275/185, B)245/165, C)185/125
*10 min cap

4, 5 min Rds
Run 400M
10 Thrusters A)115/75, B)95/65, C)75/45

AAB
Snatch
6 sets of
1 Hi Pull
1 Hi Thigh Pause - squat Snatch

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

Front Squat - Jerk
Ev 60-90 sec for 6 rds @ 85+

12 min AMRP
21 cal row
15 T2B
9  Hanging Squat Snatches 95/65

10/20/2015

10/20

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

Shoulder Press
8*2@80%

5rds
40 Situps
20 Hanging to OH 75/55
10 Bar Facing Burpees
rest 2 mins

AAB
Shoulder Press
5-5-5-5

Bench Press
8*3@75-80 rest 1 min

4rds
5 Thrusters 165/115
50 DU

8 min AMRP
10 Deadlifts 115/75
10 Jerks
10 Box Jumps

10/19/2015

10/19

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

All of us at 540 wanted to give everyone who helped out with WW3 this weekend such a thank you for the hard work and effort.  We felt as though this year was the smoothest of the three.  Whats more, is that the programming and day was by far the most complicated as well.  Comps like this are only as good as the people helping out and we have the best.  Thank you thank you thank you, for all of your incredible efforts.  Makes all of us very proud to know that such an amazing group of people choose to come to 540.

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

10 sets of
1 Hi Pull -pause above knee , with bar
1 Squat Clean - pause above knee
1 Squat clean - slow to fast pull

3rds
10 Squat Cleans a)135/95, B)115/75, C)95/55
20 Box Jumps
30 KB Swings 55/35
Run 400

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

Complex
1 Power Clean
1 Squat Clean
6@80
3 @ 90+

2rds
20 C2B Butterfly/ Butterfly
20 Deficit HSPU 45/25

12 min AMRP
200M Row
10 WB
10 OH Burpees

10/16,17,18

10/16,17,18

Team!  We have Wod War 3 This Saturday!  It begins at 8 am and will end roughly around 4.  Because we have to rearrange the entire gym we will also be closed on Friday for the setup, and Sunday for the tear down.

We will begin Normal sessions again on Monday, hence the KILLER workout we did today.

For those of you wanting to help tomorrow.... We will be up there around 10am and go until everything is completed.  Thanks ahead of time to everyone who is planning on lending a hand.

Judges and Volunteers -

Meeting at 6pm Friday night to go over the words and keep this ship smooth sailing.  If you can, please please try and be there.

Saturday please be at the gym no later than 7.30.  The event will begin at 8am.  We will feed and drink you guys throughout the day.

Sunday we will begin the tear down at 12.

Thanks everyone for the help and the patience in making this event as awesome as it is!

10/15/2015

10/15

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

150 M Frog Jumps
Run 400
10 Deads A)255/165, B)205/145, C)165/115
125 Situps
Run 400
10 Deads
100 M Lunges
Run 400
10 Deads
75  BarThrusters
Run 400
10 Deads
50 Pullups
Run 400
10 Deads
25 Bar Facing Burpees
*45 min cap

10/13/2015

10/13

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

3rds
Bench
10 reps @70+ - raise weight each set
10 Strict Pullups/ AAB hold pull up for 2 sec at top

Run 1200
rest 2
Run 400
rest 2
Run 1000
rest 2
run 400
30 min cuttoff

10/12/2015

10/12

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

Schedule for this week at 540.

Due to Wod War 3 happening this weekend we will have an altered schedule at the end of this week.  M, T, W, Th, we will stick to our normal schedule while trying to focus on "reloading" for both AAB and Gen Wods.  Limiting intensity and weights will be the main focus in allowing our bodies a break and chance to recover.

When coming back to the gym after our rest day on Wens, we will have a long 'cut off' style wod to fill you up before the weekend.  Try and make sure you come on Thursday, because we will be closed on Friday, Sat and Sun for Wod Wars.

We will start a new cycle on the Monday after.

If you are free on Friday we would love the help.  We will be rearranging the entire north gym to accommodate the event.  If you did not sign up to help on Sat, but would still like to, let your trainer know!  We will get your info and get you squared away!


Back Squats
10 sets of
1 - 3 sec descent Squats @60
1 - Pausing Squat
1 Squat
Rest 1 min between

21-15-9
Pullups / C2B
Front Lunges 95/65
Shoulder to OH

Accessory Closeout
4rds
30 sec of L Hangs
and HS Practice / Free Standing HS Practice and Wall-less HSPU

10/11/2015

10/11

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

30 KB Swings 55/35 AAB 70/55
30 Bar Thrusters
60 DU

rest 1
Run 400
Rest 1

20 KB Swings
20 Bar Thrusters
40 DU

rest 1
Run 400
rest 1

10 KB Swings
10 Bar Thrusters
20 DU

rest 1
Run 400M

10/9/2015

10/9

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

Run 800M
30 WB
10 Clean and Jerks
A)135/85, B)115/75, C)95/55
10 min Cap

rest

Run 400M
40 WB
15 Clean and Jerks
10 min cap

rest

60 WB
20 Clean and Jerks
*partition as needed
10 min Cap

AAB

Split Squats
Find Max

Snatch Balance
15 total reps at a min of 70% Snatch max

OH Squat
5 rep max

3rds
5 Hanging Hi Pulls -  Clean Grip
5 H Hi Pulls - Mid Grip
5 Hanging Hi Pulls -  Snatch Grip
and
30 ft HS Walk to wall for 10-15 Strict HSPU

8 min AMRP
2-4-6-8-10....
Thrusters 95/65
Power Cleans

10/8/2015

10/8

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

Push Press
Find Max

5rds
10 Strict Pullups
5 Bench Press @ 80-85

10 min AMRP
10 OH Lunges 45/25
10 BJ
10 KB Hi Pulls 55/35

AAB
Push Press
Find 2 Rep Max

5 sets of
3* 3 Ring Up Rises or 2 Ring Up Rises, 1 MU
and
Sled Push 100M 3-45's / 245's

6 min AMRP
10 C2B
30 DU

6 min AMRP
10 HSPU
10 GHD's

10/7/2015

10/7

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

Front Squat
8*3@75 rest 1 min

2rds
Run 800M
rest 3 min

Ev 30 sec for 10 rds
3 Front Squats A)135/85, B)115/75, C)95/55
3 Bar FACING Burpees
*Score time on every rd

AAB

Front Squat
8*3@75 rest 1 min

Ev 30 sec for 2 min
Snatch @ 80
Ev 30 sec for 2 min
Snatch @ 85

Snatch
1-1-1-1-1

2rds
10 Snatches 165/115
5 RC

7 min AMRp
15 T2B
10 Front Squats 95/65
5 Bar Facing Burpees

10/5/2015

10/5/2015

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

Shoulder Press
8*3 @80% max, rest 1 min

4rds not for time
10 strict Pullups
15 sec of L Hold
10 strict Ring Dips

5rds
10 Bar Thrusters - please don't drop the bar
10 Box Jumps

200 M Lunges for time

AAB
Jerk 8*2 rest 1 Min

6 sets of
1 Dropping Front Squat
1 Squat Clean

6 min AMRP
5-10-15-20-25.....
Bar Thrusters
C2B

5rds
Row 500 rest 1 min

10/4/2015

10/4

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


3 rds of the following

Run 800M
3rds
3 Deads A255/165, B)225/145, C)185/125 AAB)295/205
6 Bar Facing Burpees / AAB 3 MU
30 DU

10/3/2015

10/3

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

Front Squat
Find 3 Rep max
then perform 85% of that at 2 sets

7 min AMRP
Alt Power Cleans for 15 total reps A)135/85, b)115/75, C)95/55
then 10 Pushups anyway chosen

rest

7 min AMRP
Alt 5 Air Squats for 50 total reps
then 10 Pullups anyway chosen

rest

Relay w partner
10 200M runs total

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

Alt 5 sets of
Snatch Hi Pulls * 3
10 Strict Pullups
10 Strict Ring dips

40 G2OH 75/55
30 OH Squat
20 G2OH
10 OH Squats
Row 500