12/1
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
Shoulder Press
1-1-1-1@90+
Push Press
10 sets of 1 @ 80-85 - rest 30 sec
Gen Wod
21-15-9
Front Rack Lunges A)115/75, B)95/55, C)65/35
Pullups
75 situps for time
AAB - after SP and PP
Ev 30 sec for 3 min
1 Clean Hi Pull
1 Squat Clean @75
then
4 min EMoM
1 Clean Hi Pull
1 Squat Clean @85
7 min AMRP
Open Wod 12.5
3-6-9-12....
Thrusters
Pullups
Monday, November 30, 2015
Saturday, November 28, 2015
11/29/2015
11/29
Crossfit 540: 7,8,12,1
Crossfit 540 South: 12.30,1.30
Hanging Snatch
Find Max
Strict Pullup ladder
Begin with 5 Strict pull-ups, then add 1 ev min until unable to complete in 1 min timeframe
*max of 10 mins
75 G2OH 75/55
Ev min perform 6 Bar over Burpees or AAB: 2 RC
Crossfit 540: 7,8,12,1
Crossfit 540 South: 12.30,1.30
Hanging Snatch
Find Max
Strict Pullup ladder
Begin with 5 Strict pull-ups, then add 1 ev min until unable to complete in 1 min timeframe
*max of 10 mins
75 G2OH 75/55
Ev min perform 6 Bar over Burpees or AAB: 2 RC
Friday, November 27, 2015
11/28/2015
11/28
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Warm Up Wod
Squat Holds
1/4 Pulses
1/2 Pulses
10 Squats
10 Squat Jumps
10 Pushups
10 Bar Presses
10 Bar Thrusters
5rds
5 Jerks A)155/105, B)135/85, C)95/55 AAB 185/125
10 Back Squats
15 T2B
30 DU
CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,10,11
Warm Up Wod
Squat Holds
1/4 Pulses
1/2 Pulses
10 Squats
10 Squat Jumps
10 Pushups
10 Bar Presses
10 Bar Thrusters
5rds
5 Jerks A)155/105, B)135/85, C)95/55 AAB 185/125
10 Back Squats
15 T2B
30 DU
Thursday, November 26, 2015
11/27/2015
11/27
CrossFit 540:8,9,10
CrossFit 540 South: 9,10
Warm up Wod
10 Lunges
10 Squats
10 Bar G2OH
10 Bar Thrusters
5 Burpee Tuck Jumps
3rds
10 Front Squats / AAB: OH Squats A)135/85, B)115/75 C)95/55
10 HSPU/ 20 Pushups /AAB: Def HSPU
10 Power Cleans A)155/105, B)135/85, C)95/55 AAB)185/125
10 Burpee Pullups /AAB)MU
10 Box Jumps 30/24 AAB)36/30
CrossFit 540:8,9,10
CrossFit 540 South: 9,10
Warm up Wod
10 Lunges
10 Squats
10 Bar G2OH
10 Bar Thrusters
5 Burpee Tuck Jumps
3rds
10 Front Squats / AAB: OH Squats A)135/85, B)115/75 C)95/55
10 HSPU/ 20 Pushups /AAB: Def HSPU
10 Power Cleans A)155/105, B)135/85, C)95/55 AAB)185/125
10 Burpee Pullups /AAB)MU
10 Box Jumps 30/24 AAB)36/30
Tuesday, November 24, 2015
11/25/2015
11/25
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
Bench Press
8 sets of 3 @ 75
AAB
Floor Press
5-3-1-1-1-1@70,80,85,90,95,?
50 Ring Dips
40 Pullups/C2B
30 Twoofers
20 Front Rack Lunges A)135/95, B)115/75, C)95/55
10 Burpee Box Jumps AAB)30/24
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
Bench Press
8 sets of 3 @ 75
AAB
Floor Press
5-3-1-1-1-1@70,80,85,90,95,?
50 Ring Dips
40 Pullups/C2B
30 Twoofers
20 Front Rack Lunges A)135/95, B)115/75, C)95/55
10 Burpee Box Jumps AAB)30/24
Monday, November 23, 2015
11/24/2015
11/24
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
Hours this week
Tues, Wens : Normal
Thurs: Off
Fri: North- 8,9,10 South- 9,10
Sat, Sun: Normal
Wod
Front Squat
5-3-1-1-1-1@70,80,85,90,95,?
Annie
50-40-30-20-10
DU
Situps
8 min AMRP
12 Deads
9 HPC
6 Jerks A)135/95, B)115/75, C)95/55
AAB
W 2 diff bars, alt between
1 Front Squat + Jerk
and
1 Squat Clean and Jerk
* make Squat Clean weight 5-10lbs lighter than FS weight
1-1-1-1-1-1-1-1
4rds
400 M Row for time
Walk outside of 8 by 6 Box on hands
or C2B Butterfly or Butterfly
90 sec AMRP
C and J 185/125
3rds
8 Bar Over Burpees
10 OH Squats 135/95
12 T2B
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
Hours this week
Tues, Wens : Normal
Thurs: Off
Fri: North- 8,9,10 South- 9,10
Sat, Sun: Normal
Wod
Front Squat
5-3-1-1-1-1@70,80,85,90,95,?
Annie
50-40-30-20-10
DU
Situps
8 min AMRP
12 Deads
9 HPC
6 Jerks A)135/95, B)115/75, C)95/55
AAB
W 2 diff bars, alt between
1 Front Squat + Jerk
and
1 Squat Clean and Jerk
* make Squat Clean weight 5-10lbs lighter than FS weight
1-1-1-1-1-1-1-1
4rds
400 M Row for time
Walk outside of 8 by 6 Box on hands
or C2B Butterfly or Butterfly
90 sec AMRP
C and J 185/125
3rds
8 Bar Over Burpees
10 OH Squats 135/95
12 T2B
Saturday, November 21, 2015
11/22/2015
11/22
CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30
Warm Up Wod
Roll Shoulders
10 Push Ups / HS practice
Upright Squat holds
Pulsing upright Squat holds
Squat jumps
Shoulder Press
1-1-1-1-1-1-1@70,80,85,90,95,95+,95+
3rds
15 Pullups
15 OH Burpees
40 WB
50 Bar SDHP for time
AAB
Banded Jerk
10*2@55-60 rest 60 sec between
4 rds
10-15 C2B
5 Snatch Grip Deads to knee @ max
20-40 ft HS Walk
8 min AMRP
10-20-30-40-50....
WB
Half rep G2OH 75/55
CrossFit 540: 7,8,12,1
CrossFit 540 South: 12.30,1.30
Warm Up Wod
Roll Shoulders
10 Push Ups / HS practice
Upright Squat holds
Pulsing upright Squat holds
Squat jumps
Shoulder Press
1-1-1-1-1-1-1@70,80,85,90,95,95+,95+
3rds
15 Pullups
15 OH Burpees
40 WB
50 Bar SDHP for time
AAB
Banded Jerk
10*2@55-60 rest 60 sec between
4 rds
10-15 C2B
5 Snatch Grip Deads to knee @ max
20-40 ft HS Walk
8 min AMRP
10-20-30-40-50....
WB
Half rep G2OH 75/55
Friday, November 20, 2015
11/21/2015
11/21
Crossfit 540: 7,8,9,10
Crossfit 540 south: 8,10,11
Warm Up Wod
15 Back Ext
Wall Kicks
5 Burpee Tuck Jumps
10 Bar Snatch Grip Hi Pulls
10 Bar Snatches
10 Bar Split Snatches
Team Wod
Each ind at the same time,
30 Snatches / Split Snatches A)95/65, B)75/55, C)65/35
then
4rds
100 DU
25 BJ
25 Ring Dips
then
50 Power Cleans A)135/95, B)115/75, C)95/55
AAB
Ev 30 sec for 3 mins
1 Snatch Grip Dead to knees
1 Snatch Grip Dead to Hi Pull
1 Power Snatch @ 70
Power Snatch
2 Rep max
7 min AMRP
10 Cals Rowed
30 DU
Crossfit 540: 7,8,9,10
Crossfit 540 south: 8,10,11
Warm Up Wod
15 Back Ext
Wall Kicks
5 Burpee Tuck Jumps
10 Bar Snatch Grip Hi Pulls
10 Bar Snatches
10 Bar Split Snatches
Team Wod
Each ind at the same time,
30 Snatches / Split Snatches A)95/65, B)75/55, C)65/35
then
4rds
100 DU
25 BJ
25 Ring Dips
then
50 Power Cleans A)135/95, B)115/75, C)95/55
AAB
Ev 30 sec for 3 mins
1 Snatch Grip Dead to knees
1 Snatch Grip Dead to Hi Pull
1 Power Snatch @ 70
Power Snatch
2 Rep max
7 min AMRP
10 Cals Rowed
30 DU
Thursday, November 19, 2015
11/20/2015
11/20
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
Thanksgiving Sch!
Regular hours on Tues and Wens (2 day cycle)
Thurs : off
Fri : TBA reduced hours
Sat, Sun: Reg
Back Squat
8*2@80 rest 45 sec
25 Heavy Thrusters for time
A)135/95, B)115/75, C)95/65
7 min AMRP
4 Front Rack Lunges 95/65
6 T2B
AAB
1 1/4 Back Squat
Find max
25 Heavy Thrusters for time
A)135/95, B)115/75, C)95/65
14 min AMRP
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU
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
Thanksgiving Sch!
Regular hours on Tues and Wens (2 day cycle)
Thurs : off
Fri : TBA reduced hours
Sat, Sun: Reg
Back Squat
8*2@80 rest 45 sec
25 Heavy Thrusters for time
A)135/95, B)115/75, C)95/65
7 min AMRP
4 Front Rack Lunges 95/65
6 T2B
AAB
1 1/4 Back Squat
Find max
25 Heavy Thrusters for time
A)135/95, B)115/75, C)95/65
14 min AMRP
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU
Tuesday, November 17, 2015
11/18/2015
11/18
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
25 min AMRP
Run 800M
then
20 Pullups / C2B
20 WB
20 KB Swings 55/35 AAB 70/55
20 BJ
20 Deads A)255/165, B)225/145, C)185/125
20 Pushups AAB)20 HSPU
15
15
15
15
15
15
10........
5..... stay at 5 reps or each until time runs out
AAB : perform 1 Squat Snatch 135/95 and 1 RC after each station
**score total reps
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
25 min AMRP
Run 800M
then
20 Pullups / C2B
20 WB
20 KB Swings 55/35 AAB 70/55
20 BJ
20 Deads A)255/165, B)225/145, C)185/125
20 Pushups AAB)20 HSPU
15
15
15
15
15
15
10........
5..... stay at 5 reps or each until time runs out
AAB : perform 1 Squat Snatch 135/95 and 1 RC after each station
**score total reps
Monday, November 16, 2015
11/17/2015
11/17
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
Team!! Remember that Barrett Baber is on the Voice tonight performing! Please go to nbc.com or download the app to vote for him. He worked out at 540 for many years and is one of our own. Lets help him stay on top and see a 540'er go all the way!!!
Shoulder Press
10 sets of 2@80-85 rest no more than 45 between
5 min AMRP
5 P cleans A)95/65, B)75/55, C)65/35
3 Bar Facing Burpees
*at the beginning of every minute, perform 5 situps
rest 2
5 min AMRP
4 P Cleans A)115/75 B)95/65, C)75/55
4 BF Burpees
*at the beginning of every minute, perform 5 situps
rest 2
5 min AMRP
3 P Cleans A)135/95, B)115/75 C)95/65
5 BF Burpees
*at the beginning of every minute, perform 5 situps
AAB
Jerk
1-1-1-1-1-1-1@70,75,80,85,90,95,?
**25 min from start of class to find weight
Row 500
20 OH burpees
then 4 min to find C and J Max
8 min AMRP
15 T2B
10 G2OH 95/65
5 Box Jumps 30/24
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
Team!! Remember that Barrett Baber is on the Voice tonight performing! Please go to nbc.com or download the app to vote for him. He worked out at 540 for many years and is one of our own. Lets help him stay on top and see a 540'er go all the way!!!
Shoulder Press
10 sets of 2@80-85 rest no more than 45 between
5 min AMRP
5 P cleans A)95/65, B)75/55, C)65/35
3 Bar Facing Burpees
*at the beginning of every minute, perform 5 situps
rest 2
5 min AMRP
4 P Cleans A)115/75 B)95/65, C)75/55
4 BF Burpees
*at the beginning of every minute, perform 5 situps
rest 2
5 min AMRP
3 P Cleans A)135/95, B)115/75 C)95/65
5 BF Burpees
*at the beginning of every minute, perform 5 situps
AAB
Jerk
1-1-1-1-1-1-1@70,75,80,85,90,95,?
**25 min from start of class to find weight
Row 500
20 OH burpees
then 4 min to find C and J Max
8 min AMRP
15 T2B
10 G2OH 95/65
5 Box Jumps 30/24
Sunday, November 15, 2015
11/16/2015
11/16
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
Please note that you can make $ donations to Toys for Tots or bring in an actual toy!
Make a child's Christmas better this year!
Warm Up Wod
Length of Walking lunges
Length of Hi knees or hi skips
10 Squats
5 Jumping Squats - high
Back Squat
3-3-3-3-3@70,80,85,90,90+
find 3 rep max
Gross
12 min AMRP
4 Front Squats
4 Thrusters
4 Jerks
40 DU
AAB
Box Squats
8*3@70 rest 40 sec between
4rds
12 Strict Pullups
12 strict / Deficit HSPU
4 Snatch Grip Hi pulls @ max
*no longer than 45 sec rest between stations
14 min AMRP
7 MU
50 WB
100DU
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 note that you can make $ donations to Toys for Tots or bring in an actual toy!
Make a child's Christmas better this year!
Warm Up Wod
Length of Walking lunges
Length of Hi knees or hi skips
10 Squats
5 Jumping Squats - high
Back Squat
3-3-3-3-3@70,80,85,90,90+
find 3 rep max
Gross
12 min AMRP
4 Front Squats
4 Thrusters
4 Jerks
40 DU
AAB
Box Squats
8*3@70 rest 40 sec between
4rds
12 Strict Pullups
12 strict / Deficit HSPU
4 Snatch Grip Hi pulls @ max
*no longer than 45 sec rest between stations
14 min AMRP
7 MU
50 WB
100DU
Thursday, November 12, 2015
11/13/2015
11/13
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
Team!!!! We had a GREAT initial turnout for the first Cause of the Month at 540. Im so proud of our group! We had a total of 1437 dollars donated to the Peace at Home Family Shelter. With the 540 match that makes the total 2874 dollars raised. Great job everyone.
Remember the next Cause is Toys for Tots. We have to have donations in by the 18th. We will except donations and toys if you want to bring anything in.
Wod
Run 1000
rest 2
Run 800
rest 1
Run 400
5rds
15 Ring Dips
15 Situps
30 DU
AAB
Shoulder Press
1-1-1-1@90,90,90,95
Pausing Jerk
8*1 rest 45 sec @ 75-80
Row 1000
3rds
7 BMU
14 KB Swings 70/55
21 DU
then
Row 1000
3rds
8 Deads 295/205
16 Ring Dips
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 had a GREAT initial turnout for the first Cause of the Month at 540. Im so proud of our group! We had a total of 1437 dollars donated to the Peace at Home Family Shelter. With the 540 match that makes the total 2874 dollars raised. Great job everyone.
Remember the next Cause is Toys for Tots. We have to have donations in by the 18th. We will except donations and toys if you want to bring anything in.
Wod
Run 1000
rest 2
Run 800
rest 1
Run 400
5rds
15 Ring Dips
15 Situps
30 DU
AAB
Shoulder Press
1-1-1-1@90,90,90,95
Pausing Jerk
8*1 rest 45 sec @ 75-80
Row 1000
3rds
7 BMU
14 KB Swings 70/55
21 DU
then
Row 1000
3rds
8 Deads 295/205
16 Ring Dips
Wednesday, November 11, 2015
11/12/2015
11/12
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
Warm Up Wod
Roll out shoulders
HS practice
10 Push ups
Bench Press
3-3-3-3-3-3@75,80,85,90,90+,90+
score heaviest 3 rep
Warm Up Wod
Box Wrist Stretch
Upright Back Squat Holds 30 sec
1/4 Bottom Squat Pulse
1/2 Bottom Squat Pulse
10 Squats
Bar Kips
Hold Wod Weight in Front Rack
and Squatting front rack for 15 sec each
Bell
*last done on 3/26
3rds
21 Deads A)185/125, B)155/105, C)115/75
15 Pullups
9 Front Squats
AAB
Anderson Front Squat
5-3-1-1-1-1@70,80,85,90,95,?
4rds
14 C2B
7 OH Squats 135/95
10-9-8-7-6-5-4-3-2-1
OH Burpees
* 1 Squat Clean to OH after each set 185/125
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
Roll out shoulders
HS practice
10 Push ups
Bench Press
3-3-3-3-3-3@75,80,85,90,90+,90+
score heaviest 3 rep
Warm Up Wod
Box Wrist Stretch
Upright Back Squat Holds 30 sec
1/4 Bottom Squat Pulse
1/2 Bottom Squat Pulse
10 Squats
Bar Kips
Hold Wod Weight in Front Rack
and Squatting front rack for 15 sec each
Bell
*last done on 3/26
3rds
21 Deads A)185/125, B)155/105, C)115/75
15 Pullups
9 Front Squats
AAB
Anderson Front Squat
5-3-1-1-1-1@70,80,85,90,95,?
4rds
14 C2B
7 OH Squats 135/95
10-9-8-7-6-5-4-3-2-1
OH Burpees
* 1 Squat Clean to OH after each set 185/125
Monday, November 9, 2015
11/10/2015
11/10
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
Team!! Please note that today will be the last day to donate to the Peace at Home Family Shelter. We will have a Christmas oriented Cause right around the corner!
8rds (alt movements)
3 Push Press @70
3 Hanging Snatch Grip Hi Pulls
7 Strict Pullups *not for time
20 sec of L Hangs
10-20-40-20-10
WB
KB Swings
AAB
Bench Press
5-3-1-1-1-1@70,80,85,90,95,?
Snatch
Ev 30 sec of 10 rds @80
8 min AMRP
HSPU
buy in of 20 DU every min
15 min EMoM
10/8 Cal Row
1 RC
*if RC is not completed in min, finish RC and rest remainder of min
**score rds completed
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 note that today will be the last day to donate to the Peace at Home Family Shelter. We will have a Christmas oriented Cause right around the corner!
8rds (alt movements)
3 Push Press @70
3 Hanging Snatch Grip Hi Pulls
7 Strict Pullups *not for time
20 sec of L Hangs
10-20-40-20-10
WB
KB Swings
AAB
Bench Press
5-3-1-1-1-1@70,80,85,90,95,?
Snatch
Ev 30 sec of 10 rds @80
8 min AMRP
HSPU
buy in of 20 DU every min
15 min EMoM
10/8 Cal Row
1 RC
*if RC is not completed in min, finish RC and rest remainder of min
**score rds completed
Sunday, November 8, 2015
11/9/2015
11/9/2015
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
Pausing Front Squat
Find Max
5 min AMRP
Squat Clean to OH
7 min AMRP
30 DU
15 G2OH 75/55
AAB
1 and 1/4 Front Squat
10*1@80-85
3rds
3 reps of Squat Clean @85-90-95
and
Max MU - min of 7
12 min AMRP
3 snatches 135/95
6 Clean and Jerks
9 C2B
54 DU
Row 1000
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
Pausing Front Squat
Find Max
5 min AMRP
Squat Clean to OH
7 min AMRP
30 DU
15 G2OH 75/55
AAB
1 and 1/4 Front Squat
10*1@80-85
3rds
3 reps of Squat Clean @85-90-95
and
Max MU - min of 7
12 min AMRP
3 snatches 135/95
6 Clean and Jerks
9 C2B
54 DU
Row 1000
Saturday, November 7, 2015
11/8/2015
11/8
CrossFit 540: 7,8,12,1
Crossfit 540 South: 12.30,1.30
the Junk Drawer
50 KB Swings 55/35
Run 400
50 Pushups
Run 400
50 BJ
Run 400
50 Deads
Run 400
50 WB
Run 400
CrossFit 540: 7,8,12,1
Crossfit 540 South: 12.30,1.30
the Junk Drawer
50 KB Swings 55/35
Run 400
50 Pushups
Run 400
50 BJ
Run 400
50 Deads
Run 400
50 WB
Run 400
Thursday, November 5, 2015
11/6/2015
11/6
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
Warm Up Wod
Wall Kicks - tight tummy - bent only at hip
Squat Holds
10 Bottom 1/4 Pulses
10 Bottom half pulses
10 Squats
5 Burpees
Kip on Bar
5rds
Max Pullups/C2B
2 min of max Thrusters A)115/75, B)95/55 C)65/35 AAB)135/95
Score reps on each rd, for each movement
**AAB
First 2 Rds - Thrusters
Next 2 rds - Snatches
Last Rd - Clean and Jerk
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
Wall Kicks - tight tummy - bent only at hip
Squat Holds
10 Bottom 1/4 Pulses
10 Bottom half pulses
10 Squats
5 Burpees
Kip on Bar
5rds
Max Pullups/C2B
2 min of max Thrusters A)115/75, B)95/55 C)65/35 AAB)135/95
Score reps on each rd, for each movement
**AAB
First 2 Rds - Thrusters
Next 2 rds - Snatches
Last Rd - Clean and Jerk
Wednesday, November 4, 2015
11/5/2015
11/5
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
Pausing Jerks
1-1-1-1-1@60%
Jerk
1-1-1-1-1-1-1-1@75,75,80,80,85,90,95,?
15 min AMRP
10 BJ
10/7 Ring Dips
10 KB Swings
25 DU
AAB
Banded Push Press
10*2@70 rest 1 min
2rds
Deads
Box Jumps
12-12 205/145
10-10 255/165
8-8 285/195
then 3 mins for max MU
*score time done and MU
5 min AMRP
10 OH Squats 135/95
50 DU
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
Pausing Jerks
1-1-1-1-1@60%
Jerk
1-1-1-1-1-1-1-1@75,75,80,80,85,90,95,?
15 min AMRP
10 BJ
10/7 Ring Dips
10 KB Swings
25 DU
AAB
Banded Push Press
10*2@70 rest 1 min
2rds
Deads
Box Jumps
12-12 205/145
10-10 255/165
8-8 285/195
then 3 mins for max MU
*score time done and MU
5 min AMRP
10 OH Squats 135/95
50 DU
Tuesday, November 3, 2015
11/4/2015
11/4
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
Warm Up Wod
1 min of upright Squat Holds
10 1/4 bottom pulsing squats
10 1/2 bottom pulsing squats
10 Pulsing Squats
Length of hi knee runs
Back Squats
10 sets of 3 @ 70 - rest 1 min between
2rds
Run 400
15 Power cleans A)115/75, B)95/65, C)75/55
15 Jerks
6 min AMRP
10 WB
5 Burpee Pullups
AAB
Anderson Back Squat
5-3-1-1-1-1@70,80,85,90,95,?
Ev 30 sec for 3 mins
1 Snatch Hi Pull
tng
1 Squat Snatch
Find 3 rep Tng Snatch
15 C and J 155/105
15 BJ
5
5
Run 200M
Row 30
30 Front Squats 95/65
30 GHD's
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
1 min of upright Squat Holds
10 1/4 bottom pulsing squats
10 1/2 bottom pulsing squats
10 Pulsing Squats
Length of hi knee runs
Back Squats
10 sets of 3 @ 70 - rest 1 min between
2rds
Run 400
15 Power cleans A)115/75, B)95/65, C)75/55
15 Jerks
6 min AMRP
10 WB
5 Burpee Pullups
AAB
Anderson Back Squat
5-3-1-1-1-1@70,80,85,90,95,?
Ev 30 sec for 3 mins
1 Snatch Hi Pull
tng
1 Squat Snatch
Find 3 rep Tng Snatch
15 C and J 155/105
15 BJ
5
5
Run 200M
Row 30
30 Front Squats 95/65
30 GHD's
Monday, November 2, 2015
Sunday, November 1, 2015
11/2/2015
11/2
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
Bench Press
3-3-3-3-3-3 @75,75,80,80,85,85
6 min AMRP
1 Dead
1 HPC
1 Front Rack Lunge - each leg
1 Jerk
*perform 3 Bar Over Burpees ev min
10 min AMRP
Run 800M
100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees
-if completed score reps done w time in comments
AAB
Thruster
1-1-1-1-1-1-1@80,80,85,90,95,?
Max Rep Strict HSPU
Row 1000
15 MU
30 HSPU
50 Squats
15 HSPU
50 Squats
8 min EMoM
20 C2B
20 Front Rack Lunges 95/65
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
3-3-3-3-3-3 @75,75,80,80,85,85
6 min AMRP
1 Dead
1 HPC
1 Front Rack Lunge - each leg
1 Jerk
*perform 3 Bar Over Burpees ev min
10 min AMRP
Run 800M
100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees
-if completed score reps done w time in comments
AAB
Thruster
1-1-1-1-1-1-1@80,80,85,90,95,?
Max Rep Strict HSPU
Row 1000
15 MU
30 HSPU
50 Squats
15 HSPU
50 Squats
8 min EMoM
20 C2B
20 Front Rack Lunges 95/65
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