1/1/2016

1/1

CrossFit 540: 10.30 - 12.30... one long wod
CrossFit 540 South: 10.30 - 12.30... one long wod

10.45 - Fran

11.15 -
Run 800M
200 DU
Run 800M

11.45 -
50 WB
25 KB Swings 75/55

12.15 -
5rds
5 G2OH 95/65
5 Burpees

or

Power Amanda
9-7-5
MU
Power Snatch

12/31/2015

12/31

CrossFit 540: 5.15,6.15,8.15,11.30
CrossFit 540 South: 5.15,6.15,11.30

PLEASE NOTE THAT THERE ARE NO EVENING CLASSES

Special New Years day wod on 1-1-2016 from 10.30 - 12.30 at North and South...... The Gauntlet

3rds
30 Deads A)115/75, B)95/65, C)75/55
20 OH Lunges 45/25
10 Jerks
then
30 Box Overs

AAB
Ev 30 sec for 5 min
Snatch Hi Pull
Snatch

Ev 30 sec for 5 min
Hi mid Thi pause Snatch
Snatch

3rds
Row 500
30 Deads 155/105
20 F Squats
10 Jerks
rest 4 mins
score each rd

12/30/2015

12/30

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

Back Squats: 8 sets of 3 @ 75

10-9-8-7-6-5-4-3-2-1
Ring Dips
Front SquatsA)135/95, B)115/75, C)95/55
T2B

AAB
Back Squats

50 WB
50 T2B
50 G2OH 75/55

2rds
Row 30 Cals
20 GHD's
10 Burpee BMU

12/28/2015

12/28

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

Push Press
8 sets of 3@80 rest 60 sec

Swim 800M

jk

8 min AMRP
16-14-12-10-8-6-4-4-4-4-4....
Back Squats A)115/75, B)95/55, C)75/35
Pullups

5 min AMRP
4 Thrusters 95/65
2 Bar Facing Burpees

AAB /  Competitor programming
Push Press

5rds
Ev 3 mins
Row 20 Cals
10 Burpees over Rower
*score every rd

15 min AMRP - .....reasonable;)
1 Snatch 135/95
2 MU
3 P Cleans
4 Burpees

12/27/2015

12/27

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

Front Squat
5-5-5-5-5@60,65,70,75,75+

3rds
50 Hanging to OH A)135/95, b)115/75, C)95/55
*7 Burpee Pullups on every drop;)

AAB
Front Squat
5-5-5-5-5@60,65,70,75,75+

5rds
5 Hanging Snatch Grip Hi Pulls
10 Strict Pullups
15 Pistols (focus on weight in heel in descent and ascent)

5 Power Cleans 225/145
15 HSPU
4 Power cleans
12
3
3
2
6
then, rest 1 min
2 min AMRP
10 Lunges
3 Burpees

12/26/2015

12/26

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

Team Wod
100 WB
then
10rds
7 Box Overs
7 Front Rack Lunges A)115/75, B)95/65, C)75/55
21 DU
then
100 WB Push Press

AAB

Emom 5
Muscle Snatch
Power snatch

Emom 5
Snatch Grip Mid Thigh Pausing hi Pull
Mid Thigh Pausing Snatch

Snatch
1-1-1-1-1-1

14 min AMRP
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU / 30 Strict C2B

12/23/2015

12/23

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

Please note we have NO evening sessions at South

7 min AMRP
15 Pullups
15 Pushups
15 Box Jumps
1 min Rest
7 Min AMRP
10 Pullups
10 Pushups
10 Box Jumps
1 min Rest 
7 min AMRP
5
5
5

AAB
5 min AMRP
40 C2B Pullups
20 HSPU
As many Burpee Box Jumps possible
then
4 min to find a Clean and Jerk max
(weight can be already set up)

rest 2

5 min AMRP
20 C2B
15 HSPU
20 C2B
15 HSPU
As many Burpee Box Jumps possible
then
4 min to find a Clean and Jerk max

Rest 2

5 min AMRP
3rds
10 C2B
10 HSPU
As many Burpee Box Jumps possible
then
4 min to find a Clean and Jerk max

12/22/2015

12/22

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
5-3-1-1-1-1@70,80,85,90,95,95+

3rds
10 Clean and Jerks
30 WB

AAB
Push Press

8 min AMRP
20 WB
5 MU

10 min AMRP
30 Snatches 75/55
30 @135/85
30 @165/115
amrp @210/145

12/21/2015

12/21/2015

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

Holiday Hours!

NORTH: Normal Three Day cycle, rest day on Christmas Eve and Christmas
SOUTH: Normal Mon, Tues, but may cancel eve sessions on Wens, rest day on Christmas Eve and Christmas

*Regular hours and normal three day cycle starting Saturday.

540 Team! 170 dollars and 20 toy donations were given for Toys for Tots this Christmas!  With the 540 match we raised 340 dollars to help a few children have a better holiday.  So many of us have such blessed lives and its wonderful to see our family reach out and make sure a few extra kiddos have a Christmas to remember.  Thank you to everyone that gave and sacrificed for someone elses well being.

Front Squat Complex
8 rds
1 Front
1 1/4 Front Squat
1 Dropping Front Squat @70-75

Squat Clean
1-1-1-1-1-1

100 DU
50 KB Swings 55/35
25 Thrusters 95/65

Extra
500M Row
25 Oh Burpees

AAB
Front Squat Complex
8 rds
1 Front
1 1/4 Front Squat
1 Dropping Front Squat @70-75

Squat Clean
1-1-1-1-1-1

100 DU
50 KB Swings 55/35
25 Thrusters 95/65

3rds
10 Deads 275/185
10 Bar Facing Burpees

12/19/2015

12/19/2015

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

The 12 rounds of CrossFit

On the 1st round of CrossFit your trainer gave to thee... One Squat clean down to your knees

On the 2nd round of CrossFit your trainer gave to thee... 2 Heavy Thrusters and a squat clean down to your knees

On the 3rd round of CrossFit your trainer gave to thee... 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 4th round of CrossFit your trainer gave to thee... 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 5th round of CrossFit your trainer gave to thee... 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 6th round of CrossFit your trainer gave to thee... 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 7th round of CrossFit your trainer gave to thee... 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 8th round of CrossFit your trainer gave to thee... 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 9th round of CrossFit your trainer gave to thee... 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 10th round of CrossFit your trainer gave to thee... 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 11th round of CrossFit your trainer gave to thee... 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters and a squat clean down to your knees

On the 12th round of CrossFit your trainer gave to thee... 12 Bars a toeing, 11 Deads a lifting, 10 Boxes Jumping, 9 Balls a walling, 8 Pulls a-upping, 7 burps a burping, 6 Kettles swinging, 5 DIPS ON RINGS!!!!!! 4 Sumo Deads, 3 Handstand Pushups, 2 Heavy thrusters..... and a squat clean down to your knees!!!!!!!!!!

Deadlift weight: a:225/155, b:205/135, c:165/95

SDHP: 95/65, 75/55, 65/45

KB:70/55, 55/45, 35/25

Thrusters/ Cleans: a135/95 b115/75 c 95/65

!!**As is tradition at 540, in an effort to get in the Christmas spirit, you are encouraged to SING "5 DIPS ON RINGS!!!!!", every time you do dips on rings. 

12/18/2015

12/18

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

For 6 mins,
20 sec on, as many jerks possible@60-65%
40 sec off
*score reps completed, and weight in comments

15 min AMRP
5 Deads @ A)155/105, B)135/85, C)115/65
10/7 Ring Dips
20 Nasties
AAB

8 sets of
1 Snatch Balance
1 OH Squat
AHAP

For 6 mins,
20 sec on, as many jerks possible@60-65%
40 sec off
*score reps completed, and weight in comments

7rds
5 OH Squats 155/105
10/7 Ring Dips
15 Cal Rowed

12/17/2015

12/17

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

Back Squat
5-5-5-5-5@70,75,80,85,85+

20 min AMRP
5 Power  Cleans A)145/110, B)125/85, C)95/55
10 T2B
15 WB

AAB

Back Squat
5-5-5-5-5@70,75,80,85,85+

EMOM 10
1 Power Clean @80+
1 Squat Clean
* TnG and attempted jerk after Squat Clean

20 min AMRP
5 Power  Cleans A)145/110, B)125/85, C)95/55
10 T2B
15 WB

12/16/2015

12/16

Rest day!

12/15/2015

12/15

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

5rds
5 Snatch Grip Hi Pulls
10 Strict Pullups
*not for time

30 Clean and Jerks A)135/85, B)115/75, C)95/55
Run 800M
50 KB Swings 55/35

AAB
3rds
2 Clean and Jerks 225/155
6 MU

3rds
2 Snatches 185/125
6 BMU

75 Strict Pullups
4 sets of 40 ft HS Walks
*Partition as needed

10 min AMRP
15 G2OH 75/55
15 Box Jumps
30 DU

12/14/2015

12/14

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

Bench Press
5-5-5-5-5-5@70,75,80,85,85+,85+

10 min AMRP
30 sec on - 4 Front Rack Lunges, then Burpee
30 sec off   A)135/95, B)115/75, C)95/55

3rds
10 HPC A)135/95, B)115/75, C)95/55
10 Front Squats
10 Box Jumps

AAB
Bench Press

4rds
3 sets of 1 Power Snatch, 1 Squat Snatch
10 Strict / Deficit HSPU
Max DU in 30 sec

3rds
20 OH Burpees
20 BJ
10 OH Squats
10 F Squats 135/95

12/13/2015

12/13

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

Front Squat
8*2@80

5rds
20 Situps
20 Wall Balls
200M Run

AAB/Competition
Front Squats - same

5rds
20 GHD's
20 WB
20 Cal Row

12/11/2015

12/11

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

Warm Up Wod
(Word starts at 10 min mark!!)
10 Bar Deads
10 Bar Hi Pulls
10 Bar Clean and Jerks
Squat Holds
Bottom Squat Pulses
Jumping Squats
Wrist Mobility (Box, bands...)

6 sets of
1 Push Press
3 Push Jerks @80-85

Ev 30 sec for 4 min
1 Squat Clean @80-85

0-3 min mark
2rds
10 Front Squats 95/65
10 Pullups
3-6 min mark
12
12.....

AAB
15.2

then, everyone

15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#  / 75#
5 Snatches, 115# / 75#

Option of Situps and G2OH
A)115/75, B)95/55, C)65/35

12/10/2015

12/10

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

5rds - each for time
Every five mins perform
Run 400
3 Clean and Jerks  a)135/85, B)115/75, C)95/55 AAB)1@205/145
5 Burpee Box Jumps
3 Clean and Jerks a)135/85, B)115/75, C)95/55 AAB)1@205/145
*weight should have an intensity mindset

12/9/2015

12/9

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

Pausing Back Squat
5-3-1-1-1-1-1@60,70,80,85,90,90+ of Back Squat max

21-15-9
Thrusters 95/65
HPC

Extra Team Wod
2rds
Person 1 Row 500
Person 2 Row 500

Competition Programming
Pausing Back Squats

3rds of
3 sets of 1 Snatch Grip Hi Pull + 1 Hanging Snatch Grip Hi Pull
10 Strict Pullups
8 Double Deficit HSPU
*keep moving between sets

21 Thrusters
4 RC
15 Thrusters
3 RC
9 Thrusters
2 RC

20 Snatches 155/105

12/7/2015

12/7

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

Warm up Wod
Length of Hi knee runs
length of jumping Lunges
10 Bar Halting Deads
10 Bar Hi Pulls
10 Clean and Jerk
5 Burpee Tuck Jumps

EMoM 8
1 Pause at mid thigh Hi Pull
1 Pause at mid thigh Snatch

5rds
15 Deads
10 Ring Dips
5 Front Squats / OH A)135/85, B)115/75, C)95/55

AAB

EMoM 8
1 Pause at mid thigh Hi Pull
1 Pause at mid thigh Snatch

Snatch 1-1-1-1-1-1@80+

12-9-6
Squat Cleans 185/125
Def HSPU

Row 1000
100 DU

12/6/2015

12/6

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

Pausing Jerk - Every one
1-1-1-1-1-1-1-1@80+

Team Wod;)
Relay style

4 rds each
1 athlete runs 200
2 athlete runs 200
2rds each
Run 400
1rd each
Run 800
*guess we will see you guys on Monday huh?

5 min AMRP - Team
10 Thrusters
5 Bar Facing Burpees

AAB
Pausing Jerk

after run

21-15-9
Row cals
Thrusters 95/65

12/5/2015

12/5

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

Back Squats
8*3@70

AAB
Anderson Back Squats
8*3@@75

5rds
1 min of
Pullups/C2B
Cleans A)135/95, B)115/75, C)95/55 AAB)165/115
WB
rest 1 min

12/4/2015

12/4

Rest Day!

12/3/2015

12/3

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

Front Squat
Find 3 rep max

5 min AMRP
5 Jerks A)135/95, B)115/75, C)95/55
5 F Squats / OH Squats
5 Bar Over Burpees
*OH for RX+

21-15-9
Deads A)225/155, B)185/135, C)155/95
BJ
HSPU/ Double rep Pushups

12/2/2015

12/2

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

Ev 30 sec for 3 mins
Snatch Grip Hi Pull

Ev 30 sec for 3 mins
Snatch

OR

3rds
Run 400M
25 Back Ext

10 Power cleans A)135/85, B)115/75, C)95/55
20 WB
20 P Cleans
30 WB
30 P Cleans
40 WB

AAB

Ev 30 sec for 3 min
Snatch Hi Pull
Squat Snatch / Split @ 75

then 4 min Emom
1 Snatch Hi Pull
1 Squat Split Snatch@85

2rds
Row 500
10 MU
rest 2 min
score each rd

7 min AMRP
3-6-9-12-15.....
Power Cleans 155/105
T2B