11/10/2016

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

5 min AMRP
1 Squat Clean
2 Front Rack Lunges

rest 3

5 min CAP
75 WB

rest 3

5 min AMRP
3 KB Swings
3 BJ
3 Burpees
6 KB
6 BJ
3 Burpees
9 KB Swings
9 BJ
3 Bupees
12.....

AAB

5 sets of
Pausing at Thi Snatch Hi Pull
Snatch Hi Pull

5 sets of
Pausing at Thi Squat Snatch
Squat Snatch

Snatch
1-1-1-1-1-1-1@80,85,90,93,95,97,?

28 min Emom
Min 1: Run 200
Min 2: 3 Snatch @ 80
Min 3: Run 200
Min 4:10 Unbroken C2B
if unable to do min of 30, 1 C2B, 1 Pullup for 5 sets

11/9/2016

11/9

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

Shoulder Press
5-5-3-3-3@80,83,87,90,90

Push Press
8-8-6-6-4@70,75,80,80,85

3rds
21 Deads
15 HPC
9 Jerks
Run 400
A)135/95, B)115/75, C)95/55

AAB
Shoulder Work

Ev 40 sec for 8rds
1 P Clean and hold at catch - Pausing Jerk
*no re dipping after catch of clean
1 P Clean and Jerk @70

50 WB
10 Sq Clean 185/125
50 GHD
10 Sq Clean
50 WB

11/8/2016

11/8

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

Back Squats
8 sets of 3@70 - rest 1 min between

20 min AMRP
10 Pullups
10 Front Squats / OH Squats
10 Box Overs
95/65 , rx+ OH squats

AAB
Back Squats

30 MU for time

7 Min AMRP
3,6,9,12,......
C and J 135/95
Box Jumps

11/6/2016

11/6

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

8 min AMRO
Run A)800,B)600, C)400
10 HSPU/15 Pushups
10 KB Swings 55/35 - RX+ 70/55

6 Min AMRP
5 Thrusters 95/65
5 HPC

AAB
10 min AMRp
As many Strict PU
and Strict HSPU possible
keep number even

30 min EMoM
5 Squat Clean @ 50% max
15 Burpees
15 T2B
*if failed, drop reps by 3 and continue

11/5/2016

11/5

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

Emom 10
1 Dead
1 Dead Hi Pop
1 Clean @ 70

Team Wod
3rds
Run a total of 1200M split anyway
20 Power Cleans
20 Weighted Lunges
A)135/95, B)115/75, C)95/55

AAB
8 sets of Hi Hang Squat clean @60
8 sets of 4 sec Rise Squat Clean @60
6 Squat Cleans @ 80-90 *speed to bottom

15 min AMRP
20 Cal Row
15 Power cleans 135/95
10 MU
*if MU is <5 5="" mu="" p="">RX+ for 10

11/4/2016

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

Front Squats
10-10-8-8-6@70,72,75,77,80


The Mix
100 DU
80 Squats
60 DU
40 Box Jumps
40 Burpees

AAB
F Squats
*if F Squat is over 8, then lower by
10% and 2 reps per set and perform Squat Clean

3rds
3 sets of
Hanging Hi Pull
+
Hanging P Snatch

and

Max Strict HSPU w 45
+
Max Kipping(stay on wall)
-if unable to use 45 then do wo

the mix

11/2/2016

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

Emom for 12 min
Evens: 10 Hanging Hi Pulls
A)165/115, B)135/95, C)115/65
Odds: 20 sec HS Hold /OH KB hold

15 min AMRP
Run 800
then,
20 KB Swings
40 Situps
60 DU
RX+ 70/55

AAB
100 ft HS Walks
+
5 sets of 3 Ring Hi Pops
(reach w toes to Face height and keep straight lines)

5 rds
Either
4 R Climb Bite and Hold for 3 sec
or
R Climb Lean Back and Bite to Standing
(trying not to use arms at all)
and....
4 Snatch Grip Deads to Shrug - 3 sec rise

15 min AMRP
30 G2OH 75/55
30 Thrusters
30 BJ

11/1/2016

11/1

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

Back Squat
3-3-3-5-5-5@70,75,80,83,88,90?
* after each set 7-10 Strict PU

10 min AMRP
3-6-9
Clean and Jerk
Burpee
*after the 9 set, start over at 3 for new rd

AAB
Back Squats
if BS is over level 8,
Whichever is worse between endurance or Pullups
Either 5 sets of 1 Butterfly PU, 1 C2B Butterfly
or
Row 10 min @ 1.55/2.00 pace - every 2min hold 1.40/1.45 for 20 sec

7 min AMRP
5 Squat Cleans 225/155
25 T2B

rest 3

7 min AMRP
5 Squat Cleans
15 T2B

10/31/2016

10/31

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 for time
rest
Run 400M for time
rest
Run 400M for time

3rds
20 WB
15 Pullups

AAB
Snatch Grip Hi Pull
1-1-1-1-1-1@90+
*after each set perform 10 Strict PU
and 7-10 Strict HSPU

Clean - Squat
10 min EMoM @ 83

15 min AMRP
4 MU
25 WB
50 DU

10/26/2016

10/26/2016

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

Housekeeping....
WW4 is almost upon us.  This is a big event for 540.  A lot of work and set up goes into it and we are so thankful for all of you that help.  That being said.... we have special hours going into this weekend.
Thurs: Rest Day
Fri: Set up day - We will get started around 8am.  If you are free and would like to help us out we will feed and drink you!  We will also have have volunteer/Judge meeting at 5pm Friday.  Please try and make it to that to get your shirt and to get a heads up on whats going on on Sat.
Sat: WW4!  7-6ish
Sun: Tear down at North, Open Gym at South during normal Sunday hours
Mon: beginning of a new 3 day cycle

Optimus Prime
3rds
Run 800M
15 Squat Snatches / 20 Squat Cleans
30 Pullups
A)135/95, B)115/75, C)95/55
*Partition reps as needed
**rx+ for Snatch

AAB
6 min AMRP
3-6-9-12
Hanging Clean to OH 95/65
GHD

7 min AMRP
8 C2B
8 OH Squat 95/65

80 Squats
60 Cal Row
40 Box Overs
20 OH Burpees

10/25/2016

10/25

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

8 sets of
2 Push Press @83
+ 1 Push Jerk + 1 Split Jerk

5 min AMRP
10 Front Rack Lunges
5 Jerks A)135/95, B)115/75, C)95/55
after rd 1 perform 1 Bar Over Burpee,
after rd 2 Perform 2 B.O.B... and so on
rest 2 min
repeat starting where you left off

AAB
Jerk
1-1-1-1-1@80-85
1-1-1-1-1@93,94,95,96,97

30 min Emom
1)Run 200
2)3 RC
3)1 Clean and Jerk @85

10/24/2016

10/24

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

Front Squats
7 sets of 3 @65 rest 1 min between
AAB-  from the ground

Helen
3rds
Run 400
21 KB Swings
12 Pullups

AAB
Front Squats

4rds
1) 7/5 MU
*if MU score is 9 or above, 5 rep Hanging Clean - no limbo cleans
2)3 sets of
Snatch Dead to above knee + Snatch Hi Pull
3) 2  Snatch @ 90
4)20-15 Strict HSPU

Helen

10/22/2016

10/22

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

Team Wod
25 min AMRP
5 G2OH
10 Deads A)115/75, B)95/55, C)75/35
15 T2B
AAB ) Teammates alt movements + 1 RC ev rd

10/21/2016

10/21/2016

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

Cindy
20 min AMRP
5 Pullups
10 Pushups
15 Squats

AAB

If you scored less than 9rds on 16.1...

25 min of
16.1

if you scored over 9rds

10 min of 16.1 @ double reps

then

7 min AMRP
1 Clean and Jerk 225/155
5/3 MU
10 Cal Row

10/20/2016

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

Back Squats

10-10-8-8-6@70,70,75,75,77

in between every set perform 10/7 Strict Pullups

5rds

Ev 3mins

Run 200M

7 Deads

5 Bar Over Burpees

3 Cleans

*score each rd for time

AAB

BackSquats

if over level 9,

4rds of 5 @ 65 w a 3 sec descent

followed by 400M Row @ 1.45/1.52 pace

rest 90 sec

5rds

1 Snatch Hi Pull

1 Power Snatch

1 Hi Pull

1 Squat Snatch @75-80

Hanging from bottom of ring dip, Pull heels to butt, and knees to chest 10 x

21-15-9

HPC 135/95

WB 

15/12/9

Cal Row 

Thrusters 95/65

12-9-6

OH Squat 95/65

Bar Over Burpees

10/18/2016

10/18

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

Clean Hi Pull @ 90% of max Clean
1-1-1-1-1-1

Clean
1-1-1-1-1@80
1-1-1-1-1@90

50 DU
50 Situps
10 Clean and Jerks
40
40
8
30
30
6
20
20
4
10
10
2 @A)115/75, B)95/55 C)65/35

AAB
HPC
+
Hanging Squat Clean
1-1-1-1-1-1 AHAP

Run 3 miles
@ 70%
at every mile
30 WB to 11 ft - unbroken if possible
***no stopping

10/17/2016

10/17

Front Squat

1-1-1-1-1-1-1@70,80,90,95,97,?,?

5 min AMRP

5 Front Squats

5 Ring Dips

A)135/95, B)115/75, C)95/55

5 min AMRP

400M Run buy in

then,

20 Front Rack Lunges

as many Squat jumps touching something OH possible

A)135/95, B)115/75, C)95/55

AAB

Front Squats

5rds

1) 10 Strict C2B Pullups

2) 2 Push Press @ 85 + 2 Push Jerks

-from ground

3) if squat clean is with in 15/10lbs of power Clean

hold PP weight in bottom of front squat for 25 sec

otherwise,

3b) Max Def HSPU in a min 45lb plates

12 min AMRP

12 ft HS walk

12 OH Squats 95/65

50 DU

10/16/2016

10/16

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

4rds
Run 800
15 Pullups
15 KB Swings
15 BJ

AAB

Snatch Hi Pulls
Ev 30 sec for 4 min @Max

Hanging Snatch
Ev 30 sec for 4 min @ 70

Hanging Snatch
1-1-1-1-1-1@85,85,85,87,90,90

15 min AMRP
5/3 MU
Run 100M
* if unable to do unbroken,
3-3/2-2, if unable to do that set,
7 anyway, / 5 anyway

10/14/2016

10/14

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

EMoM 10
Front Squat Holds @ 70%max
Clean bar, and hold for 15 sec, then dump wo standing

OR.....
if you were unable to make it in yesterday, you MUST perform the following before the fun looking metcon

3rds
Max Bench reps
followed by
Max PU

15 min AMRP
20 Situps
15 Deads
10 Cleans
5 Jerks
A)115/75, B)95/65, C)65/35

AAB
HS Walks 100ft
add half circle shape  (turning) if needed

15 min EMoM
1st min: 10 Med Ball GHD's
2nd min: 10 Strict HSPU
3rd min: 2 sets of
1 Pause below knee clean Hi Pull
1 Pause below knee clean
1 Clean @ 70

1-1-1-1-1-1@70-85
Clean and Jerk
Pause at the catch and then finish jerk wo readjusting feet

10 min AMRP
20 WB
10 HSPU
5 Cleans @ 185/125

10/6/2016

10/6

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

5rds
25 WB
7 Clean and Jerks
3 Squat Cleans
25 DU
A)115/75, B)95/55, C)65/35
AAB)135/95 and Squat Snatches

10/5/2016

10/5

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

Front Squats
10-10-8-8-6@70,70,75,75,77

21-15-9
Deads
BJ
A)225/155, B)185/135, C)155/105

Extra
Run 1200M for time

AAB
Front Squats

3rds
6 Dual KB Presses + 2 OH Squats
6 Hanging Snatch Hi Pulls
Row 200M - all out, then 5 MU
if C2B Score is less than 5
3*5 Butterfly / Butterfly C2B Pullups

21-15-9
Deads 275/185
BJ 30/24

10/5/2016

10/5

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

Front Squats
10-10-8-8-6@70,70,75,75,77

21-15-9
Deads
BJ
A)225/155, B)185/135, C)155/105

Extra
Run 1200M for time

AAB
Front Squats

3rds
6 Dual KB Presses + 2 OH Squats
6 Hanging Snatch Hi Pulls
Row 200M - all out, then 5 MU
if C2B Score is less than 5
3*5 Butterfly / Butterfly C2B Pullups

21-15-9
Deads 275/185
BJ 30/24

10/4/2016

10/4

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

Clean EMoM 8
1 Clean Shrug - Pausing ABOVE knee
1 Clean - Pausing ABOVE knee
1 Clean - slow to fast
60-80% pause a min of 3 inches above knee

Clean 80% max
Ev 30 sec for 3 min

8 min AMRP
Run 800
21-15-9-6-6-6.....
Thrusters  95/65
Burpees

AAB

100 ft of HS Walks
*add difficulty as needed
** must begin jerk work no later than 15min into class

Press Jerk
(Pressing bar to forehead height, jerk underneath
Without re dipping)
Ev 30 sec of 4 min @30-40%

Pausing Jerk
Ev 30 sec for 3 mins @ 75

Jerk
1-1-1-1-1@85

Metcon

10/2/2016

10/2

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

Back Rack Lunges
5 sets of 16@ 33%

12 min AMRP
45 DU
30 Situps
15

AAB
Ev 30 sec for 3 mins
Clean Pausing above knee

10 min AMRP
Strict Pullups
Strict HSPU
*Try to keep reps even

Then,
Metcon

10/1/2016

10/1

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

Have you signed up to help out with Wod War 4?  Please do ASAP!  We want to get t shirts ordered right away!

Push Press
5-5-3-3-1-1-1@80,83,87,90,93,93,95

Team Wod
4rds
35 Pullups/ C2B
45 G2OH 95/65
55 WB

9/30/2016

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

Back Squats
3-3-3-3-3@80,85,90,93,93+-
AAB: if level 9+, 5*6 @77

10 Min AMRP
Run 800, then
1-2-3-4-5, then begin at 1
Squat Cleans
Burpees
A)135/95, B)115/75, C)95/55

AAB
Back Squats

Snatch Balance
10@50% max snatch

Snatch
Slow to Fast
1-1-1-1-1-1@75-80
3 sec rise to MID thigh, then finish
1 Snatch

Snatch
1-1-1-1-1-1@85,88,93,97,?

7 min AMRP
if MU score is above level 5
3 Squat Cleans 155/105
5 MU
-if below lev 5
3 Squat Cleans
3 MU

9/28/2016

9/28

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

5rds
14 Box Jumps
12 Deads
10 Burpees
8 HSPU/ 12 Pushups
6 Pullups /C2B
4 Thrusters
A)135/95, B)115/75, C)95/55 AAB)185/125

AAB
T2B
Ev 30 Sec for 10 rds or as long as possible
10 Reps

then, Metcon

9/27/2016

9/27

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

Front Squats
10 sets of 2 @ 70 - rest 1 min between sets

4rds
20 sec of L Hangs

8 min AMRP
8 Clean and Jerks 95/65
12 WB

AAB
Front Squats
7 Strict Pullups between each set

4rds

20 ft HS Walks
*if able, turn at 10 ft and come back
** if able to make 20 ft, add a slight turn at 10ft mark
*** shoulder taps and 2-5 ft walks to wall if unable

1 set of the following ev 30 sec for 6 rds
Hi Hang Snatch Panda Pull (slight break at hips only)
Hi Hang Snatch @ 60-70

If MU score is less than 8,
2 sets of
4 Straight leg kip/ Hip pop swings
(bring pointed toes to face height bf kipping hips)
1 MU

if MU score is above,
Max Def Strict HSPU (45) followed by 8-12 kipping

9/26/2016

9/26

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
Find Max

then
5-5-5@70%

2rds
5 min AMRP
Run 400m,
then
40 KB Swings
Squats
rest 4 mins between

AAB
If endurance test is level 7 or below,
then 1 min on, 1 min off, for 4 mins
20/15 Cals Rowed
then,
1 min on, 1 min off, for 4 mins of
20 Burpees
recover,
then 8 EMoM of
Evens: 15 Cals Rowed,
Odds: Burpees
*if unsuccessful,
then afterwards
2rds
Row 800
Run 800

If E Test is above level 7,
Ev 30 sec for 8 min,
Snatch Hi Pull @ max

then
Gen Wod

9/24/2016

9/24

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

Hanging Snatch
8 min to find a max

then,

1-1-1-1-1@80%

Team Wod

75 WB
then
30 Clean and Jerks
30 Thrusters
30 Clean and Jerks
then
75 WB

AAB
- must start 5 min into class....

Hanging Snatch Hi Pull
+
Hanging Power Snatch
1-1-1-1@75 EMoM

8 min to find Power max

Hanging Snatch Hi Pull
+ Hanging Squat Snatch
1-1-1-1@75 EMoM

8 min to find Squat max

5rds
20 Cals Rowed
15 Ghd's
10 Def HSPU 45's

9/23/2016

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

800M Run for time

3rds
Run 400M
20 SDHP 95/65
15 Box Jumps

AAB
Max Unbroken C2B

5rds
2 Push Press @87
1 set of
1 Snatch Grip Halting Dead
1 Snatch Hi Pull
5 Ring Dips - Pausing at bottom and top of dip

5rds
5 Thrusters 135/95
10 KB Swings 70/55

9/22/2016

9/22

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

Back Squats
8-6-4-4-4@75,80,85,87,90

5rds
15 Pullups
25 Situps
35 Squats

AAB
Back Squats

Ev 30 sec for 5 mins
1 Power Clean @ 80-85

Max Kipping HSPU in 2 mins

7 min AMRP
30 G2OH 75/55
60 Situps

9/20/2016

9/20

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

EMoM
1 Power Clean
1 Squat Clean
AHAP - min of 70%

5 min AMRP
30 Front Squats
30 KB Swings 55/35
30 Box Overs
A)135/95, B)115/75, C)95/55

5 min AMRP
30 Box Overs
30 KB Swings
30 Front Squats

AAB
4rds
Ev 30 sec for 1:30 min
1 Squat clean @80-85
Rest 60 sec

6 min AMRP
2-4-6-8......
Box Over Burpees
BMU

3rds
15 OH Squats 95/65
15 KB Snatch 55/35

9/19/2016

9/19

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.3,5.30,6.30

18 min AMRP
5 Deads
7 Pullups
9 Bar Pushups (commando pushups)
A)155/105, B)135/85, C)115/65

AAB
100 ft HS Walks

5rds
10 Strict Pullups
5 Hanging Snatch Hi pulls
3 Strict Press @87

5rds
Row 20 Cals
20 T2B
rest 2 mins between

9/16/2016

9/16

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

25 min AMRP
2 Front Squats A)155/105, B)135/85, C)95/55, AAB)185/135
15 T2B
2 Front Squats
15 KB Swings 55/35, AAB 70/55
2 Front Squats
15 HSPU / 15 Pushups AAB-HSPU
2 Front Squats
30 DU  AAB - unbroken

9/15/2016

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

Ev 20 sec for 6 min
Alt between
Snatch Hi Pull - Pausing above knee
then, on next 20 sec
Snatch


10 min AMRP
4-8-12  , repeat sequence as rd 2
G2OH 95/95
Box Jumps

AAB

Max Strict HSPU

8 sets of
2 Snatch Hi Pulls
1 Squat Snatch - Hold catch for 2 sec and drop
1 Squat Snatch - Bounce out of catch

1 Mile Run for time

Max distance HS walk
*if over 80, then turn around at 40 and come back- on hands

9/14/2016

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

Front Squats
3-3-3-3-3@80,85,87,90,93

Tabata Style
8rds
20 sec of
WB,
rest 10 sec
20 sec of Pullups
rest 10 sec
*score total reps

AAB
Front Squats

10rds
2 Cleans TnG
@75
5 C2B Butterfly / Butterfly Pullups
3 Ring Dips riding Back ward Kip
3 Ring Dips riding Front Kip
OR
5 Weighted Ring Dips

7 min AMRP
15 WB
5 Cals Rowed

9/12/2016

9/12

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

3rds
Run 800M
20 Thrusters 95/65
20 T2B

AAB

10-9-8-7-6-5-4-3-2-1
Deads 255/165
1 Rope Climb after each set

rest 5

10-9-8-7-6-5-4-3-2-1
OH Squats 115/75
T2B

9/11/2016

9/11

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

6 min AMRP
4 P Cleans A)155/105, B)135/85, C)95/55
2 Squat Cleans
10 HSPU / 15 Pushups

Recover

30 P CleansA)115/75, B)95/65, c)65/35
20 Squat Cleans

AAB

100 ft HS Walks  - again
if you can do over 40 ft consistently, add zig zags

EMoM 8
1 Clean Hi Pull
1 Squat Clean
@80

Clean
1-1-1-1-1@90

21-18-15-12-9
HSPU
5 Clean between each set @ 185/125

9/10/2016

9/10

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

Back Squats
8*3@70 rest 1 min between

15 min AMRP
8 Pullups
10 KB Snatches 55/35
*option of 12 one arm kb Swings
12 BJ

AAB
15 min AMRP
4 MU
8 KB Snatches 70/55
12 BJ

9/8/2016

9/8

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

EMoM 12
Evens: 10,8,or 6 Strict Pullups
Odds: 20 sec of Hollow Rocks

10 min AMRP
10 KB Swings
10/7 Ring Dips
20 DU

AAB
100 ft HS Walks

3rds
3 Clean Hi Pull @ 90
5 Pausing Jerks @ 65
Max effort DU in 30 sec

16.3
after time,
3 min to perform
20 burpees then,
as many T2B possible

9/7/2016

9/7

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

EMoM 8
2 Push Press @75
1 Jerk

4rds
Run 400
Rest 1 Min

30 Weighted lunges
A)135/95, B)115/75, C)95/55

AAB
10 min to find
Max Strict PU
Max Strict HSPU

Run 2 miles
Row 2 miles
*this is will be used to decide more individual based programming in future.

9/6/2016

9/6

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

3-3-3-3-3-3-3

Clean TnG

First 3 sets @ 80

Last 4 AHAP

AAB

Cleans

15.3

9/4/2016

9/4

CrossFit 540: 7,8
CrossFit 540 South: 8

PLEASE NOTE that we are only offering morning sessions today due to the holiday!

5rds
15 WB
15 Pullups
3 Front Squats
3 Jerks
A)165/115, B)145/95, C)115/65 AAB)185/135
*rack is optional

9/3/2016

9/3

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

Team Wod
6rds
Ev 5 mins
Run 400M
3rds
5 Power Cleans
5 Bar Over Burpees
A)155/105, B)135/85, C)95/55
*Both Athletes run, but may split the reps
1st athlete in the door may begin solo

AAB
4rds
15 Strict Pullups
3 Muscle Snatches AHAP
3 Hi thi pause Squat Snatch at same weight
30 ft HS Walks
3 Muscle Snatches AHAP
3 Hi thi pause Squat Snatch at same weight

Row 800
Run 800

9/2/2016

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

Front Squat

5-10-8-5@60,70,75,85

10 min AMRP

10 Thrusters 95/65

10 KB Swings 55/35

10 T2B

AAB

F Squats from the ground

Alt Max rep MU between F Squats

8/31/2016

8/31

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
30 WB
10 Ring Dips
30 OH Lunges 45/25
10 Ring Dips
30 BJ
10 Ring Dips
30 Back Ext
10 Ring Dips

AAB
4rds
30 Cal Row
10 Ring Dips
4 Clean and Jerk 205/145
10 Ring Dips
30 ft OH Lunges 115/75
10 Ring Dips
4 RC
10 Ring Dips

8/30/2016

8/30

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

8rds
2 shoulder Press @ 85
5 or 6 or 7 Strict Pullups

10 min AMRP
Run 800
then
10 G2OH 75/55
7 T2B / 10 Situps
rx+ t2B

AAB
EMoM 10
1 Hanging Hi Pull
1 Hanging Panda Pull
1 Hanging Snatch

Ev 30 sec for 4 min
1 Snatch at 80

5 min AMRP
2 MU
2 Squat Snatch 135/95

3rds
100M Farmer walk 70/55
100 DU

8/29/2016

8/29

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
1-1-1-1-1-1-1@85,87,90,90,92,95,97

3rds
10 HPC A)155/105, B)135/85, C)95/55
10 Bar Over Burpees

20-10
Front Squats
Pullups
A)135/95, B)115/75, C)95/55

AAB
Back Squats

10 min to find
Max reps Strict PU
Max reps Strict HSPU
-keep reps even

3rds
10 HPC 155/105
10 Front Squats
Run 400M

8/27/2016

8/27

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 Wod
4rds
20 Deads A)245/155, B)185/135, C)155/105
30 Pullups
40 BJ
80 DU

AAB
3rds
20 Strict Pullups
4 sets of
1 Snatch Hi Pull + 1 Snatch
5 sets of 1 1 MU Hi Swing, 1 MU


then

3rds
15 Strict HSPU
3 sets of
1 Clean Shrug + 1 Clean
5 rep OH Squat max

8/26/2016

8/26

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  NO 6.30

Everyone is invited to the South "Welcome back to School/Welcome Brandon" party at 6.30 tom night!  BYOB, with burgers brats and baggo!

10 rds
3 Front Squats
Run 200M
A)185/135, B)155/105, C)125/75

AAB
10 rds
2 Front Squats
Run 200M
225/155  no rack

8/25/2016

8/25

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

We are having a Welcome back to the U of A/Welcome Brandon Party at South on Friday at 6.30.  The 6.30 class will be cancelled at South and we will be grilling out burgers and dogs.  BYOB and we hope to see everyone there!

EMoM for 8
2 Clean and pause Jerk
* When clean is received, pause at bottom
of catch, then finish Jerk in one movement

11.5
20 min AMRP
5 Cleans A)145/100, B)115/75, C)95/55
10 T2B
15 WB

AAB
Clean and Pause Jerk
1-1-1-1-1-1-1 AHAP

11.5

8/23/2016

8/23

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

3rds - not for time
Max Rep Bench Press
@ A)BW/80%, B)80/60, C)60/40
and
15 Strict Pullups

5rds
7 Back Squats
10 Box Jumps
7 Burpees
A)225/155, B)185/135, C)155/105
Score each Round - rest as needed

AAB

Run 1200M
10 Squat Clean to OH
185/125

5rds
1 Legless RC
3 Clean and Jerk 185/125

3rds
10 Cal Row
10 Deads 185/125

8/22/2016

8/22

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

Ev 30 sec for 5 min
1 Pausing at mid thigh Clean
1 Clean
50-60% max

10 Cleans
30 Pushups
10 Cleans
40 Situps
10 Cleans
Run 800
10 cleans
40 situps
10 Cleans
30 Pushups
10 Cleans
95/65

AAB
EMoM 8
Pausing Jerk
Jerk 70-80

10 min to do
50 Strict HSPU
50 Med Ball GHD
*partition as needed

12 min AMRP
4 C2B Pullups
5 Clean and Jerks
8 C2B
5 C & J
12 C2B
5 C & J 135/95

8/21/2016

8/21

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

Front Squat
1-1-1-1-1-1@90,90,92,95,95,95

5rds
15 Thrusters 75/55
Run 200M

AAB
Front Squats

6 sets of complex
1 Hi Thigh pause Snatch
1 Snatch

1-1-1-1-1
Snatch

30 Thrusters 95/65
Run 800M

8/19/2016

8/19

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

10rds
15 Situps
10 KB Swings
5 Jerks
A)135/85, B)115/75, C)95/55

AAB

10 min AMRP
Nate
2 MU
4 HSPU
8 KB Swings 70/55

Optional
2 mile Run @80

8/18/2016

8/18

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

Back Squats
7-7-5-5-3@70,75,80,85,90

20-10
Thrusters
A)95/65, B)75/55, C)65/35 Rx+115/75
Pullups

rest3 min

30 Burpee Box Overs

Rest 3 min

Run 800
40 WB

AAB
Back Squats

100 ft of hs Walks
*if you can do in two sets, up to 150

3rds
Hanging Snatch Hi Pulls
3-3
Weighted Pullups
6-4 @50%

1000M Row
50 bar Thrusters
7 RC

8/17/2016

8/17

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

Shoulder Press
1-1-1-1@90,90,93,95

Push Press
1-1-1-1-1-1@80,85,90,90,93,95

5rds
7 Cleans A)155/105, B)135/85, C)95/55
Run 400M
rest 1 min

AAB
Shoulder Work

10 min AMRP
5 Cleans 185/125
15 T2B

8/15/2016

8/15

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

Front Squats
8 sets of 3@75 rest 1 min

Run 800M for time

50 Deads A)185/135, B)155/105, C)135/85
50 Nasties
50 Pullups
50 Squats

AAB

Front Squats

10 min AMRP
Strict Pullups
Strict HSPU

50 Deads A)185/135
50 Nasties
50 Pullups
50 Squats

8/14/2016

8/14

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

HPC
3-3-3-3-3-3 - AHAP

5rds
Ev 3 min
7 Bar Over Burpees
9 HPC A)155/105, B)135/85, C)95/55
12 Box Jumps
* score each rd for time

AAB

Hanging Snatch *no drop
2-2-2-2-2

Hanging Clean * no drop
3-3-3-3-3 AHAP

3rds
7 MU
50 DU
7 min cap

3rds
5 Squat Snatch 155/105
10 Bar Over Burpees

8/13/2016

8/13

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

Team Wod
Grace
30 Clean and Jerks for time A)135/95, B)115/75, C)95/55
Fran
21-15-9
Thrusters A)95/65, B)75/55, C)65/35
Pullups
Diane
21-15-9
Deads A)225/155, B)185/135, c)155/105
HSPU / Pushups
Elizebeth
21/15/9
Squat Cleans A)135/95, B)115/75, C)95/55
Ring Dips
Karen
150 WB

8/11/2016

8/11

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

100 Situps
90 Squats
80 KB Swings 55/35
70 Situps
60 Squats
50 KB Swings
40 Situps
30 Squats
20 KB Swings

AAB
10 min to as many
Strict HSPU
Strict PU
as possible

10 min Cap
Row 1000
30 Pistols
15 HPC 225/155

Row 800
100 DU
Row 400
50 DU

8/10/2016

8/10

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

Grace
30 C and J for time
A)135/95, B)115/75, C)95/55

7 min AMRP
7 Pullups
7 Oh Burpees
21 DU

AAB
100ft HS Walks

4rds
10/8/6 C2B Butterfly/ Butterfly
3 Snatch Grip Hi Pulls
10 Med Ball GHD's

IzzyGrace

8/9/2016

8/9

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

Front Squat
3-3-3@ 80%

Front Squat + Jerk
1-1-1 AHAP

4rds
Run 400m
rest 1 min

then,
30 burpees for time

AAB
OH Squats
4-4-2-2 @ 75,78,85,90

Front Squats
4-4-2-2 @ 75,78,85,90

10 min AMRP
10 Cal Row
10 HSPU

8/7/2016

8/7

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

8 min AMRP
5 KB Swings
5 Box Jumps
5 T2B

5 min AMRP
Squat Clean to OH
A)155/105, B)135/85, C)/5/55

AAB
4rds
15 Strict HSPU
6 weighted Pullups
*15 min cutoff from start of class

Snatch
7 min AMRP
1 rep @ 80%

Clean and Jerk
7 min AMRP
1 rep@80%

5 min AMRP
Squat Clean to OH
155/105

8/6/2016

8/6

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

Back Squats 1 and 1/4
8 sets of 2 @75 rest 1 min

3rds
20 Pushups
20 Bar Thrusters

AAB
Back Squats

100 ft HS Walks

50 Thrusters 75/55
Row 800
100 DU

8/5/2016

8/5

CrossFit 540:5.15,6.15,8.15,11.30,4.3,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10 min EMoM
Evens:3 sets of
1 Clean Hi Pull
1 Clean @50-60 Max
AAB: 2 sets @75

Odds
12/8/6 Strict Pullups

20 min AMRP
21 WB
14 G2OH 95/65
7 Bar Facing Burpees
AAB: 2 MU after every completed movement

8/3/2016

8/3

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

Run 1 Mile for time

21-15-9
Back Squats
Pullups

AAB
750 M Row
Then
5rds
5 Power Cleans 185/125
7/5 Ring Dips
10 C2B
then,
750M Row

3rds
2*3 Shoulder Press @ 90
Run 800M @ 80%

8/2/2016

8/2/2016

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
3-3-3-3-3@75,75,80,82,85

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

3rds
Run 400
15 Front Rack Lunges / OH
9 Bar Over Burpees
95/65

AAB
Front Squat

Hanging Squat Clean
2-2-2-2-2@85 - rest 1 min Between

Hanging Squat Snatch
2-2-2-2-2@85 - rest 1 min between

4rds
15 Strict HSPU
6 Swing and Hip pop + MU

8/1/2016

8/1

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

Push press: 3-3-3-2-2-1-1 @ 80,80,85,87,90,92,91

21-15-9
Deads 225/155,205/135,165,105
Box overs

Aab

Push press

Cali Club
8 deads 365/255
40 ghd's
80 du
4 rc
80 du
4 rc
80 du
40 ghd's
8 deads

7/30/2016

7/30

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

Team Wod

3rds - alt
1 person Farmer carry 200M
while
other person, 10 Burpees and run 200M
switch

then

6rds
5 RC /15 Strict pullups / 10 Rope climb from setting to just off ground
15 C and J A)135/85, b)115/65, C)95/55, AAB)165/115
25  Med Ball Situps / GHD's

7/29/2016

7/29

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
3-3-2-1-1-1@85,90,92,94,95,95

Run 800
Farmer Carry Double 55/35 rx+ 70/55
75 WB

AAB
100 ft HS walks

3rds
Max Strict HSPU - min 15
Row 400M for time

10 Front Squats 205/145
75 WB
150 DU

7/28/2016

7/28

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

3rds
8 Split Snatch
21 Pullups
Run 400M
A)115/75, B)95/55, C)65/35

AAB
Ev 30 sec for 5 min
1 Muscle Snatch @85-90 max

Power Snatch
2-2-2-2-1-1-1@85,85,85,85,90,90,95

2012 Games Track Triplet
3rds
8 Split Snatch 115/75
7 BMU
Run 400M

7/26/2016

7/26

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
5-10-8-5@60,70,75,85

15 Bar Facing Burpees
100 DU
then
5rds
10/7 Ring Dips
10 OH Squats/Front
A135/95, B)115/75, C)95/55
then
15 Bar Facing Burpees
100 DU
RX+ OH Squats

7/25/2016

7/25

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

50 Strict Pullups

D.T.

5rds
12 Deads
9 HPC
6 Jerks
A)155/105, B)135/85, C)95/65

AAB

3rds
20 Strict Pullups
Hanging Hi Pull + Hanging Snatch
1-1-1-1@75,75,80,85

Double D.T.

7/22/2016

7/22

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

5rds
5 HPC @ 80%
10 Squatting Pullups
Rest 1 min

6 min AMRP
Run 400M
15 Deads
15 Box Overs
and as many HSPU/Kneeling KB Press/Pushups possible w time remaining
A)275/185, B)245/145, C)185/125
AAB)345/235,HSPU,30/24 box
*score all reps done after run

7/21/2016

7/21

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

The 10 Killer......

AAB

15 min to do
40-60 Strict HSPU
60-80 Strict Pullups

Ev 45 sec for 8rds
1 Squat Clean, pausing at thigh

EMoM 8
Squat Clean 85-92

3rds
30 Cal Row
40 WB

7/20/2016

7/20

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

Front Squat
2,2,1,1,1,1,1@70,75,80,87,93,97,PR

2rds
Ev 6 mins
Run A)800M, B)600, C)400
10 Clean and Jerks
15 Burpee Bar Overs
A)135/95, B)115/75, C)95/55

AAB

Front Squats

Amanda
9-7-5
MU
Squat Snatch

7/18/2016

7/18

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

Emom for 12 mins

2 Power  Cleans @ 75-85%

2rds
Run 800M
20 Front Squats / OH Squats-rx+
40 Situps
95/65

AAB
100 ft HS Walks

3rds
min max RC
2 mins off

3rds
Ev 20 sec of 1 min
1 Squat Clean Thruster @85
Rest 1 min

10 min AMRP
10 T2B
3 TnG Snatch  155/105
* reps must be done unbroken to count

7/17/2016

7/17

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

Run 1 mile for time

10 min AMRP
10 KB Swings
8 Box Overs
6 Burpees

AAB

Run 1 mile for time

6 sets of 2 TnG Muscle Snatch

3rds
10 or 8 or 6 muscle ups
3 * 1 Snatch Grip Hi Pull

7/16/2016

7/16

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

Please note!!! Southies!  New hours for Saturday!  The 11 has been cancelled!

Team Wod
15 min AMRP
buy in of
10 100M Sprint Relays(5 for each person)
then,
30 F Squats
30 Pullups
30 G2OH
30 Pullups
A)95/65, B)75/55, c)55/35

rest 4 mins

8 min AMRP
8 F Squats
20 Pullups
8 G2OH
20 Pullups
A)155/105, B)135/85, C)95/55, AAB)185/135 - C2B

7/14/2016

7/14/2016

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

Hanging Power cleans
2-2-2-2
1-1-1-1
AHAP

3rds
21 HPC
15 Thrusters
Run 400M
A)95/65, B)75/55, c)65/35

AAB

5 Snatches 165/115
5 C and J 205/145
5 MU
5 BMU
5 RC
25 Burpees
Run 400M

Row 3000M
maintaining 2.00/2.15 pace

7/13/2016

7/13

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

15 min Every 30 sec
1st: 5 Strict Pullups
2nd: 15 sec Hollow Rocks
3rd: 15 sec OH/ Front Squat hold - at bottom
A)115/75, B)95/65, C)65/55

10 min AMRP
5 PU
10 Deads
15 DU
A)155/105, B)135/85, C)95/55

AAB
120 Ft HS Walks

4rds
20 Strict PU
15-20 Strict HSPU
2 sets of 3 rep Power Snatch - AHAP
5 rep OH Squat
10 Med Ball GHD's
* rest 1 min between each set

7/12/2016

7/12

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

Front Squats.... max's are almost upon us!
1-1-1-1-1-1@80,90,90,92,95,97?!

4rds
Run 400M
Rest 1 Min
A)25 WB, B)20 WB, C)15 WB,AAB)30
rest 1 min
10ft/9ft  AAB 10 ft/10ft

7/10/2016

7/10

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

5rds
Run 400M
25 Nasties
20 KB Swings
15 WB

AAB
3rds
20 Strict PU
15 Strict HSPU
6 Hanging Snatch Hi Pulls@ max
Run 1 Mile
then
finish off w
another set of
20 Strict PU
15 Strict HSPU
6 Hanging Snatch Hi Pulls@ max

7/8/2016

7/8

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

Find Clean Max

40 Bar Thrusters
30 Burpees
30 Bar Thrusters
20 Burpees
20 Bar Thrusters
10 Burpees

AAB
C2B Fran

recover

14.1

7/6/2016

7/6

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

Front Squats
8 sets of 2@ 80%

3rds
1 min of the following
WB
SDHP 75/55
Push Press
Box Jumps
**No break in rounds

AAB
Front Squats

4rds
10-15 Strict HSPU
5 reps of TnG Hanging Snatch @70+
*(2nd 2 rds Snatch from ground
Max MU in a min - min 7

7/5/2016

7/5

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

Shoulder Press +Split Jerk  complex
1-1-1-1-1@85+ of Shoulder Press max

Jerk
1-1-1-1-1-1-1@80-90

8 min AMRP
Run 400M
then,
5 Clean and Jerk
20 DU
A)155/105, B)135/85, C)95/55

7/4/2016

7/4

Happy 4th!

CrossFit 540: 7.30,8.30
CrossFit 540 South: 7.30,8.30

Barbara
5rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 mins

7/2/2016

7/2

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

Team Wod
50rds
5 Wall Balls
3 HSPU / 6 Pushups
1 Clean A)185/125 B)155/105, C)115/75
AAB) STRICT HSPU, 225/155 Cleans
*45 min cutoff
;)

6/30/2016

6/30/2016

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

Holiday Schedule!
With the big weekend we wanted to let you know what we were planning for the 4th!
Sat: Normal hours
Sun: OFF - between the holiday and church we decided it would be the most skipped time
Mon: 7.30, 8.30 at BOTH gyms.  This will also be the start of a new 3 day cycle.

21 min AMRP
12 BJ
10 Pullups
8 KB Swings 55/35
6 Jerks A)115/75, B)95/55, C)65/35

AAB
3ds
5,7,9
Snatch Grip Dead to knees
4@Max
50 ft of HS walks

4rds
Row 300M
rest 1 min
*reset rower each rd

6/29/2016

6/29

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

5rds
7 Back Squats
Run 400M
*rest as needed
score each rd
A)225/155, B)185/135, B)155/105

AAB
14.4
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU

Run 3 Miles
800M all out,
rest @ 70%

6/28

6/28/2016

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

5-3-1@65,75,82  

5-3-1@70,78,86  

5-3-1@82,86,90

10 min AMRP

10 G2OH 75/55

10 Pushups

10 Situps

AAB

Front Squats

6 rds

2 sets of 4 Weighted Pullups @50-60%

10 Strict/ Def Strict HSPU

2 Slow to Hi Pausing Squat Clean @70-75%

(speed under the bar)

6/26/2016

6/26

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

7rds
Run 400M
5 Clean and Jerks
A)135/95, B)115/75, C)95/55
Rest 1 min

AAB
7rds
Run 400M
2 Clean and Jerks
225/155
Rest 1 min

6/25/2016

6/25

Front Squat
10*2@75

Team
Run 800m- each
100 Pullups
100 Pushups
400M Farmers carry 55/35 one person carries - switch as needed

6/24/2016

6/24

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

20 min AMRP
20 WB
30 Situps
40 SU

AAB
Snatch
2-2-2-1-1-1-1
@60,70,80,85,90,95,?

MU
Max reps
-if over 10
then work on strict  up to 10 reps

Clean
2-2-2-1-1-1-1
@60,70,80,85,90,95,?

Depending on time....
MU
for max reps

6/22/2016

6/22

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

12 min Emom
Evens
8 Strict Pullups
Odds
Alt rds between
20 Situps and 20 sec hollow rocks

2 min of Front Squats
2 min off
1 min of FS
2 min off
30 sec of FS
2 min off
30 sec of FS
**every time bar is dropped, perform 5 BF Burpees

AAB
6 min AMRP
5-10-15-20.....
Squat Cleans
Double Rep T2B

rest 5 mins

50 GHD's
50/35 Ring Dips
50 Pistols

6/21/2016

6/21

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

5rds
12 G2OH 95/65
10 Pullups
8 Burpees
Run 400M

AAB
Warm Up on your own
30 min cuttoff
4rds
15-20 Strict Pullups
6 Hanging Snatch @ 90+
15-20 Strict HSPU

then,

3 mile run @ hard casual pace(1:30-2:30 of max)

6/20/2016

6/20

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

Front Squats 6-6-6-3-3-3
@70,70,75,80,82,85

10 min AMRP
Run 1000M
then, w time left on clock,
10 KB swings 55/35
10 WB

6/18/2016

6/18

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

PLEASE NOTE THAT THERE IS NO 10AM CLASS AT NORTH OR 11 AT SOUTH!!!!!

60 min AMRP
17 P Cleans
75 Air Squats
after performing the reps, the bar must be taken apart and each piece must be carried 200m and then  reassembled to continue.  We will perform reps in the gym and carry our equipment over the 200M route.
A)135/85, B)115/75, C)95/55
For those doing a TEAM wod, both athletes must have a bar, and each move their equipment each round.  Reps may be shared.

1775
In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

6/17/2016

6/17

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

Push Press + PUSH Jerk
8 sets of combo @85-90

Jerk - anystyle
6 sets of 1 @ 85
ev 90 sec

Helen
3rds
Run 400
21 KB Swings
12 Pullups

6/16/2016

6/16

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

Back Squats
5-5-5@75,80,85
Front Squat
1-1-1@93-96

4rds
10 Front Squats
10 BJ
15 situps
A)135/95, B)115/75, C)95/55

AAB
Back and Front Squats

30 MU for time

70 Strict HSPU
25 Snatch Hi Pulls @ 90+

6/14/2016

6/14

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

'Willow Tree'
4rds
Run 400
8 Cleans
16 WB
A)155/105, B)125/85, C)95/55
rx+ option - reps must be done unbroken

6/13/2016

6/13

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

Front Squats
8*3@70 - rest 1 min between

3rds
Ev 6 mins
Run 800
10 T2B
7 Jerks
A)135/95, B)115/75, C)95/55

AAB
OH Squat w 2 sec pause at bottom
2-2-2-1-1

Hi Hang Pause Snatch
1-1-1-1-1

Snatch
1-1-1-1-1

3rds
10 Bar Back Ext
20 T2B unboken
*ev time broken, add 10 reps to perform after 3rds

6/12/2016

6/12

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

10 min Emom
Even
10 Strict Pullups
Odds
20 Sec right arm left leg plank hold
20 sec switch

21-15-9
Thrusters 95/65
KB Swings 55/35

AAB
10 min EMoM
Evens
10 Strict Pullup / Strict C2B
Odds
10 Strict HSPU

21-15-9
Thrusters 115/75
KB Swings 70/55

6/9/2016

6/9

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

50 reps each of
Strict Pullups
and
Bench Press
A)BW/80%, B)80/60, C)60/40
*partition as needed

7 min AMRP
5 Pullups
10 OH Med Ball Lunges

AAB
10rds
Run 200M
1 Legless RC
*scale w 2 RC
**15 min Cap
score time taken to finish, or add one second to 15 min per rep uncompleted

@ 2 - 2.30 pace over mile time, run 3 miles

6/8/2016

6/8

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

Front Squats
10-8-6-6@67,73,78,83

2rds
Run 400M
10 Squat Clean Thrusters 95/65
2rds
Run 200M
10 Squat Clean Thrusters

AAB
Front Squats

If Squat Clean max is less than 80% of Front Squat max,
then 1-1-1-1-1-1-1
Dropping Front Squat and right after a squat clean at slightly less weight

or

10 sets of
2 TnG Squat Clean and then Jerk

100 Strict Pullups

6/6/2016

6/6

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

For those that were unable to make it in yesterday..... We know that you probably really wanted to get in but something came up.... so we are gonna make sure you get the chance to make it up.

The Filthy 50
50 of the following
BJ
Jumping Pullups
KB Swings
Lunges
K2E
Push Press 45/35
Back Ext
WB
Burpees
DU

**if you made it in on Sunday then your workout is 30 of all those reps.

AAB

15 Ring MU
25 HSPU
35 GHD's
45 KB Swings 55/35
55 DU unbroken
55 DU unbroken, again
45 KB
35 GhD's
25 HSPU
15 BMU
*rx+ for those that do the Ring and Bar MU and the DU unbroken

6/5/2016

6/5

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

8rds
Run 400M
Rest 1 min

AAB
3rds
15 Side Raises on GHD
6 Hanging Snatch Hi Pulls @ 90+
50 ft HS walks or HS Waddles/ HS shoulder touches
2 sets of 10 Butterfly or Butterfly C2B
Run 1 mile @ 2 min plus mile time

6/4/2016

6/4

Back Squat
Find Max

Team Wod
42-30-18
Thrusters
Pullups
75/55

rest 2 min

30-25-20
Bar G2OH
Box Overs

AAB
Back Squats

3rds
3 Squat Snatch 135/95
1 RC
then
1 min of burpees for reps

rest 2

3rds
3 Squat Clean 225/155
1 RC
then
1 min of burpees for reps

rest 2 mins

3rds
10 Deads 225/155
15 Box Overs
then
1 min burpees for reps

6/2/2016

6/2

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

10 Min Emom
Evens: 15 Strict PU - scale as needed
Odds:20 sec L Hang

7 Clean and Jerks
21 Ring Dips
7 Clean and Jerks
21 Back Ext
7 Clean and Jerks
21 Burpees
7 Clean and Jerks
A)135/95, B)115/75, C)95/55

AAB
25 Ring Dips
30 T2B
35 KB Snatch 55/35
40 OH Squat 95/65

or

8 min AMRP
5 Squat Snatch 135/95
2 RC

then

Run 1 mile easy
Row 1 Mile easy
Run 800 med
Row 800 med
Run 400 hard
Row 400 hard
* no breaks

6/1/2016

6/1

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

5rds
5 Front Squats
10 KB Swings
A)155/105, B)135/85, C)115/65

3rds
20 WB
50 DU

AAB
Squat Clean
3-1-3-1-3-1-3-1

4rds
20 Strict Pullups
* use light band when first set cannot be 10

50 ft HS walks
*HS waddles or shoulder tap scale

8 Good Mornings

4-4-4-4 Lawnmower Pulls -alt arms

* rest 30 sec between sets

5/31/2016

5/31

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
(pre max cycle)
5-5-5-5@60,60,65,65

50 HPC
50 Burpees
50 Med Ball Situps
50 WB Push Press
A)115/75, B)95/65, C)75/35

AAB
Back Squats

50 HPC 135/95
50 Burpees
50 GHD's
50 Jerks 135/95

5/29/2016

5/29

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

3rds
10 Deads
Run 400M
A)225/155, B)185/135, C)155/105,AAB)275/185

AAB
35 min run @ 60%(casual)

or, Metcon and then 20 min run

5/28/2016

5/28

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

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Option for 

'Team Murph"

Both athletes must run 1 mile each at the beginning and end of workout, but may share the reps as needed.

5/27/2016

5/27

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


Warm Up
Toe touch to OH Lunge
Hi Knee Walk alt w Toy Soldier
Bar Clean Drills

5rds
10 Power Cleans
10 Box Jumps
10 Burpees
A)135/95, B)115/75, C)95/65

AAB
4rds
3 sets of
1 Hi Hang Snatch Hi Pull
1 Hi Hang Snatch
1 Snatch at heavier weight

7-10 MU unbroken or in two sets
or
2-5 Strict MU

10 Med Ball GHD's

after, if time for
100 ft of HS Walks for time, in 8 ft sections

5/25/2016

5/25

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

Warm Up
Run 200
Toy Soldiers
1/4 Squat Jumps
Jerk Drills

5rds
Ev 5 mins
Run 400M
5 Jerks
5 Bar Over Burpees
A)155/105, B)135/85, C)95/55, RX+)70% max

AAB
Run 800M
10 Snatches
10 Squat Snatches
20 Box Overs

rest 5

Run 400M
7 Hanging Snatch
7 Hanging Squat Snatch
30 Squatting Jumping Pullups

Rest 5 min
Run 200M
20 Burpee over Rower
20 Cal Row
135/95

5/24/2016

5/24

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

Back Squats

6-6-6-3-3-3@70,70,75,80,82,85

40-30-20
KB Snatch
Fly Traps
A)55/35,45/25,35/15

AAB
Back Squats

5rds

2 Push Press + 1 Push Jerk - don't move feet
2 sets AHAP

15 Sec L hang

15 sec Chin up hold

6 Hanging Snatch Hi Pull
or
10 Ring Dips

5/23/2016

5/23

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

Warm Up

Squat Drills
Kipping Drills

15min AMRP
1st 5min
5 Pullups
5 Pushups
10 Squats
2nd 5
w 10 Bar F Squats
3rd 5
w 10 OH Squats

AAB
16 min Emom
Evens: 2 Clean and Jerks @ 55
(1st rep pause above knee on Clean and on dip in Jerk
Odds: 1 @ 80

5 min AMRP
10 Power Cleans 135/95
5 MU
*scale MU reps if max reps is not 5

5/21/2016

5/21

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

Warm Up
Run 200M on your own
Bar Clean and Jerks

Team - all of it
Grace Race
1st person
1 min to do 30 C and J or as many reps possible
then
2nd person, 1 min to do the same
then two mins for both athletes to make up the undone reps as a team

rest 3 min

Run 1 mile total as team,
100 T2B
100 Deadlifts A)135/95, B)115/75, C)95/55
100 DU
100 Lunges
Cuttoff 45 min

AAB
(no group warmup... be big boys and girls....10 min to warm up)

8 sets (12 min)
1 Snatch Hi Pull
B2B
1 Snatch 5-10lbs less than Hi Pull

10 min of
10 Strict HSPU
4 Weighted Pullups
8 45/35 Bar Back Ext

25 min Run
alt between
800M @ 80%(hardish)
800M @ 50%(easy)

5/20/2016

5/20

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

Back Squats
5-3-1@65,75,82
5-3-1@70,78,86
5-3-1@82,86,90

80 WB
40 Pullups
AAB C2B

5/19/2016

5/19

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

Five Forty Friend Finding Fitness Fest is about to begin!

Working out by yourself is no fun for you, and gyms are notorious for low attendance in the summer. So what better way to solve BOTH problems, than to partake in our little summer event.

Have a friend join you at the gym.... they will love it (duh) and if they sign up, then your June dues are waived!  If your friend remains a member going in to July, then half that months dues are waived also!  WIN WIN!  More friends in the gym, more money in your pocket!

So, get a friend in the gym, if they join for June, then your dues are waived that month.  Free 540.  If they stay at the gym for another month (July), then half of July's dues are waived too!

Warm Up
Hi Knee Runs
Hi Knee Walks
Side Lunge Walks
Halting Deads
Halting Dead to shrug
P Cleans

3rds
400M Run
7 Power Cleans
21 Squats
A)135/85, B)115/75, C)95/55
AAB)155/105

AAB extra, (after recovering)

40 KB Snatches for time 55/35
followed right way with,
2 min of OH Burpees

5/17/2016

5/17

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 Squats
10*2@75 rest 1 min between

5rds
12 WB
12 Box Overs
6 HPC
6 Jerks
A)135/95, B)115/75, C)95/55


AAB
Back Squats,

then

50 Strict HSPU

5*1 HPC
5*1 HSC

3rds B2B
10 Med Ball GhD's
5-5-5-5 KB Lawn mower pulls
8 Snatch Grip Bent over Rows - min of 135/85

- no met con

5/16/2016

5/16

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

Warm up
Lunge Hi knees
Squat Walks
Burpee Broad Jumps
Front Squat Holds
Plank holds
Kipping on bar

the 540
50 OH Lunges 45/25
40 Pullups
30 Thrusters 95/65
20 Burpees
10 Squat Cleans 135/95

AAB mandatory / Gen Wod optional
20 min Run
aim for 8 min mile(2.5m)
not for time

5/13/2016

5/13

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

Warm Up
Squat Walks
Frog Jump Burpees
Med Ball Squats
Bar Cleans Pausing at knee

Run 400M
30 Med Ball Squats
20 Cleans
50 WB
20 Cleans
30 Med Ball Squats
Run 400M

AAB
3rds
3 sets of 2 Rep TnG Clean
10-15 Strict HSPU
20 Strict Pullups

Run 800
50 BW
25 Cleans
155/105

5/12/2016

5/12

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
Roll Shoulders
Bear Crawls
Lunge + Squat Jump
Jerk Drills

Push Jerk - no moving feet
5 sets of 2 @60-70

Push Jerk - Moving Feet
5 sets of 1 @75-85

20 min AMRP
20 ft of Broad Jumps
15 T2B
10 Jerks
5 Burpee Pullups/ Burpee BMU
A)115/75, B)95/55, C)75/35

5/11/2016

5/11

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
Squatting Frog Jumps
Walking Side Lunges
Bar Front Squats

Front Squats
3rds
5 reps 65,70,75
3 reps 75,78,82
1 rep 82,86,90

Fran
* Fun times challenge
every time thruster bar is dropped,
Perform 10 Bar Facing burpees, AFTER wod

AAB
all of Previous and then
a mile run for time
followed by
max Ring MU in 4 mins

5/9/2016

5/9

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 Wod
Wall Kicks / Toy Soldiers 15 per
15 Bar Deads
*Pause at knee on way up and down
3 sets of 10 sec Kip on bar

50-40-30-20-10
DU
Med Ball Situps
*after each set of DU AND Situps, perform 3 Deads
A)275/185, B)245/155, C)205/135

AAB

Warm Up Wod
Wall Kicks / Toy Soldiers 15 per
15 Bar Snatch Deads
*Pause at knee on way up and down
3 sets of 15 sec squat holds with bar on knees

1-5-1-5-1-5-1
Hanging Snatch
Weighted Pullups
AHAP

Row 100 Cals

3rds
10 Deads 275/185
50 DU

5/5/2016

5/5

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

3rds of both

Max reps Bench Press
A)Body Weight / 80% BW
B)80% BW / 60%
C)60/40

then

Run 400M
15 Thrusters
A)115/75, B)95/55, C)65/35
10 BJ
5 Burpees

AAB
5rds
3rep OH Squat AHAP
5 Cleans B2B, not TnG, but no break between

9 Thrusters 185/125
5 RC
15 Thrusters 135/95
21 C2B
21 Thrusters 95/65
28 Pullups

5/4/2016

5/4

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

News and Housekeeping!

Our current 540 cause was helping out one of our own, Dunia Maritza, out with her Dues at the U of A so that she can continue rocking HSPU with us at 540!  The in Gym donations were 1038 dollars! With the 540 match, that raises the amount to 2078 dollars!  There was also a go fund me act that many of you donated to that also raised over 2000 dollars.  Over 4 grand all told!  Well done to everyone!  It is a wonderful and good thing that we can do so much good and put others before our own current wants in the name of friendship!

2nd,
We realize that everyone has busy lives with multiple facets ongoing each and every day.  But we ask that moving forward, athletes please begin their workout at the start time of the session that they plan on attending.  We want everyone to enjoy the gym to the fullest and get be able to get back to their lives, but we also want to maintain a level of cohesiveness at 540 as well.  The trainers will make every effort to ensure that class begins on time and that it continues to flow in a timely manner.  That being said, please note that athletes will be expected to begin the workout at no later than 10 minutes after class start time.  This will help us at 540 to get everyone in and out in a manner in which can be planned and expected for as much as possible.  Thanks everyone!

16 min Emom
Evens: 10 sec Pullup Hold - chin over bar
Odds: 7 or 6 or 5 Kipping Pullups

10 rds
Ev 90 seconds
3 Deads
A)255/165, B)225/145, C)185/115
Run 200M
Score each for time

AAB

3rds
Max Strict HSPU, if over 15, Def strict
50 ft HS Walks
for time
200 M Row
15 KB Swings 70/55
5 BMU

10 rds
Ev 90 seconds
3 Deads
A)255/165, B)225/145, C)185/115
Run 200M
Score each for time

5/3/2016

5/3

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

1 1/4 Back Squats
8*2 @ 70

8 min AMRP
5 OH/Front Squats
A(135/95, B)115/75, C)95/55
30 DU

AAB
1 1 /4 Back Squats

5 sets of
5 Snatches AHAP
Not TnG, but no rest between

8 min AMRP
5 OH Squats 135/95
30 DU

5/1/2016

5/1

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

Pausing Jerk
1-1-1-1-1@70
1-1-1-1-1@80
rest 1 min between

4rds
Run 400M
20 WB
10 Deads
A)225/155, B)185/135, C)155/105

AAB
Jerk

Clean and Jerk
1-1-1-1-1@80-90

50 Cal Row
40 T2B
30 Cal Row
20 T2B

50 Bar Thruster
40 Situps
30 Bar Thruster
20 Situps

4/30/2016

4/30/2016

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

Team Wod

15 Min AMRP
10 HSPU / Pushups
10 KB Snatch / 1 Arm KB Swing
50 DU

Rest

15 min AMRP
10 PU
5 C and J A)135/95, B)115/75, C)95/55, AAB)185/125
50 DU

4/29/2016

4/29

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

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

3rds
60 sec of Squat Cleans
60 sec of Front Squats
60 sec of Bar Over Burpees
2 min Break

AAB
Front Squats

Squat Clean
1-1-1-1-1@85+

30 F Squats
30 Box Overs
90 DU
10 MU
10 F Squats
10 Box Overs
40 DU
5 MU
155/105

4/27/2016

4/27

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

4rds
Run 800M
each for time
rest as needed between sets

AAB
4rds
Snatch Grip Deadlift
5 @ 110% max

20 Strict Pullups

2rds
30 GHD's
20 Cal Row
10 Burpee over rower

2rds
Run 800
rest as needed

4/26/2016

4/26

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

Hey team!  Wanted to let everyone know that there is a neat feature on the Wodify app under settings in which you can leave feedback.  And if you are wanting to keep you name out of it.... you can do that too!  We want to hear what you have to say, negative or positive, so we can either make corrections or continue on.... please take the time to let us know what you think about the program!

Back Squats
8 sets of 3@70 - rest 1 min between

50 Pullups
50 Burpee Box Jumps
50 KB Swings 55/35
50 G2OH 95/65

AAB
Back Squats

3rds
Snatch Grip Bent over rows * 8
50 ft HS Walk
8 3 sec hold Ring dips
8 Good Mornings

12 min AMRP
12 G2OH 75/55
30 DU
3 BMU

4/25/2016

4/25

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

Either

Ev 45 sec for 8rds
1 Hanging Hi Pull
1 Hanging Clean @70-80 (mid)

or

50 Nasties
Run 800M
for time

5rds
Run 200M
15 WB
15 HPC
A)115/75, B)95/65, C)75/55
15 T2R

AAB
Ev 45 sec for 8rds
Hanging P Snatch
Hanging S Snatch

Hanging Snatch
1-1-1-1 AHAP

9-7-5
MU
Clean and Jerk 185/125
*10 min cuttoff

50 WB
Run 800
50 WB
100 DU

4/23/2016

4/23

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

Crawfish Boil!  We will get started today at North around 11 but the mudbugs won't be ready till around 12.  Come hang out and have a good time!

If you have any baggo boards, please bring them!  We have lost boards and bags from last year and may have to cancel the tourney if we don't have a few more brought it.  thanks!

Pausing Front Squat
Find max, min of 4 reps building or after max at 90+

30 Strict PU
AAB Strict C2B

Team
21 min AMRP
First 7 mins
30 PU/ C2B
30 Front Squat/OH
A)115/75, B)95/65, C)65/35
60 DU

2nd 7 mins
20 PU / C2B
20 Front Squats/OH
40 DU

Last 7 mins
10
10
20

4/22/2016

4/22

Crawfish Boil update!
We are asking those that have Baggo boards to bring them to the boil.  That way we can have the tourney roll through as quickly as possible!
The Good times start at 11am Saturday!

20 min AMRP
30 Situps
15 Jerks 95/65
15 KB Swings 55/35

AAB
Row for 3 mins
max distance

Push Press
6-6-6-3-3-3@70,70,75,80,82,85

Isabelle

10 min AMRP
1 RC
4 HSPU
8 KB Swings

4/21/2016

4/21

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

Its almost here!  The big 540 Crawfish boil  Sat at 11, come on over and have a good time!

Ev 30 sec for 4 mins
Pause below knee
to
Pause above knee
to
Finish Clean

Ev 30 for 5 min
Clean and Jerk @ 70

EMoM for 6 min
Clean and Jerk @ 85-90

C&J
1-1-1-1
OR....
Run 800 for time

3rds
Run 400M
15 BJ
10 Pushups
5 Squat Cleans
A)135/95, B)115/75, C)95/55 AAB
165/115

AAB
after ev thing else

5 min AMRP
2 Lunges 165/115
2 BMU

4/19/2016

4/19

Back Squat
6-6-6-3-3-3@70,70,75,80,82,85

50 Strict Pullups
not for time

8 min AMRP
3 Front Squats
4 Jerks
5 Burpees
A)115/75, B)95/65, C)75/35

AAB
Back Squats

6rds
10 Strict Pullups
3 sets of
1 Snatch Hi Pull
1 Squat Snatch @ 80-85

Row 1000
12-10-8-6-4-2
HSPU
T2B
2 Power Cleans after each set 225/145
Row 1000

4/18/2016

4/18

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

Jerk
1-1-1-1-1-1@85+

Annie
50-40-30-20-10
DU
Situps

30 Deads
150 Squats
A)255/165, B)225/145, C)185/115

AAB
Jerk

20 Snatches
10 Burpee Box Jumps
95/65

15 Snatches
10 Burpee Box Jumps
135/95

10 Snatches
10 Burpee Box Jumps
165/115

30 Deads
150 Squats
A)255/165, B)225/145, C)185/115

4/17/2016

4/17

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

5rds
30 sec AMRP of
2 Clean and Jerk
A)135/95, B)115/75, C)95/55
2 Bar Facing Burpees
60 sec rest

3rds
Run 400M
20 Pullups
10 Clean and Jerks
A)135/95, B)115/75, C)95/55

AAB
5rds
10 Strict HSPU
3 Hanging Cleans @ 80+
Row 500M For time

3rds
Run 400M
20 Pullups
10 Clean and Jerks
A)135/95, B)115/75, C)95/55

4/15/2016

4/15

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

Karen
150 WB for time

Optional
1 Mile Run for time
AAB Clean work

AAB

Clean Warm up
w Hi Pull + Hi Pull Drops
or Banded Cleans

Squat Clean
1-1-1-1-1-1@85+

30 MU For time
*10 min Cutoff

Karen

4/10/2016

4/10

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

Push Press
7*3 @75 - rest 1 min between sets

3rds - each for time
Run 800
25 T2B
10 Burpee
rest as needed between

AAB
Snatch Warmup

Snatch
8*1 @85+

Metcon

4/9/2016

4/9

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

Front Squat
6-6-6-3-3-3@ 70,70,75,80,82,85

Team
3 min
Max Squats
3 min
Max Pullups
3 Min
Max Squat Cleans A)155/105,B)135/85, C)95/55, AAB)185/125
followed immediately by
100 Squats
50 Pullups
25 Cleans
for time

4/7/2016

4/7

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

3rds of the following
1-1-1-1
Clean and Jerk
or
Run 800 for time

40  sec of L Hang

8 Dual KB Press

18-15-12-9-6-3
KB Swing
Box Jump
Run 200M

AAB

5rds
Row 200M
5 MU

20 Cleans for time
185/125

8 min AMRP
1 Legless
2 RC
10 Burpees

4/6/2016

4/6

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

Back Squats
10-2 @ 70% rest 60 sec between sets

3rds
10 Front Squats
15/12 Ring Dips

5rds
12 WB
5 Burpees

AAB

Back Squats

15 Min EMoM
Min 1 2 Squat Snatch - pause at mid thigh @80
Min 2 8-15 Strict HSPU
Min 3 10-20 Pistols

8 min AMRP
20 WB
10 Snatches @115/75
*WB must be unbroken

4/5/2016

4/5

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

The Crawfish Boil!!!!!  Its almost that time again!!!  Mark your calendars for April 23rd for an awesome afternoon of hanging our with the best people around.  Its BYOB, w a Baggo tourney!

Be there

Push Press
Find Max

15 Min AMRP
Run 800
then,
15 Pullups
15 Situps
15 Hanging Clean and Jerk
95/65

AAB
Push Press
Find Max

Ev30 sec for 8rds
1 Clean Grip Hi Pull
1 Squat Clean

15 Min AMRP
30 DU
15 T2B
5 Squat Clean 185/125

4/3/2016

4/3

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

3rds
Run 400M
15 HPC
9 Front Rack Lunges
A(155/105, B)135/85, C)95/55

AAB
Back Squats

3rds
3*1 Muscle Snatch TnG

20 Strict Pullups

2*3 Thruster AHAP

3rd
Run 400M
15 HPC
9 Front Rack Lunges
A(155/105, B)135/85, C)95/55

4/2/2016

4/2

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

10 min AMRP

either

1 Halting Dead to knee
1 Pause below knee Snatch Hi Pull
1 Snatch

or ... AAB


1 Pause below knee Snatch Hi Pull
1 Snatch

Team Wod
20 Min AMRP
Run 1200M
10 Clean and Jerks
A)135/95, b)115/75, C)95/55, AAB 185/135
20 Pullups/ C2B
30 WB

4/1/2016

4/1

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

5rds
Ev 5 Mins
Run 400M
5 Deads
10 Pushups
15 Flytraps
A)275/185, B)245/155, C)205/135

AAB
4rds of the following

2 sets of
1 Dropping Front Squat
1 Squat Clean - AHAP

40 ft of HS Walks

For time
30 DU
10 KB Snatches - 5 each arm 70/55
30 DU

----
5rds
5 Deads 275/185
5 OH Squats 155/105
then
Run 800M

3/30/2016

3/30/2016

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

Its time for us to start over!  The open has come and gone, but wrecked havoc on our normal training.... so we need to establish some new maxes.

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

5rds
Ev 3 mins
10 Front Squats
10 Jerks
A)135/95, B)115/75, C)95/55

AAB
Front Squats

3rds
Dropping Jerks
1-1-1-1 AHAP
Attempting to land dramatically lower on jerk than normal.  Very little upward movement

Snatch Grip Hanging Hi Pull
set of 5@90+

5 thrusters 165/115
5 MU
for time

Row 1000M
50 WB
50 KB Swings 55/35
50 BJ
Row 500
15 min CAP

3/29/2016

3/29

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

3rds - not for time
Run 400M for time
40 sec total of L Hang time
10 KB snatches each arm - choose own weight

15 min AMRP
3-6-9-12....
Power Cleans
A)135/95, B)115/75, C)95/55
Bar Over Burpees
Box Jumps

AAB
4rds
10 Strict/ Def Strict HSPU
1 Snatch Balance @ 90% snatch + 2 OH Squats
2 sets of 3 HPC @ 80-90

12 min AMRP
Run 800M
then
20 T2B
15 Box Jumps
10 Snatches @ 135/95

3/28/2016

3/28

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

Final Day of the Open!

Our team is currently in 18th place and been moving up from a 38place finish in week 1!  The top 15 teams go to regionals.

Cindy
20 min AMRP
5 Pullups
10 Pushups
15 Squats

3/25/2016

3/25

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

Sunday we will be closed for Easter!

16.5
21-18-15-12-9-6-3
Thrusters 95/65, 65/45
Bar Facing Burpees

3/24/2016

3/24

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

16.5 will be done tomorrow on Friday

Bench Press
Wide Grip
3-3 @75
Close Grip
3-3 @80
Reg Grip
2-2-2 @80,85,90

12 min AMRP
5 HPC
A)135/95, B)115/75, C)95/55
5 Bar Over Burpees
20 DU

3/23/2016

3/23

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

Both Gym will be closed this Sunday for Easter!  Enjoy the holiday.

Back Squats
3-3-3-3-3@70,75,80,80,85

3rds
15 Deads
A)255/175, B)225/155, C)185/115
Run 800M

AAB
16 min EMoM
Evens
30 sec of rowing sub 140/145 pace
-5 sec to attain pace
Odds
3-5-7 MU

3rds
12 OH Squats 115/75
12 BJ

4 min AMRP
Run 800M
Burpees

3/21/2016

3/21

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

The new cause that our 540 Family is taking on is a bit near and dear to our hearts, as we are going to try and help out one of our own.  Many of you from North and South have met Dunia at one of the gyms.  She is the TINY but HARDWORKING college student from Honduras that has been coming to the gym for over 2 years now.  Dunia is currently here in the states getting a degree but has come on hard times and is struggling with tuition.  If she cannot maintain enrollment at the U of A to get her degree she will have to go back home.....:( when she is so close to attaining her goal!  If you have anything that you could give to help out Dunia then please drop it off in the boxes at gym!  We have envelopes for cash donations and checks should be made out to Christian Life Cathedral, just put Dunia's name in the memo section.  If you would like to learn more about the great organization that helped bring her here, check out beyondmercy.com

Front Squats
5-5-5-5-5@70+

4 min AMRP
30 Thrusters
30 Box Jumps
KB Swings
A)95/65, B)75/55, C)65/35

rest 2

4 min AMRP
20 Thrusters
20 Box Jumps
KB Swings
A)115/75, B)95/65, C)75/55
rest 2

4 min AMRP
15 Thrusters
15 Box Jumps
KB Swings
A)135/95, B)115/75, C)95/65

AAB
Front Squats

**Even if you do 16.4 today, you are encouraged to do this workout as well.  We will have thrusters this week and they will not be programmed on Wens or Thurs.... this is your last chance to get some practice/training in.

10 min AMRP
30 Thrusters 95/65
20 @ 135/95
10@ 185/125
@225/145