2/1/2016

2/1

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

Front Squats
5-5-5-5@70,70,73,75
Max effort @ 80

5rds
5 Burpees
5 Clean and Jerks 95/65

rest 1

4rds
5 Burpees
5 Clean and Jerks

rest 1

3rds
5 Burpees
5 Clean and Jerks

AAB
Front Squats

5 min AMRP
Squat Snatches @ 155/105

2rds
Row 500
25 Bar Thrusters
15 C2B

1/31/2016

1/31

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

The Junk Drawer

50 KB Swings
Run 400
50 Pushups
Run 400
50 BJ
Run 400
50 Deads 135/95
Run 400
50 WB
Run 400

1/29/2016

1/29

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

Warm Up Wod
10 min Emom
Evens: 20 sec Plank Hold, 20 sec Squat Hold
Odds: 20 sec Hollow Rocks

Outrun a lifter, Outlift a Runner
3rds
15 Thrusters A)155/105, B)135/85, C)95/65
Run 800M

AAB

20 min EMOM
Evens: 1 Snatch @ 80-90
Odds: 10 C2B

3rds
12 HPC 165/115
14 Front Squats
16 Box Overs

1/28/2016

1/28

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

Bench
Max

Warm Up Wod
Bar Hanging Hi Pulls - Fire out of rebound
Light Weight Hanging Hi Pulls - fire out of rebound
Wod Weight Hanging Hi Pulls - fire out of rebound

10-9-8-7-6-5-4-3-2-1
HPC A)135/95, B)115/75, C)95/55
Box Jumps
Ring Dips

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

3rds
5 Snatch Hanging Hi Pulls @ max
6-12 Def Strict HSPU 45/25

2rds
30 WB
60 DU
@ 6 min
2rds
24 WB
48 DU
@11 min
2rd
18 WB
36 DU

6 min AMRP
30 Cals Rowed
G2OH 135/95

1/27/2016

1/27

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

Time to sign up for the Open!!!!  Everyone will be on equal teams!  Sign up now!

Back Squats
6 sets of 3 @ 80 rest 1 min between

10 OH Burpees
30 Pullups
10 Oh Burpees

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

AAB
Back Squats

5 rds
Max HPC in 15 sec @ 20 sec
10 Strict Pullups

9 min AMRP
15 T2B
10 Deads 115/75
5 Snatches
then
6 min to find max Snatch

1/25/2016

1/26

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

Push Press
8 sets
2 reps @ 80-85
1 Jerk

15 min AMRP
5 HPC
5 Front Rack Lunges
5 Bar Over Burppess
25 DU

AAB
Push Press Complex

20 min EMoM
Evens: 10 T2B
Odds: 2 Squat Cleans @80 *TnG if possible

12 min Cap
1 Legless or RC
5 Burpees
10 WB
20 DU

1/24/2016

1/24

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

20-15-10
Deadlifts A)225/155, B)185/135, C)155/105
Box Overs

8 min AMRP
5-10-15-20....
Squats
Situps
Pushups

AAB

Mid Thi Pausing Squat Snatch
Ev 30 sec for 3  mins @ 65-70

Emom  6 @ 80-90

5 min to find
Snatch + Hanging Snatch

14.3

30-20-10
Front Squats 95/65
Cals rowed

1/23/2016

1/23

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

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

Team Wod
2rds
75 WB
50 Pullups
25 Clean and Jerks A)135/95, B)115/75, C)95/55

AAB
Find 5 rep Front Squat Max from Ground

12 min AMRP *last done on 11/9
3 Snatchs 135/95
6 C and J
9 C2B
54 DU

Team Wod
15 min AMRP
50 WB
10 MU

1/21/2016

1/21

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

Jerk 15
Find Max 15 min Cap

10 rds
5 Pullups
5 Hanging to OH
5 Front Squats/ OH Squats

AAB
Jerk
Find Max

5rds - rest 1 min Between
OH Squat
2 rep @ 80 and work up
Power clean
2 Rep TnG @80 and work up

10 min AMRP
20 C2B
10 Snatch 135/95
10 OH Squats

1/20/2016

1/20

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

Hanging Snatch Hi Pulls
Ev 30 sec of 6rds

Hanging Snatch
EMoM for 8

50-40-30
WB
KB Swings 55/35
Box Jumps

AAB
Ev 30 sec for 6rds
Hanging Snatch Hi Pull
Hanging Snatch

Hanging Snatch
EMoM 8 @ 80+

2rds
Max Unbroken HS Walk (3 attempts per)
25 GHD's, Max MU

30-20-10
Cal Row
KB Swings 70/55
HSPU
OH Burpees

1/19/2016

1/19

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

Front Squats
3-3-3-3-3-3@75

Open Wod 13.4
7 min AMRP
3-6-9-12....
Clean and Jerks
T2B

5 min AMRP
5 minAMRP
5 Front Squat
5 Jerks
5 Burpees
A)135/95, B)115/75, C)95/55

AAB
From Ground
2 Front Squats
1 Jerk
1-1-1-1-1-1-1-1 AHAP

4rds
10 3 sec pause Ring Dips
10 Weight Pistols
10-15 Butterfly / C2B Butterfly

13.4

5 min AMRP 165/115

1/17/2016

1/17

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

Close Grip Bench Press
5-3-1-1-1-1@70,80,85,90,95,95+

3rds
10 HPC A)155/105, B)135/85, C)95/65
10 Bar Facing Burps

50 KB Swings
50 WB

AAB
Close Grip Bench

Clean and Pausing Jerk
1-1-1-1-1-1-1 AHAP

15 Cal Row
12 Clean and Jerks 135/95
9 Snatches
6 BMU

30 OH Burpees
10 MU

1/16/2016

1/16

CrossFit 540: 7,8,9,10
CrossFit 540 South: 8,12,11

We have a fun day planned team!  Sunday is Bud Baldwins B Day!  So we are going to celebrate - kinda- on Sat morning.  If you don't recognize the name, Bud is the guy who takes pictures all the time for all of us on Saturdays and on group events down at South.  People always love to talk about how Bud ONLY takes awkward unflattering pics of them,  but we all know that we love it when we see him with the camera, and eagerly wait to see when he uploads them to the FB site.  Its just one of the things that makes 540 what it is.

This morning we are going to appreciate Bud w two main things, beer and pics!

Team Wod
50-40-30-20-10
Thrusters A)115/75, B)95/65, C)75/35
Pullups
T2R
Box Overs

*At some point in the wod team mates must take AWKWARD pictures of each other (or have someone take an awkward pic of both of you) and upload them to the 540 FB page.  The pic with the most likes well win a 50 dollar YTFS Gift Card.  Boom.  For realz

** As well as the pics, to RX the workout, you will need to drink a beer at some point and time during the wod.  Buds awesome daughter Alex has provided the nectar for North... (We will provide for South.... byob if you are picky)   You can pace the drink out as needed  but there will be ... penalties... for repeated trips to the watering hole.

Before a single rep has been done.... no penalty
First 5 mins of the wod, 3 Burpees per drink
5-10 mins of wod 6 Burpees per drink
10-15.... 10 Burpees per drink
15+....20 Burpees per drink
Burps can be shared between teammates, but EACH person must burp for beer
***option of 24 oz of water, can be subbed for beer.

1/15/2016

1/15

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

Back Squats
10-10-10-10 @ 65-70

3 min AMRP
10 WB
15 Burpees
as many WB possible

Diane
21-15-9
Deads A)225/155, B)185/135, B)155/105
HSPU / Pushups

AAB
Back Squats

Ev 30 sec for 5rds
1 Hanging Hi Pull
1 Hanging Snatch

8 min EMoM
1 Snatch @ 85+

Diane
rest 2 min
3rds
30-20-10
WB
T2B

1/13/2015

1/3

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

Clean and Jerk
1-1-1-1-1-1-1@80+

20-15-10-5
Clean and Jerk A)115/75, B)95/65, C)75/35
Box Overs

AAB
Clean and Jerk

5-4-3-2-1
Rope Climbs
Clean and Jerk @  135/95, 155/105, 185/115, 205/125, 225/145
*change weight each set

21-15-9
Cals Rowed
Thrusters 95/65
then, 5 min for,
100 DU
max MU

1/12/2015

1/12

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

Push Press
8*2 @ 80 rest 1 min between

4 min AMRP
20 OH Lunges 95/65
then amrp
15 Pullups
15 Situps

rest 2

4 min AMRP
25 Front Rack Lunges
then amrp
10
10

rest 2

4 min AMRP

30 Back Rack Lunges
5
5

AAB / Competitor

Push Press

3rds
Ev 30 sec for 6 rds
1 Pausing Hi Thi Snatch Hi Pull
1 Pausing Hi Thi Snatch

Max Strict HSPU, min of 12

5 min AMRP
10 Bar Facing Burpees
15 C2B

rest 2

3 min AMRP
35 KB Swings 70/55
DU

1/11/2015

1/11

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

Pausing Front Squat
Find Max

Elizebeth
21-15-9
Squat Cleans
Ring Dips

AAB
Pausing Front Squat

Hi Pull
Hanging Clean
Emom 10

Elizebeth

1/8/2016

1/8

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

Shoulder Press
Find Max
then
1-1-1-1-1@85+

3rds
Run 400M
35 KB Swings
then
40 Box Jumps
30 OH Burpees

AAB
Shoulder Press

3rds
8 Strict MU or Banded Hanging Strict MU
5 Snatch Hi Pulls @90+
5 rep OH Squat AHAP

6 min AMRP
Run 800
in sets of 10 per arm, as many KB snatches possible

15 Bar Facing Burpees
20 OH Squats 135/95
15 Bar Facing Burpees

1/7/2015

1/7

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

Our new Cause of the Month will be Cupid's Fun Run!  One of our own nominated this event because  they are planning on doing it themselves!  Cupids Fun Run is a fundraiser for the Children's Tumor Foundation, in which those participating run a mile in their undies:)  We realize that not ALL of you will be interested in stripping down to your 'good times', but you can still donate to the cause....which is a pretty stinking good one.
So if you identify with this cause or if it just pulls on  your heart strings, drop something in the bucket.  Anything helps.  As always, 540 will match any amount given.
And if you DO want to run.... cupidsundierun.com


Pausing Front Squat
7 sets of 4 @ 70-75 Front Squat max - accelerate as quickly as possible

5rds
2 min AMRP
Squat Clean to OH A)135/95, B)115/75, C)95/55
rest 1

AAB
Pausing Front Squats

4rds
Row 500
10 Power Snatch 95/65
10 Thrusters

rest 6 min

Clean and Jerk
Emom 10
@70 and rise

1/5/2015

1/5

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

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

Fight Gone Bad
3rds
WB
SDHP 75/55
Box Jumps 20 in
Push Press 75/55
Row for Cals
Rest for 1 min

1/4/2016

1/4/2016

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

Bench Press
5-5-5-5-5 @70-75

5 min AMRP
30 HPC a)95/65, B)75/55, C)65/35
30 Pullups
as many Broad Jumps possible in time remaining 6ft/4ft - Back and forth

rest 2

5 min AMRP
25 HPC a)115/75, B)95/65, B)75/55
25 Pullups
as many Broad Jumps possible in time remaining 6ft/4ft

rest 2

5 min AMRP
20 HPC A)135/95, B)115/75, C)95/65
20 Pullups
as many Broad Jumps possible in time remaining 6ft/4ft

**score reps

AAB
Bench Press

5rds
2 sets of Clean + Hanging Clean AHAP
10 C2B Butterfly / Butterfly
HS Walk a 8 by 6 box - both ways

12 min AMRP
10-15-20-25.....
T2B
G2OH 95/65

1/3/2016

1/3/2016

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

Warm Up Wod
10 Squats
Length of Hi knees
Length of Lunges
10 squat Jumps
Squat Holds
5 Burpee Tuck Jumps

5rds
Every 5 mins perform
Run 200
10 Thrusters 95/65
10 Burpee Bar Overs
50 DU

AAB
5rds
Every 5 min perform
Run 200M
10 Thrusters 135/95
5 Bar MU
75 DU