3/1/2016

3/1

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

Squat Clean
Find Max

15 min AMRP
15 Wall Balls
15 Box Jumps
15 T2R
5 Deads
A)255/165, B)225/145, C)185/115

AAB
Snatch Balance
6 sets of 3 AHAP
alt w
6 sets of 3 Hi Hang Snatch (Very small dip)

2rds
ev 5 mins
Row 500M
as many MU possible

8 min AMRP
3-6-9-12....
Snatch 115/75
T2B

2/29/2016

2/29

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

**remember, that your Open Score must be submitted by 7pm  No exceptions.  If you are just doing the In House Open, all we need is your scorecard.

Ev 5 min for 5rds
Run 400M
5 Clean and Jerks
A)155/105, B)135/85, C)115/65

AAB
5rds
3 Front Squats from ground @ 80
6 Snatch Hi Pulls
6 Def HSPU, followed by max Kipping

5rds
Ev 3 mins
Row 400m for time

3rds
10 Clean and Jerks 135/95
10 Box Overs

2/28/2016

2/28

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

Open Day!!!!!

So for some of us, it's just another wod.... but for some, its the first wod of the open!!!!  And the first opportunity for you to help your team out!

Some things to think about if you are really wanting to get an aggressive score tomorrow.

Hydrate.

Tonight, and tomorrow morning.  But not right before the workout, and not really during the workout.  It takes around 20 min before water ingested can really be used by your body anyway, so arrive at the gym peeing clear;)

Carbs

Tonight and tomorrow morning.  Try to shoot for quality carbs, especially Sunday morning.  (Oatmeal, whole grains, etc...)  if you are a burner, maybe a few gummy bears right before, but still.... at least 30 mins before, and not to many!!  Also, try not to over do your carbs with a massive meal or with too much fat, again, especially Sunday morning.

The Suck

This wod sucks:(  sorry.  its true.  Its long and hard;) twss  Try not to look at the clock or think about the score you want.  Especially not in the first 10 mins.  Keep your head down and try and just keep moving ahead.  Slow going is better than no going!  Secondly, reign in those horses heading out of the gate!  Its 20 mins long.  Pace it out and burn it out in the end.... if you can.

Great luck to everyone!!!!!  REMEMBER   it's just a workout.  We do this to enhance our lives.  Not ruin it.  Just do you best and let the chips fall where they may!

16.1
20 min AMRP
25 ft of walking lunges
8 BF Burpees
25 ft of walking Lunges
8 C2B/ Pullups/ Jumping Pullups

*if scaling the wod, please use the scaled wod scoresheet.  Sum up the points per reps for the In House Comp, and the reps for the Open

2/26/2016

2/26

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

WOW!  Did we call the first workout or what!  ......and by call it we mean pretty much program the exact same thing the day before....:/  The Open Wod 16.1, which was pull-ups, burps and OH Lunges will be the 540 workout of the day on Sunday.  If you would like to come in and do the wod on Friday... thats fine!  The programmed class get priority, but after we will get you judged and taken care of.  If you choose to wait until Sunday we will ALL do the wod and judge and count ourselves in the classes.

Scaled Options.
This year you find yourself choosing between two options, 540's scaled options, and the Open's scaled options.  To submit your score online for the Open, you will have to do the Open's scaled options.

For 16.1, the Open's scaled options will be
Front Rack Bar Lunges
Bar Facing Burpees
Jumping Pullups

Some feel as though the Open can tend to 'over-scale'.  We want you to have fun and be challenged so we will have the following options for this wod

Front Rack Lunges at 95/65
Bar Facing Burpees
Regular Pullups

You can choose between either options for 16.1.  We want you to have fun above all.

Wod

D.T.
5rds
12 Deads
9 HPC
6 Jerks
A)155/105, B)135/85, C)95/55

2/25/2016

2/25

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30....6.30 cancelled for the Open Release
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30.....6.30 cancelled for the Open Release

For the next 5 weeks, we will temporarily shut down the 6.30 session on Thursday nights for the Open Releases each week.  Feel free to swing by North for the Watch Party and see what we will all be freaking out over for the next few days!

23 min AMRP
Min 0-5
6 Front Rack Lunges A)135/85, B)115/75, C)95/55
6 Burpees
12 KB Swings 55/35

1 min transition

Min 6-11
8 Back Rack Lunges
6 Burpees
12 KB Swings

1 min transition

Min 12-17
10 OH Lunges 45/25
6 Burpees
12 KB Swings

1 min transition

Min 18-23
12 Lunges
6 Burpees
12 KB Swings
* scort total rds, if on the first 5 min segment, you finish on your 6 Front Rack Lunge, start the next 5 min segment  on your 7 Back Rack Lunge

2/24/2016

2/24

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!

Here are the In House Open Teams!  We still have a few spots left and need more to fill out the teams!



Ev 30 sec for 4 min
Clean and Jerk @ 70% max

Jerk
Find max

20-15-10
Clean and Jerk
A)115/75, B)95/65, c)75/55
Wall Balls

AAB
Snatch
Find Max
in 15 min

then
Ev 30 sec for 3 min
snatch @ 70
Emom for 6 @ 85-90

30 Cal Row
30 Thrusters 95/65
30 Cal Row
30 Bar over Burpees
30 Cal Row

2/21/2016

2/21

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

Run 1200M
30 Power Cleans A)155/105, B)135/85, C)95/55
50 Pullups
70 Air Squats

AAB

Death by Jackie
Row 1000
50 Bar Thrusters
30 Pullups / C2B
Row 800
40 Bar Thrusters
24 PU / C2B
Row 600
30 Thrusters
18 Pullups
Row 400
20 Thrusters
12 PU
Row 200
10 Thursters
6 PU
*45 min cap

2/20/2016

2/20

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

Front Squats
8-8-6-6@ 70,75,75,80

Team Wod
During the Wod, Run a Total of 2400M combined
200 DU
125 WB
100 KB Swings
75 Thrusters A)115/75, B)95/65, C)65/35
50 Bar Facing Burpees

AAB
Front Squats

Either
6 sets of unbroken MU
or
8 sets of
1 Power Clean
1 Squat Clean AHAP

14.4

2/18/2016

2/18

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 KB Swings
then
3rds
Run 400M
15 Hanging Squat Cleans 95/65
15 Jerks
then
25 KB Swings

AAB
ev 30 sec for 3 min
Hanging Snatch Hi Pull
Hanging Squat Snatch

EMoM 6
Hanging Snatch Hi Pull
Hanging Squat Snatch @ 85

Find three rep Hanging Snatch

10 min AMRP
5 Push Press
10 BJ
15 T2B

5 min AMRP
5 Squat Snatches 115/75
30 DU

2/17/2016

2/17

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

Grace
30 G2OH for timeA)135/95, B)115/75 C)95/55

12 min AMRP
5 Burpee Pullups
10 Deads 95/65
15 DU

AAB
Row 100 Cals

7 min AMRP
3-6-9-12.....
Cleans 115/75
C2B

5 min AMRP
10 Cals rowed
5 Burpee over Rower

2/16/2016

2/16

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

Have you signed up for the Open?!  why not?  be a part of your gym.  Try something new.  Have fun this year as we do the 540 in house Open!  Prizes ev week!  Its made and scaled for everyone to be a part of.

Back Squats
10-8-6 @60,65,70

Karen
150 WB
......
welp, see you guys on Wens;)

AAB
Emom 12 min
3 Cleans on min 1 @75-80
2 Cleans on min 2
1 on min 3 @

3 rds
20 sec of Squat clean Thruster @80 thruster
40 sec off

15.3

2/13/2016

2/13

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

Front Squats
3-3-3-3-3-3 @ 70-75
* AAB from ground and Jerk final Squat

Team Wod
5 min AMRP
3 Clean and Jerks A)155/105, B)135/85, C)95/65 AAB)205/145
4 BF Burpees
5 Box Overs

rest 2

5 min AMRP
4 Clean and Jerks A)135/85, B)115/75, C)75/55 AAB)185/125
5 Bf Burpees
6 Box Overs

Rest 2

5 min AMRP
5 Clean and Jerks A)115/75, B)95/55, C)65/35 AAB)155/105
6 BFB
7 Box Overs

AAB Extra
Row 50 Cals
50 WB

2/12/2016

2/12

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

7 min AMRP
15 T2B

30 DU

rest 3

7 min AMRP
10 WB
5 MU/ 10 Pullups
20 WB
5 MU/ 10 Pullups
30 WB
5 MU
40....

rest 3

7 min AMRP
10-9-8-7-6-5-4-3-2-1-2-3-4.....
T2B
Front Squats / OH Squats

2/10/2016

2/10/2016

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

Back Squat

Find 3 rep max

1 min of each

Clean and Jerks 155/105, B)135/85, CC)115/75

Box Jumps

Burpees

rest 1 min

Clean only

BJ

Burpees

2 min to change weight and repeat at

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

2 min to change weight and repeat at

A)115/75, B)95/65, C)75/35

AAB

Back Squats

30 Snatches for time 135/95

30 Clean and Jerks for time

10 min Cap

15 min AMRP

10 Thrusters 95/65

10 Cals Rowed

10 C2B

2/9/2016

2/9

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

Bench Press
4-4-4-4-4-4@70,75,80,85,?,?

6 min EMOM
20 sec Hollow Rocks
20 Sec 1 arm/ 1 leg plank holds- alt
20 sec rest

4rds
75 DU
50 Air Squats
25 Wall Ball Push Press (no squat)

AAB
Bench

Ev 30 sec for 4 min
1 MU Snatch
1 P Snatch

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

13 min AMRP
75 DU
50 WB
25 T2B
15 HPC 155/105
- followed by 6 min to find
max Thruster

2/8/2016

2/8

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

Hope every one had fun yesterday!

time to repent

Seven
7rds
7 HSPU
7 Thrusters A)135/95, B)115/75, C)95/55
7 K2E
7 Deads A)245/165, B)205/145, C)185/125
7 Burpees
7 KB Swings A)70/55,B)55/35, C)35/20
7 Pullups
*40 min Cap

2/6/2016

2/6

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

'Super Sunday' super Saturday Team Wod

In Groups of 3 or 4, relay style through the following wods as many rounds possible in time allowed

6 min for 3
8 min for 4
15 Deads A)225/155, B)185/135, C)155/105 AAB)275/185
15 Box Jumps AAB 30/24

rest 2

6 min for 3
8 min for 4
2 RC / 8 Strict PU
4 Squat Cleans A)155/105, B)125/85, C)95/55, AAB)225/155

rest 2

6 min for 3
8 min for 4
10 Pullups / AAB C2B
10 Clean and Jerks A)115/75, B)95/65, C)75/55, AAB)135/95

rest 2

6 min for 3
8 min for 4
15 Situps AAB GHD's
10/8 Ring Dips

2/5/2016

2/5

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

Last day to pay dues wo late fee....

30 Lunges
25 BJ
20 Jerks 95/65
15 Burpees

30 OH Lunges 45/25
25 BJ
20 Jerks
15 Burpees

30 Front Rack Lunges 95/65
25 BJ
20 Jerks
15 Burpees

AAB
3rds
1 min Thrusters 135/95
rest 1 min

9 BMU
21 Jerks 115/75
7 BMU
15 Jerks
5 BMU
9 Jerks

Row 1000

2/4/2016

2/4

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

Please make sure dues are paid no later than Friday to avoid a late fee.

HAVE YOU SIGNED UP FOR THE OPEN????  WHY NOT????  Big prizes for our In House competition.  Everyone is encouraged to join.  We will have scaled options!  You will NOT bring your team down!  Sign up and get out of that comfort box you have been staying in!

Front Squat
10*2@70-75 - from the ground if possible  - rest 1 min between

30-20-10
WB
Pullups
HPC A)115/75, B)95/65, C)75/55
When done perform 30 OH Burpees
** score BOTH wods for time

AAB
Front Squats

15.3
14 min AMRP
7 MU
50 WB
100 DU

21-15-9
Cals Rowed
Burpees over Rower
Front Squats 115/75

2/2/2016

2/2

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

Push Press
6 sets of 2 @ 80
*rest min between sets

Push Jerk
8 sets of 1 @ P.P max
*rest min between sets

15 min AMRP
5 Front Squats A)135/95, B)115/75, C)95/55
5 T2B
25 DU

AAB
PP and PJ

10 min EMoM
1 Snatch Grip Hi Pull - Pause at mid thigh
1 Snatch - pauste at mid thigh
1 Snatch

3rds
10 Strict HSPU
10 Def HSPU
15 Strict Pullups

10 min AMRP
3-5-7-9-....
T2B
Power Cleans 155/105
*10 WB between each completed set of both movements