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

3/20/2016

3/20

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

Shoulder Press
3-3-3-3-3-3@80+

20 min AMRP
5 Pullups / C2B
5 Burpees
15 Lunges
15 DU

3/19/2016

3/19

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

16.4
13 min AMRP
55 Deads
55 WB
55 Cal Row
55 HSPU / Pushups

3/17/2016

3/17

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

We will plan on doing 16.4 on during Saturdays sessions.  We will open North up at 4.30-5.30 on Friday for those wanting to get an early shot at the wod.

Reminder shout out to YTFS (Your total fitness Shop) and Nathan for hooking up the weekly winners every week with great stuff.  Not bad for a free comp!  If you need CF gear, there is a very good chance they have what you are needing, and its always nice to not only support local, but one of our own.

8 min EMoM
Push Press
3 Reps @ 70 - from ground

8rds
Run 400M
Rest 1 min

3/16/2016

3/16

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

Nate
20 Min AMRP
2 MU or 6 T2R
4 HSPU or 6 Pushups
8 KB Swings A)70/55, B)55/35, C)35/15

AAB
2rds
Run 1600M
Row 1600M
20 MU
*40 min cuttoff

3/15/2016

3/15

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
4-4-4-4-4-4@70,70,75,75,80,80

Run 800M
70 WB
60 Box Overs
50 HPC 95/65
40 Pullups
30 OH / Front Squats

AAB
Back Squats

12 min AMRP
30 WB
30 Box Jumps
30 OH Squats

30 Deads 115/75

10 min AMRP
4-8-12......
Thrusters 115/75
Cals Rowed

3/13/2016

3/13

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

Front Squat or OH Squat
Find 3 Rep Max

Nancy
5rds
15 OH or Front Squats
95/65
Run 400M

Extra
15 Clean and Jerks
A)135/95, B)115/75, C)95/55
15 Box Overs
15 Wall Balls

3/12/2016

3/12/2016

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

16.3
7 min AMRP
10 Power Snatches 75/55
3 BMU or 5 Burpee Pullups

*other scaled options also

Extra
4rds
30 Back Ext
20  GHD's / Situps

AAB
Clean and Jerk
1 Ev 30 sec for 6 min @ 70-80

20 sec on
40 sec off
for 5 min
Thrusters @ 75

Row 1000
75 WB
50 Box Overs

3/11/2016

3/11

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

Little bit of House keeping.  We were able to raise 310 dollars for the Cupid's Charities funding cancer research for children.  Thanks to everyone who was able to give for this cause!  Our next Cause will be coming to you soon!

We will do the Open Wod 16.3 on Saturday....  If Bar Muscle Ups are not your jam, no worries!  We will have options!

5rds
10 Front Squats
A)135/95, B)115/75, C)95/55
15 Box Jumps
30 DU

If you want to work on BMU or Snatches for 16.3, do it!

3/9/2016

3/9

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

20 min AMRP
5 Hanging Clean and Jerks
5 Thrusters 95/65
5 Burpees
10 T2R

AAB
10 min Emom
Evens: 2 P Snatch
Odds: 2 Squat Snatch AHAP

3 min AMRP
Snatches @ 165/115

10 min AMRP
20 Thrusters 95/65
20 Cal Row

3/8/2016

3/8

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
4 second descent -explode up
8-2@70

8 min EMOM
Evens
3 Snatch Hi Pulls
3 Power Snatch
Odds
25 sec of hollow rocks

8 min AMRP
8 Power Cleans
A)115/75, B)95/65, C)65/35
12 Push ups

AAB
Did you do yesterdays?  Two a Days!

Back Squats

3rds
6 Clean Grip Hi Pull @
6-10 Strict HSPU then max effort kipping
15 Strict Pullups

12 min AMRP
50 Deads 135/95
50 Box Overs
50 WB
50 Cal Row
50 HSPU

3/7/2016

3/7

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

5 Rds
20 sec to perform as many Push Press Possible - no rack
@70%
1.40 rest

Run 800M for time

The mix
100 DU
80 Squats
60 Pullups
40 Box Jumps
20 Burpees

AAB
5 Rds
20 sec to perform as many Push Press Possible - no rack
@70%
1.40 rest

8 min AMRP
10 Snatches
10 Clean and Jerks
add weight and repeat, then come back down
@ 95/65, 135/95, 165/115, 195/135

4rds
2 min of Wall Balls
2 min of MU (alt rds between Bar and Ring)

3/5/2016

2/16

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

Team Wods

3rds
Ev 3 mins for 6rds
Run 200M
15 HPC A)135/85, C)115/75, C)95/55 AAB)165/115
10 OH Burpees

15 min AMRP
21-18-15-12-9-9-9-9-9
HSPU / Pushups
KB Swings 55/35, 70/55
Box Overs

3/4/2016

3/4

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

Extra optional wod after 16.2 available
Scaled athletes will be able to mix and match rx and scaled options as they choose for In House Open only.  All RX or all scaled will be required to submit score online for the Games Open.

16.2

In 4 mins complete,
25 T2B - 10pts per rep
50 DU - 5 pts per rep
15 Squat cleans @135/85 - 20pts per rep

if completed in 4 mins, move on to...
25 T2B
50 DU
13 Squat Cleans @ 185/115

if completed in 8 mins, move on to
25 T2B
50 DU
11 Squat Cleans @ 225/145

it keeps going... but really?

Scaled options

In 4 mins complete,
25 Knee Raises* - 2pts per rep
50 Single Unders - 1pt per rep
15 Squat cleans @95/65 - 5 pts per rep

if completed in 4 mins, move on to...
25 Knee Raises
50 Single Unders
13 Squat Cleans @ 115/75

if completed in 8 mins, move on to
25 Knee Raises
50 Single Unders
11 Squat Cleans @135/95

if completed in 12 mins, move on to
25 Knee Raises
50 Single Unders
9 Squat cleans 155/115

*Knee Raises must be from a hang

6 min AMRP
Run 800M/ 600 / 400
15 Deads A)225/155, B)185/135, C)155/105
As many Bar Over Burpees possible

3/3/2016

3/3

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

6.30 session are cancelled due to Open watch Party!

Here are the standings after week one of the Open!!!!
What a tight race. Even with teams of 12 and 13 people, single reps mattered!!! You will see the points scored and then the ranking. After that you will see just how many points separated your team from the team that did one spot better. 

Big thanks to YTFS Your total Fitness Shop for helping out 540 with the weekly prizes. This week every member of the winning team will get a 10 dollar gift card to YTFS! 

On to 16.2!!!

Thruster

Find Max

Run 400

21 Thrusters 95/65

21 Pullups

Run 400 

15

15

Run 400

9

9