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