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