6/30/2016

6/30/2016

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

Holiday Schedule!
With the big weekend we wanted to let you know what we were planning for the 4th!
Sat: Normal hours
Sun: OFF - between the holiday and church we decided it would be the most skipped time
Mon: 7.30, 8.30 at BOTH gyms.  This will also be the start of a new 3 day cycle.

21 min AMRP
12 BJ
10 Pullups
8 KB Swings 55/35
6 Jerks A)115/75, B)95/55, C)65/35

AAB
3ds
5,7,9
Snatch Grip Dead to knees
4@Max
50 ft of HS walks

4rds
Row 300M
rest 1 min
*reset rower each rd

6/29/2016

6/29

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

5rds
7 Back Squats
Run 400M
*rest as needed
score each rd
A)225/155, B)185/135, B)155/105

AAB
14.4
60 Cal Row
50 T2B
40 WB
30 Cleans 135/95
20 MU

Run 3 Miles
800M all out,
rest @ 70%

6/28

6/28/2016

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

Front Squats

5-3-1@65,75,82  

5-3-1@70,78,86  

5-3-1@82,86,90

10 min AMRP

10 G2OH 75/55

10 Pushups

10 Situps

AAB

Front Squats

6 rds

2 sets of 4 Weighted Pullups @50-60%

10 Strict/ Def Strict HSPU

2 Slow to Hi Pausing Squat Clean @70-75%

(speed under the bar)

6/26/2016

6/26

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

7rds
Run 400M
5 Clean and Jerks
A)135/95, B)115/75, C)95/55
Rest 1 min

AAB
7rds
Run 400M
2 Clean and Jerks
225/155
Rest 1 min

6/25/2016

6/25

Front Squat
10*2@75

Team
Run 800m- each
100 Pullups
100 Pushups
400M Farmers carry 55/35 one person carries - switch as needed

6/24/2016

6/24

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

20 min AMRP
20 WB
30 Situps
40 SU

AAB
Snatch
2-2-2-1-1-1-1
@60,70,80,85,90,95,?

MU
Max reps
-if over 10
then work on strict  up to 10 reps

Clean
2-2-2-1-1-1-1
@60,70,80,85,90,95,?

Depending on time....
MU
for max reps

6/22/2016

6/22

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

12 min Emom
Evens
8 Strict Pullups
Odds
Alt rds between
20 Situps and 20 sec hollow rocks

2 min of Front Squats
2 min off
1 min of FS
2 min off
30 sec of FS
2 min off
30 sec of FS
**every time bar is dropped, perform 5 BF Burpees

AAB
6 min AMRP
5-10-15-20.....
Squat Cleans
Double Rep T2B

rest 5 mins

50 GHD's
50/35 Ring Dips
50 Pistols

6/21/2016

6/21

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

5rds
12 G2OH 95/65
10 Pullups
8 Burpees
Run 400M

AAB
Warm Up on your own
30 min cuttoff
4rds
15-20 Strict Pullups
6 Hanging Snatch @ 90+
15-20 Strict HSPU

then,

3 mile run @ hard casual pace(1:30-2:30 of max)

6/20/2016

6/20

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

Front Squats 6-6-6-3-3-3
@70,70,75,80,82,85

10 min AMRP
Run 1000M
then, w time left on clock,
10 KB swings 55/35
10 WB

6/18/2016

6/18

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

PLEASE NOTE THAT THERE IS NO 10AM CLASS AT NORTH OR 11 AT SOUTH!!!!!

60 min AMRP
17 P Cleans
75 Air Squats
after performing the reps, the bar must be taken apart and each piece must be carried 200m and then  reassembled to continue.  We will perform reps in the gym and carry our equipment over the 200M route.
A)135/85, B)115/75, C)95/55
For those doing a TEAM wod, both athletes must have a bar, and each move their equipment each round.  Reps may be shared.

1775
In celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

6/17/2016

6/17

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

Push Press + PUSH Jerk
8 sets of combo @85-90

Jerk - anystyle
6 sets of 1 @ 85
ev 90 sec

Helen
3rds
Run 400
21 KB Swings
12 Pullups

6/16/2016

6/16

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

Back Squats
5-5-5@75,80,85
Front Squat
1-1-1@93-96

4rds
10 Front Squats
10 BJ
15 situps
A)135/95, B)115/75, C)95/55

AAB
Back and Front Squats

30 MU for time

70 Strict HSPU
25 Snatch Hi Pulls @ 90+

6/14/2016

6/14

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

'Willow Tree'
4rds
Run 400
8 Cleans
16 WB
A)155/105, B)125/85, C)95/55
rx+ option - reps must be done unbroken

6/13/2016

6/13

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

Front Squats
8*3@70 - rest 1 min between

3rds
Ev 6 mins
Run 800
10 T2B
7 Jerks
A)135/95, B)115/75, C)95/55

AAB
OH Squat w 2 sec pause at bottom
2-2-2-1-1

Hi Hang Pause Snatch
1-1-1-1-1

Snatch
1-1-1-1-1

3rds
10 Bar Back Ext
20 T2B unboken
*ev time broken, add 10 reps to perform after 3rds

6/12/2016

6/12

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

10 min Emom
Even
10 Strict Pullups
Odds
20 Sec right arm left leg plank hold
20 sec switch

21-15-9
Thrusters 95/65
KB Swings 55/35

AAB
10 min EMoM
Evens
10 Strict Pullup / Strict C2B
Odds
10 Strict HSPU

21-15-9
Thrusters 115/75
KB Swings 70/55

6/9/2016

6/9

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

50 reps each of
Strict Pullups
and
Bench Press
A)BW/80%, B)80/60, C)60/40
*partition as needed

7 min AMRP
5 Pullups
10 OH Med Ball Lunges

AAB
10rds
Run 200M
1 Legless RC
*scale w 2 RC
**15 min Cap
score time taken to finish, or add one second to 15 min per rep uncompleted

@ 2 - 2.30 pace over mile time, run 3 miles

6/8/2016

6/8

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

Front Squats
10-8-6-6@67,73,78,83

2rds
Run 400M
10 Squat Clean Thrusters 95/65
2rds
Run 200M
10 Squat Clean Thrusters

AAB
Front Squats

If Squat Clean max is less than 80% of Front Squat max,
then 1-1-1-1-1-1-1
Dropping Front Squat and right after a squat clean at slightly less weight

or

10 sets of
2 TnG Squat Clean and then Jerk

100 Strict Pullups

6/6/2016

6/6

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

For those that were unable to make it in yesterday..... We know that you probably really wanted to get in but something came up.... so we are gonna make sure you get the chance to make it up.

The Filthy 50
50 of the following
BJ
Jumping Pullups
KB Swings
Lunges
K2E
Push Press 45/35
Back Ext
WB
Burpees
DU

**if you made it in on Sunday then your workout is 30 of all those reps.

AAB

15 Ring MU
25 HSPU
35 GHD's
45 KB Swings 55/35
55 DU unbroken
55 DU unbroken, again
45 KB
35 GhD's
25 HSPU
15 BMU
*rx+ for those that do the Ring and Bar MU and the DU unbroken

6/5/2016

6/5

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

8rds
Run 400M
Rest 1 min

AAB
3rds
15 Side Raises on GHD
6 Hanging Snatch Hi Pulls @ 90+
50 ft HS walks or HS Waddles/ HS shoulder touches
2 sets of 10 Butterfly or Butterfly C2B
Run 1 mile @ 2 min plus mile time

6/4/2016

6/4

Back Squat
Find Max

Team Wod
42-30-18
Thrusters
Pullups
75/55

rest 2 min

30-25-20
Bar G2OH
Box Overs

AAB
Back Squats

3rds
3 Squat Snatch 135/95
1 RC
then
1 min of burpees for reps

rest 2

3rds
3 Squat Clean 225/155
1 RC
then
1 min of burpees for reps

rest 2 mins

3rds
10 Deads 225/155
15 Box Overs
then
1 min burpees for reps

6/2/2016

6/2

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

10 Min Emom
Evens: 15 Strict PU - scale as needed
Odds:20 sec L Hang

7 Clean and Jerks
21 Ring Dips
7 Clean and Jerks
21 Back Ext
7 Clean and Jerks
21 Burpees
7 Clean and Jerks
A)135/95, B)115/75, C)95/55

AAB
25 Ring Dips
30 T2B
35 KB Snatch 55/35
40 OH Squat 95/65

or

8 min AMRP
5 Squat Snatch 135/95
2 RC

then

Run 1 mile easy
Row 1 Mile easy
Run 800 med
Row 800 med
Run 400 hard
Row 400 hard
* no breaks