8/1/2016

8/1

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

Push press: 3-3-3-2-2-1-1 @ 80,80,85,87,90,92,91

21-15-9
Deads 225/155,205/135,165,105
Box overs

Aab

Push press

Cali Club
8 deads 365/255
40 ghd's
80 du
4 rc
80 du
4 rc
80 du
40 ghd's
8 deads

7/30/2016

7/30

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

Team Wod

3rds - alt
1 person Farmer carry 200M
while
other person, 10 Burpees and run 200M
switch

then

6rds
5 RC /15 Strict pullups / 10 Rope climb from setting to just off ground
15 C and J A)135/85, b)115/65, C)95/55, AAB)165/115
25  Med Ball Situps / GHD's

7/29/2016

7/29

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

Back Squat
3-3-2-1-1-1@85,90,92,94,95,95

Run 800
Farmer Carry Double 55/35 rx+ 70/55
75 WB

AAB
100 ft HS walks

3rds
Max Strict HSPU - min 15
Row 400M for time

10 Front Squats 205/145
75 WB
150 DU

7/28/2016

7/28

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

3rds
8 Split Snatch
21 Pullups
Run 400M
A)115/75, B)95/55, C)65/35

AAB
Ev 30 sec for 5 min
1 Muscle Snatch @85-90 max

Power Snatch
2-2-2-2-1-1-1@85,85,85,85,90,90,95

2012 Games Track Triplet
3rds
8 Split Snatch 115/75
7 BMU
Run 400M

7/26/2016

7/26

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

Back Squat
5-10-8-5@60,70,75,85

15 Bar Facing Burpees
100 DU
then
5rds
10/7 Ring Dips
10 OH Squats/Front
A135/95, B)115/75, C)95/55
then
15 Bar Facing Burpees
100 DU
RX+ OH Squats

7/25/2016

7/25

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

50 Strict Pullups

D.T.

5rds
12 Deads
9 HPC
6 Jerks
A)155/105, B)135/85, C)95/65

AAB

3rds
20 Strict Pullups
Hanging Hi Pull + Hanging Snatch
1-1-1-1@75,75,80,85

Double D.T.

7/22/2016

7/22

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

5rds
5 HPC @ 80%
10 Squatting Pullups
Rest 1 min

6 min AMRP
Run 400M
15 Deads
15 Box Overs
and as many HSPU/Kneeling KB Press/Pushups possible w time remaining
A)275/185, B)245/145, C)185/125
AAB)345/235,HSPU,30/24 box
*score all reps done after run

7/21/2016

7/21

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 10 Killer......

AAB

15 min to do
40-60 Strict HSPU
60-80 Strict Pullups

Ev 45 sec for 8rds
1 Squat Clean, pausing at thigh

EMoM 8
Squat Clean 85-92

3rds
30 Cal Row
40 WB

7/20/2016

7/20

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 Squat
2,2,1,1,1,1,1@70,75,80,87,93,97,PR

2rds
Ev 6 mins
Run A)800M, B)600, C)400
10 Clean and Jerks
15 Burpee Bar Overs
A)135/95, B)115/75, C)95/55

AAB

Front Squats

Amanda
9-7-5
MU
Squat Snatch

7/18/2016

7/18

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

Emom for 12 mins

2 Power  Cleans @ 75-85%

2rds
Run 800M
20 Front Squats / OH Squats-rx+
40 Situps
95/65

AAB
100 ft HS Walks

3rds
min max RC
2 mins off

3rds
Ev 20 sec of 1 min
1 Squat Clean Thruster @85
Rest 1 min

10 min AMRP
10 T2B
3 TnG Snatch  155/105
* reps must be done unbroken to count

7/17/2016

7/17

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

Run 1 mile for time

10 min AMRP
10 KB Swings
8 Box Overs
6 Burpees

AAB

Run 1 mile for time

6 sets of 2 TnG Muscle Snatch

3rds
10 or 8 or 6 muscle ups
3 * 1 Snatch Grip Hi Pull

7/16/2016

7/16

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

Please note!!! Southies!  New hours for Saturday!  The 11 has been cancelled!

Team Wod
15 min AMRP
buy in of
10 100M Sprint Relays(5 for each person)
then,
30 F Squats
30 Pullups
30 G2OH
30 Pullups
A)95/65, B)75/55, c)55/35

rest 4 mins

8 min AMRP
8 F Squats
20 Pullups
8 G2OH
20 Pullups
A)155/105, B)135/85, C)95/55, AAB)185/135 - C2B

7/14/2016

7/14/2016

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

Hanging Power cleans
2-2-2-2
1-1-1-1
AHAP

3rds
21 HPC
15 Thrusters
Run 400M
A)95/65, B)75/55, c)65/35

AAB

5 Snatches 165/115
5 C and J 205/145
5 MU
5 BMU
5 RC
25 Burpees
Run 400M

Row 3000M
maintaining 2.00/2.15 pace

7/13/2016

7/13

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

15 min Every 30 sec
1st: 5 Strict Pullups
2nd: 15 sec Hollow Rocks
3rd: 15 sec OH/ Front Squat hold - at bottom
A)115/75, B)95/65, C)65/55

10 min AMRP
5 PU
10 Deads
15 DU
A)155/105, B)135/85, C)95/55

AAB
120 Ft HS Walks

4rds
20 Strict PU
15-20 Strict HSPU
2 sets of 3 rep Power Snatch - AHAP
5 rep OH Squat
10 Med Ball GHD's
* rest 1 min between each set

7/12/2016

7/12

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

Front Squats.... max's are almost upon us!
1-1-1-1-1-1@80,90,90,92,95,97?!

4rds
Run 400M
Rest 1 Min
A)25 WB, B)20 WB, C)15 WB,AAB)30
rest 1 min
10ft/9ft  AAB 10 ft/10ft

7/10/2016

7/10

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

5rds
Run 400M
25 Nasties
20 KB Swings
15 WB

AAB
3rds
20 Strict PU
15 Strict HSPU
6 Hanging Snatch Hi Pulls@ max
Run 1 Mile
then
finish off w
another set of
20 Strict PU
15 Strict HSPU
6 Hanging Snatch Hi Pulls@ max

7/8/2016

7/8

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

Find Clean Max

40 Bar Thrusters
30 Burpees
30 Bar Thrusters
20 Burpees
20 Bar Thrusters
10 Burpees

AAB
C2B Fran

recover

14.1

7/6/2016

7/6

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

Front Squats
8 sets of 2@ 80%

3rds
1 min of the following
WB
SDHP 75/55
Push Press
Box Jumps
**No break in rounds

AAB
Front Squats

4rds
10-15 Strict HSPU
5 reps of TnG Hanging Snatch @70+
*(2nd 2 rds Snatch from ground
Max MU in a min - min 7

7/5/2016

7/5

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

Shoulder Press +Split Jerk  complex
1-1-1-1-1@85+ of Shoulder Press max

Jerk
1-1-1-1-1-1-1@80-90

8 min AMRP
Run 400M
then,
5 Clean and Jerk
20 DU
A)155/105, B)135/85, C)95/55

7/4/2016

7/4

Happy 4th!

CrossFit 540: 7.30,8.30
CrossFit 540 South: 7.30,8.30

Barbara
5rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 mins

7/2/2016

7/2

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

Team Wod
50rds
5 Wall Balls
3 HSPU / 6 Pushups
1 Clean A)185/125 B)155/105, C)115/75
AAB) STRICT HSPU, 225/155 Cleans
*45 min cutoff
;)