CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Sunday, July 31, 2016

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

Friday, July 29, 2016

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

Thursday, July 28, 2016

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

Wednesday, July 27, 2016

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

Monday, July 25, 2016

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

Sunday, July 24, 2016

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.

Thursday, July 21, 2016

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

Wednesday, July 20, 2016

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


Tuesday, July 19, 2016

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




Sunday, July 17, 2016

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

Saturday, July 16, 2016

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


Friday, July 15, 2016

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

Wednesday, July 13, 2016

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

Tuesday, July 12, 2016

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

Monday, July 11, 2016

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

Saturday, July 9, 2016

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

Thursday, July 7, 2016

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

Tuesday, July 5, 2016

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

Monday, July 4, 2016

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




Sunday, July 3, 2016

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

Friday, July 1, 2016

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
;)