8/31/2016

8/31

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

3rds
30 WB
10 Ring Dips
30 OH Lunges 45/25
10 Ring Dips
30 BJ
10 Ring Dips
30 Back Ext
10 Ring Dips

AAB
4rds
30 Cal Row
10 Ring Dips
4 Clean and Jerk 205/145
10 Ring Dips
30 ft OH Lunges 115/75
10 Ring Dips
4 RC
10 Ring Dips

8/30/2016

8/30

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

8rds
2 shoulder Press @ 85
5 or 6 or 7 Strict Pullups

10 min AMRP
Run 800
then
10 G2OH 75/55
7 T2B / 10 Situps
rx+ t2B

AAB
EMoM 10
1 Hanging Hi Pull
1 Hanging Panda Pull
1 Hanging Snatch

Ev 30 sec for 4 min
1 Snatch at 80

5 min AMRP
2 MU
2 Squat Snatch 135/95

3rds
100M Farmer walk 70/55
100 DU

8/29/2016

8/29

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
1-1-1-1-1-1-1@85,87,90,90,92,95,97

3rds
10 HPC A)155/105, B)135/85, C)95/55
10 Bar Over Burpees

20-10
Front Squats
Pullups
A)135/95, B)115/75, C)95/55

AAB
Back Squats

10 min to find
Max reps Strict PU
Max reps Strict HSPU
-keep reps even

3rds
10 HPC 155/105
10 Front Squats
Run 400M

8/27/2016

8/27

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

Team Wod
4rds
20 Deads A)245/155, B)185/135, C)155/105
30 Pullups
40 BJ
80 DU

AAB
3rds
20 Strict Pullups
4 sets of
1 Snatch Hi Pull + 1 Snatch
5 sets of 1 1 MU Hi Swing, 1 MU


then

3rds
15 Strict HSPU
3 sets of
1 Clean Shrug + 1 Clean
5 rep OH Squat max

8/26/2016

8/26

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  NO 6.30

Everyone is invited to the South "Welcome back to School/Welcome Brandon" party at 6.30 tom night!  BYOB, with burgers brats and baggo!

10 rds
3 Front Squats
Run 200M
A)185/135, B)155/105, C)125/75

AAB
10 rds
2 Front Squats
Run 200M
225/155  no rack

8/25/2016

8/25

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

We are having a Welcome back to the U of A/Welcome Brandon Party at South on Friday at 6.30.  The 6.30 class will be cancelled at South and we will be grilling out burgers and dogs.  BYOB and we hope to see everyone there!

EMoM for 8
2 Clean and pause Jerk
* When clean is received, pause at bottom
of catch, then finish Jerk in one movement

11.5
20 min AMRP
5 Cleans A)145/100, B)115/75, C)95/55
10 T2B
15 WB

AAB
Clean and Pause Jerk
1-1-1-1-1-1-1 AHAP

11.5

8/23/2016

8/23

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

3rds - not for time
Max Rep Bench Press
@ A)BW/80%, B)80/60, C)60/40
and
15 Strict Pullups

5rds
7 Back Squats
10 Box Jumps
7 Burpees
A)225/155, B)185/135, C)155/105
Score each Round - rest as needed

AAB

Run 1200M
10 Squat Clean to OH
185/125

5rds
1 Legless RC
3 Clean and Jerk 185/125

3rds
10 Cal Row
10 Deads 185/125

8/22/2016

8/22

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

Ev 30 sec for 5 min
1 Pausing at mid thigh Clean
1 Clean
50-60% max

10 Cleans
30 Pushups
10 Cleans
40 Situps
10 Cleans
Run 800
10 cleans
40 situps
10 Cleans
30 Pushups
10 Cleans
95/65

AAB
EMoM 8
Pausing Jerk
Jerk 70-80

10 min to do
50 Strict HSPU
50 Med Ball GHD
*partition as needed

12 min AMRP
4 C2B Pullups
5 Clean and Jerks
8 C2B
5 C & J
12 C2B
5 C & J 135/95

8/21/2016

8/21

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

Front Squat
1-1-1-1-1-1@90,90,92,95,95,95

5rds
15 Thrusters 75/55
Run 200M

AAB
Front Squats

6 sets of complex
1 Hi Thigh pause Snatch
1 Snatch

1-1-1-1-1
Snatch

30 Thrusters 95/65
Run 800M

8/19/2016

8/19

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

10rds
15 Situps
10 KB Swings
5 Jerks
A)135/85, B)115/75, C)95/55

AAB

10 min AMRP
Nate
2 MU
4 HSPU
8 KB Swings 70/55

Optional
2 mile Run @80

8/18/2016

8/18

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

Back Squats
7-7-5-5-3@70,75,80,85,90

20-10
Thrusters
A)95/65, B)75/55, C)65/35 Rx+115/75
Pullups

rest3 min

30 Burpee Box Overs

Rest 3 min

Run 800
40 WB

AAB
Back Squats

100 ft of hs Walks
*if you can do in two sets, up to 150

3rds
Hanging Snatch Hi Pulls
3-3
Weighted Pullups
6-4 @50%

1000M Row
50 bar Thrusters
7 RC

8/17/2016

8/17

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

Shoulder Press
1-1-1-1@90,90,93,95

Push Press
1-1-1-1-1-1@80,85,90,90,93,95

5rds
7 Cleans A)155/105, B)135/85, C)95/55
Run 400M
rest 1 min

AAB
Shoulder Work

10 min AMRP
5 Cleans 185/125
15 T2B

8/15/2016

8/15

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

Front Squats
8 sets of 3@75 rest 1 min

Run 800M for time

50 Deads A)185/135, B)155/105, C)135/85
50 Nasties
50 Pullups
50 Squats

AAB

Front Squats

10 min AMRP
Strict Pullups
Strict HSPU

50 Deads A)185/135
50 Nasties
50 Pullups
50 Squats

8/14/2016

8/14

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

HPC
3-3-3-3-3-3 - AHAP

5rds
Ev 3 min
7 Bar Over Burpees
9 HPC A)155/105, B)135/85, C)95/55
12 Box Jumps
* score each rd for time

AAB

Hanging Snatch *no drop
2-2-2-2-2

Hanging Clean * no drop
3-3-3-3-3 AHAP

3rds
7 MU
50 DU
7 min cap

3rds
5 Squat Snatch 155/105
10 Bar Over Burpees

8/13/2016

8/13

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

Team Wod
Grace
30 Clean and Jerks for time A)135/95, B)115/75, C)95/55
Fran
21-15-9
Thrusters A)95/65, B)75/55, C)65/35
Pullups
Diane
21-15-9
Deads A)225/155, B)185/135, c)155/105
HSPU / Pushups
Elizebeth
21/15/9
Squat Cleans A)135/95, B)115/75, C)95/55
Ring Dips
Karen
150 WB

8/11/2016

8/11

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

100 Situps
90 Squats
80 KB Swings 55/35
70 Situps
60 Squats
50 KB Swings
40 Situps
30 Squats
20 KB Swings

AAB
10 min to as many
Strict HSPU
Strict PU
as possible

10 min Cap
Row 1000
30 Pistols
15 HPC 225/155

Row 800
100 DU
Row 400
50 DU

8/10/2016

8/10

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

Grace
30 C and J for time
A)135/95, B)115/75, C)95/55

7 min AMRP
7 Pullups
7 Oh Burpees
21 DU

AAB
100ft HS Walks

4rds
10/8/6 C2B Butterfly/ Butterfly
3 Snatch Grip Hi Pulls
10 Med Ball GHD's

IzzyGrace

8/9/2016

8/9

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

Front Squat
3-3-3@ 80%

Front Squat + Jerk
1-1-1 AHAP

4rds
Run 400m
rest 1 min

then,
30 burpees for time

AAB
OH Squats
4-4-2-2 @ 75,78,85,90

Front Squats
4-4-2-2 @ 75,78,85,90

10 min AMRP
10 Cal Row
10 HSPU

8/7/2016

8/7

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

8 min AMRP
5 KB Swings
5 Box Jumps
5 T2B

5 min AMRP
Squat Clean to OH
A)155/105, B)135/85, C)/5/55

AAB
4rds
15 Strict HSPU
6 weighted Pullups
*15 min cutoff from start of class

Snatch
7 min AMRP
1 rep @ 80%

Clean and Jerk
7 min AMRP
1 rep@80%

5 min AMRP
Squat Clean to OH
155/105

8/6/2016

8/6

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

Back Squats 1 and 1/4
8 sets of 2 @75 rest 1 min

3rds
20 Pushups
20 Bar Thrusters

AAB
Back Squats

100 ft HS Walks

50 Thrusters 75/55
Row 800
100 DU

8/5/2016

8/5

CrossFit 540:5.15,6.15,8.15,11.30,4.3,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

10 min EMoM
Evens:3 sets of
1 Clean Hi Pull
1 Clean @50-60 Max
AAB: 2 sets @75

Odds
12/8/6 Strict Pullups

20 min AMRP
21 WB
14 G2OH 95/65
7 Bar Facing Burpees
AAB: 2 MU after every completed movement

8/3/2016

8/3

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

Run 1 Mile for time

21-15-9
Back Squats
Pullups

AAB
750 M Row
Then
5rds
5 Power Cleans 185/125
7/5 Ring Dips
10 C2B
then,
750M Row

3rds
2*3 Shoulder Press @ 90
Run 800M @ 80%

8/2/2016

8/2/2016

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 Squat
3-3-3-3-3@75,75,80,82,85

Hanging Squat Clean
1-1-1-1-1-1

3rds
Run 400
15 Front Rack Lunges / OH
9 Bar Over Burpees
95/65

AAB
Front Squat

Hanging Squat Clean
2-2-2-2-2@85 - rest 1 min Between

Hanging Squat Snatch
2-2-2-2-2@85 - rest 1 min between

4rds
15 Strict HSPU
6 Swing and Hip pop + MU