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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Friday, September 30, 2016

10/1/2016

10/1

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

Have you signed up to help out with Wod War 4?  Please do ASAP!  We want to get t shirts ordered right away!

Push Press
5-5-3-3-1-1-1@80,83,87,90,93,93,95

Team Wod
4rds
35 Pullups/ C2B
45 G2OH 95/65
55 WB

Thursday, September 29, 2016

9/30/2016

9/30

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

Back Squats
3-3-3-3-3@80,85,90,93,93+-
AAB: if level 9+, 5*6 @77

10 Min AMRP
Run 800, then
1-2-3-4-5, then begin at 1
Squat Cleans
Burpees
A)135/95, B)115/75, C)95/55

AAB
Back Squats

Snatch Balance
10@50% max snatch

Snatch
Slow to Fast
1-1-1-1-1-1@75-80
3 sec rise to MID thigh, then finish
1 Snatch

Snatch
1-1-1-1-1-1@85,88,93,97,?

7 min AMRP
if MU score is above level 5
3 Squat Cleans 155/105
5 MU
-if below lev 5
3 Squat Cleans
3 MU



Tuesday, September 27, 2016

9/28/2016

9/28

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

5rds
14 Box Jumps
12 Deads
10 Burpees
8 HSPU/ 12 Pushups
6 Pullups /C2B
4 Thrusters
A)135/95, B)115/75, C)95/55 AAB)185/125

AAB
T2B
Ev 30 Sec for 10 rds or as long as possible
10 Reps

then, Metcon

Monday, September 26, 2016

9/27/2016

9/27

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

Front Squats
10 sets of 2 @ 70 - rest 1 min between sets

4rds
20 sec of L Hangs

8 min AMRP
8 Clean and Jerks 95/65
12 WB

AAB
Front Squats
7 Strict Pullups between each set

4rds

20 ft HS Walks
*if able, turn at 10 ft and come back
** if able to make 20 ft, add a slight turn at 10ft mark
*** shoulder taps and 2-5 ft walks to wall if unable

1 set of the following ev 30 sec for 6 rds
Hi Hang Snatch Panda Pull (slight break at hips only)
Hi Hang Snatch @ 60-70

If MU score is less than 8,
2 sets of
4 Straight leg kip/ Hip pop swings
(bring pointed toes to face height bf kipping hips)
1 MU

if MU score is above,
Max Def Strict HSPU (45) followed by 8-12 kipping



Sunday, September 25, 2016

9/26/2016

9/26

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

Bench
Find Max

then
5-5-5@70%

2rds
5 min AMRP
Run 400m,
then
40 KB Swings
Squats
rest 4 mins between

AAB
If endurance test is level 7 or below,
then 1 min on, 1 min off, for 4 mins
20/15 Cals Rowed
then,
1 min on, 1 min off, for 4 mins of
20 Burpees
recover,
then 8 EMoM of
Evens: 15 Cals Rowed,
Odds: Burpees
*if unsuccessful,
then afterwards
2rds
Row 800
Run 800

If E Test is above level 7,
Ev 30 sec for 8 min,
Snatch Hi Pull @ max

then
Gen Wod

Friday, September 23, 2016

9/24/2016

9/24

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

Hanging Snatch
8 min to find a max

then,

1-1-1-1-1@80%

Team Wod

75 WB
then
30 Clean and Jerks
30 Thrusters
30 Clean and Jerks
then
75 WB

AAB
- must start 5 min into class....

Hanging Snatch Hi Pull
+
Hanging Power Snatch
1-1-1-1@75 EMoM

8 min to find Power max

Hanging Snatch Hi Pull
+ Hanging Squat Snatch
1-1-1-1@75 EMoM

8 min to find Squat max

5rds
20 Cals Rowed
15 Ghd's
10 Def HSPU 45's

Thursday, September 22, 2016

9/23/2016

9/23

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

800M Run for time

3rds
Run 400M
20 SDHP 95/65
15 Box Jumps

AAB
Max Unbroken C2B

5rds
2 Push Press @87
1 set of
1 Snatch Grip Halting Dead
1 Snatch Hi Pull
5 Ring Dips - Pausing at bottom and top of dip

5rds
5 Thrusters 135/95
10 KB Swings 70/55

Wednesday, September 21, 2016

9/22/2016

9/22

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

Back Squats
8-6-4-4-4@75,80,85,87,90

5rds
15 Pullups
25 Situps
35 Squats

AAB
Back Squats

Ev 30 sec for 5 mins
1 Power Clean @ 80-85

Max Kipping HSPU in 2 mins

7 min AMRP
30 G2OH 75/55
60 Situps

Monday, September 19, 2016

9/20/2016

9/20

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

EMoM
1 Power Clean
1 Squat Clean
AHAP - min of 70%

5 min AMRP
30 Front Squats
30 KB Swings 55/35
30 Box Overs
A)135/95, B)115/75, C)95/55

5 min AMRP
30 Box Overs
30 KB Swings
30 Front Squats

AAB
4rds
Ev 30 sec for 1:30 min
1 Squat clean @80-85
Rest 60 sec

6 min AMRP
2-4-6-8......
Box Over Burpees
BMU

3rds
15 OH Squats 95/65
15 KB Snatch 55/35



Sunday, September 18, 2016

9/19/2016

9/19

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

18 min AMRP
5 Deads
7 Pullups
9 Bar Pushups (commando pushups)
A)155/105, B)135/85, C)115/65

AAB
100 ft HS Walks

5rds
10 Strict Pullups
5 Hanging Snatch Hi pulls
3 Strict Press @87

5rds
Row 20 Cals
20 T2B
rest 2 mins between

Thursday, September 15, 2016

9/16/2016

9/16

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

25 min AMRP
2 Front Squats A)155/105, B)135/85, C)95/55, AAB)185/135
15 T2B
2 Front Squats
15 KB Swings 55/35, AAB 70/55
2 Front Squats
15 HSPU / 15 Pushups AAB-HSPU
2 Front Squats
30 DU  AAB - unbroken

Wednesday, September 14, 2016

9/15/2016

9/15

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

Ev 20 sec for 6 min
Alt between
Snatch Hi Pull - Pausing above knee
then, on next 20 sec
Snatch


10 min AMRP
4-8-12  , repeat sequence as rd 2
G2OH 95/95
Box Jumps

AAB

Max Strict HSPU

8 sets of
2 Snatch Hi Pulls
1 Squat Snatch - Hold catch for 2 sec and drop
1 Squat Snatch - Bounce out of catch

1 Mile Run for time

Max distance HS walk
*if over 80, then turn around at 40 and come back- on hands


Tuesday, September 13, 2016

9/14/2016

9/14

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

Front Squats
3-3-3-3-3@80,85,87,90,93

Tabata Style
8rds
20 sec of
WB,
rest 10 sec
20 sec of Pullups
rest 10 sec
*score total reps

AAB
Front Squats

10rds
2 Cleans TnG
@75
5 C2B Butterfly / Butterfly Pullups
3 Ring Dips riding Back ward Kip
3 Ring Dips riding Front Kip
OR
5 Weighted Ring Dips

7 min AMRP
15 WB
5 Cals Rowed

Sunday, September 11, 2016

9/12/2016

9/12

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

3rds
Run 800M
20 Thrusters 95/65
20 T2B

AAB

10-9-8-7-6-5-4-3-2-1
Deads 255/165
1 Rope Climb after each set

rest 5

10-9-8-7-6-5-4-3-2-1
OH Squats 115/75
T2B




Saturday, September 10, 2016

9/11/2016

9/11

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

6 min AMRP
4 P Cleans A)155/105, B)135/85, C)95/55
2 Squat Cleans
10 HSPU / 15 Pushups

Recover

30 P CleansA)115/75, B)95/65, c)65/35
20 Squat Cleans

AAB

100 ft HS Walks  - again
if you can do over 40 ft consistently, add zig zags

EMoM 8
1 Clean Hi Pull
1 Squat Clean
@80

Clean
1-1-1-1-1@90

21-18-15-12-9
HSPU
5 Clean between each set @ 185/125

Friday, September 9, 2016

9/10/2016

9/10

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

Back Squats
8*3@70 rest 1 min between

15 min AMRP
8 Pullups
10 KB Snatches 55/35
*option of 12 one arm kb Swings
12 BJ

AAB
15 min AMRP
4 MU
8 KB Snatches 70/55
12 BJ

Wednesday, September 7, 2016

9/8/2016

9/8

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

EMoM 12
Evens: 10,8,or 6 Strict Pullups
Odds: 20 sec of Hollow Rocks

10 min AMRP
10 KB Swings
10/7 Ring Dips
20 DU

AAB
100 ft HS Walks

3rds
3 Clean Hi Pull @ 90
5 Pausing Jerks @ 65
Max effort DU in 30 sec

16.3
after time,
3 min to perform
20 burpees then,
as many T2B possible






Tuesday, September 6, 2016

9/7/2016

9/7

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 8
2 Push Press @75
1 Jerk

4rds
Run 400
Rest 1 Min

30 Weighted lunges
A)135/95, B)115/75, C)95/55

AAB
10 min to find
Max Strict PU
Max Strict HSPU

Run 2 miles
Row 2 miles
*this is will be used to decide more individual based programming in future.

Monday, September 5, 2016

9/6/2016

9/6

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

3-3-3-3-3-3-3
Clean TnG
First 3 sets @ 80
Last 4 AHAP


AAB
Cleans

15.3



Saturday, September 3, 2016

9/4/2016

9/4

CrossFit 540: 7,8
CrossFit 540 South: 8

PLEASE NOTE that we are only offering morning sessions today due to the holiday!

5rds
15 WB
15 Pullups
3 Front Squats
3 Jerks
A)165/115, B)145/95, C)115/65 AAB)185/135
*rack is optional

Friday, September 2, 2016

9/3/2016

9/3

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

Team Wod
6rds
Ev 5 mins
Run 400M
3rds
5 Power Cleans
5 Bar Over Burpees
A)155/105, B)135/85, C)95/55
*Both Athletes run, but may split the reps
1st athlete in the door may begin solo

AAB
4rds
15 Strict Pullups
3 Muscle Snatches AHAP
3 Hi thi pause Squat Snatch at same weight
30 ft HS Walks
3 Muscle Snatches AHAP
3 Hi thi pause Squat Snatch at same weight

Row 800
Run 800

Thursday, September 1, 2016

9/2/2016

9/2

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

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

10 min AMRP
10 Thrusters 95/65
10 KB Swings 55/35
10 T2B

AAB
F Squats from the ground
Alt Max rep MU between F Squats