tag:blogger.com,1999:blog-48790926629613867392024-03-05T03:05:31.648-08:00Where Fitness Becomes Sporttrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.comBlogger2357125tag:blogger.com,1999:blog-4879092662961386739.post-81381513600241362382016-11-09T18:25:00.000-08:002016-11-09T18:25:40.435-08:0011/10/201611/10<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
Crossfit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
5 min AMRP<br />
1 Squat Clean<br />
2 Front Rack Lunges<br />
<br />
rest 3<br />
<br />
5 min CAP<br />
75 WB<br />
<br />
rest 3<br />
<br />
5 min AMRP<br />
3 KB Swings<br />
3 BJ<br />
3 Burpees<br />
6 KB<br />
6 BJ<br />
3 Burpees<br />
9 KB Swings<br />
9 BJ<br />
3 Bupees<br />
12.....<br />
<br />
AAB<br />
<br />
5 sets of<br />
Pausing at Thi Snatch Hi Pull<br />
Snatch Hi Pull<br />
<br />
5 sets of<br />
Pausing at Thi Squat Snatch<br />
Squat Snatch<br />
<br />
Snatch<br />
1-1-1-1-1-1-1@80,85,90,93,95,97,?<br />
<br />
28 min Emom<br />
Min 1: Run 200<br />
Min 2: 3 Snatch @ 80<br />
Min 3: Run 200<br />
Min 4:10 Unbroken C2B<br />
if unable to do min of 30, 1 C2B, 1 Pullup for 5 setstrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-87517462227588381452016-11-08T18:28:00.001-08:002016-11-08T18:28:15.860-08:0011/9/201611/9<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Shoulder Press<br />
5-5-3-3-3@80,83,87,90,90<br />
<br />
Push Press<br />
8-8-6-6-4@70,75,80,80,85<br />
<br />
3rds<br />
21 Deads<br />
15 HPC<br />
9 Jerks<br />
Run 400<br />
A)135/95, B)115/75, C)95/55<br />
<br />
AAB<br />
Shoulder Work<br />
<br />
Ev 40 sec for 8rds<br />
1 P Clean and hold at catch - Pausing Jerk<br />
*no re dipping after catch of clean<br />
1 P Clean and Jerk @70<br />
<br />
50 WB<br />
10 Sq Clean 185/125<br />
50 GHD<br />
10 Sq Clean<br />
50 WBtrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-59078195054740513702016-11-07T16:43:00.001-08:002016-11-07T16:43:39.575-08:0011/8/201611/8<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Back Squats<br />
8 sets of 3@70 - rest 1 min between<br />
<br />
20 min AMRP<br />
10 Pullups<br />
10 Front Squats / OH Squats<br />
10 Box Overs<br />
95/65 , rx+ OH squats<br />
<br />
AAB<br />
Back Squats<br />
<br />
30 MU for time<br />
<br />
7 Min AMRP<br />
3,6,9,12,......<br />
C and J 135/95<br />
Box Jumpstrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-47515948098009755342016-11-05T18:42:00.001-07:002016-11-05T18:42:33.145-07:0011/6/201611/6<br />
<br />
CrossFit 540: 7,8,12,1<br />
CrossFit 540 South: 8,12.30,1.30<br />
<br />
8 min AMRO<br />
Run A)800,B)600, C)400<br />
10 HSPU/15 Pushups<br />
10 KB Swings 55/35 - RX+ 70/55<br />
<br />
6 Min AMRP<br />
5 Thrusters 95/65<br />
5 HPC<br />
<br />
AAB<br />
10 min AMRp<br />
As many Strict PU<br />
and Strict HSPU possible<br />
keep number even<br />
<br />
30 min EMoM<br />
5 Squat Clean @ 50% max<br />
15 Burpees<br />
15 T2B<br />
*if failed, drop reps by 3 and continuetrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-32454410420361917962016-11-04T20:04:00.001-07:002016-11-04T20:04:18.431-07:0011/5/201611/5<br />
<br />
CrossFit 540: 7,8,9,10<br />
CrossFit 540 South: 8,10,11<br />
<br />
Emom 10<br />
1 Dead<br />
1 Dead Hi Pop<br />
1 Clean @ 70<br />
<br />
Team Wod<br />
3rds<br />
Run a total of 1200M split anyway<br />
20 Power Cleans<br />
20 Weighted Lunges<br />
A)135/95, B)115/75, C)95/55<br />
<br />
AAB<br />
8 sets of Hi Hang Squat clean @60<br />
8 sets of 4 sec Rise Squat Clean @60<br />
6 Squat Cleans @ 80-90 *speed to bottom<br />
<br />
15 min AMRP<br />
20 Cal Row<br />
15 Power cleans 135/95<br />
10 MU<br />
*if MU is <5 5="" mu="" p="">RX+ for 10</5>trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-46618942993376954282016-11-03T13:46:00.003-07:002016-11-03T13:46:58.269-07:0011/4/201611/4<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Front Squats<br />
10-10-8-8-6@70,72,75,77,80<br />
<br />
<br />
The Mix<br />
100 DU<br />
80 Squats<br />
60 DU<br />
40 Box Jumps<br />
40 Burpees<br />
<br />
AAB<br />
F Squats<br />
*if F Squat is over 8, then lower by<br />
10% and 2 reps per set and perform Squat Clean<br />
<br />
3rds<br />
3 sets of<br />
Hanging Hi Pull<br />
+<br />
Hanging P Snatch<br />
<br />
and<br />
<br />
Max Strict HSPU w 45<br />
+<br />
Max Kipping(stay on wall)<br />
-if unable to use 45 then do wo<br />
<br />
the mix<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-11284507433675886692016-11-01T17:14:00.002-07:002016-11-01T17:14:20.245-07:0011/2/201611/2<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Emom for 12 min<br />
Evens: 10 Hanging Hi Pulls<br />
A)165/115, B)135/95, C)115/65<br />
Odds: 20 sec HS Hold /OH KB hold<br />
<br />
15 min AMRP<br />
Run 800<br />
then,<br />
20 KB Swings<br />
40 Situps<br />
60 DU<br />
RX+ 70/55<br />
<br />
AAB<br />
100 ft HS Walks<br />
+<br />
5 sets of 3 Ring Hi Pops<br />
(reach w toes to Face height and keep straight lines)<br />
<br />
5 rds<br />
Either<br />
4 R Climb Bite and Hold for 3 sec<br />
or<br />
R Climb Lean Back and Bite to Standing<br />
(trying not to use arms at all)<br />
and....<br />
4 Snatch Grip Deads to Shrug - 3 sec rise<br />
<br />
15 min AMRP<br />
30 G2OH 75/55<br />
30 Thrusters<br />
30 BJ<br />
<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-34110091085993739222016-10-31T18:53:00.004-07:002016-10-31T18:53:53.976-07:0011/1/201611/1<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Back Squat<br />
3-3-3-5-5-5@70,75,80,83,88,90?<br />
* after each set 7-10 Strict PU<br />
<br />
10 min AMRP<br />
3-6-9<br />
Clean and Jerk<br />
Burpee<br />
*after the 9 set, start over at 3 for new rd<br />
<br />
AAB<br />
Back Squats<br />
if BS is over level 8,<br />
Whichever is worse between endurance or Pullups<br />
Either 5 sets of 1 Butterfly PU, 1 C2B Butterfly<br />
or<br />
Row 10 min @ 1.55/2.00 pace - every 2min hold 1.40/1.45 for 20 sec<br />
<br />
7 min AMRP<br />
5 Squat Cleans 225/155<br />
25 T2B<br />
<br />
rest 3<br />
<br />
7 min AMRP<br />
5 Squat Cleans<br />
15 T2B<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-21487818040788815652016-10-30T15:44:00.001-07:002016-10-30T15:44:56.642-07:0010/31/201610/31<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Run 800M for time<br />
rest<br />
Run 400M for time<br />
rest<br />
Run 400M for time<br />
<br />
3rds<br />
20 WB<br />
15 Pullups<br />
<br />
AAB<br />
Snatch Grip Hi Pull<br />
1-1-1-1-1-1@90+<br />
*after each set perform 10 Strict PU<br />
and 7-10 Strict HSPU<br />
<br />
Clean - Squat<br />
10 min EMoM @ 83<br />
<br />
15 min AMRP<br />
4 MU<br />
25 WB<br />
50 DUtrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-70560972016201566492016-10-25T18:40:00.001-07:002016-10-25T18:40:29.258-07:0010/26/201610/26/2016<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Housekeeping....<br />
WW4 is almost upon us. This is a big event for 540. A lot of work and set up goes into it and we are so thankful for all of you that help. That being said.... we have special hours going into this weekend.<br />
Thurs: Rest Day<br />
Fri: Set up day - We will get started around 8am. If you are free and would like to help us out we will feed and drink you! We will also have have volunteer/Judge meeting at 5pm Friday. Please try and make it to that to get your shirt and to get a heads up on whats going on on Sat.<br />
Sat: WW4! 7-6ish<br />
Sun: Tear down at North, Open Gym at South during normal Sunday hours<br />
Mon: beginning of a new 3 day cycle<br />
<br />
Optimus Prime<br />
3rds<br />
Run 800M<br />
15 Squat Snatches / 20 Squat Cleans<br />
30 Pullups<br />
A)135/95, B)115/75, C)95/55<br />
*Partition reps as needed<br />
**rx+ for Snatch<br />
<br />
AAB<br />
6 min AMRP<br />
3-6-9-12<br />
Hanging Clean to OH 95/65<br />
GHD<br />
<br />
7 min AMRP<br />
8 C2B<br />
8 OH Squat 95/65<br />
<br />
80 Squats<br />
60 Cal Row<br />
40 Box Overs<br />
20 OH Burpees<br />
<br />
<br />
<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-16295189244534978402016-10-24T18:40:00.000-07:002016-10-24T18:40:01.626-07:0010/25/201610/25<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
8 sets of<br />
2 Push Press @83<br />
+ 1 Push Jerk + 1 Split Jerk<br />
<br />
5 min AMRP<br />
10 Front Rack Lunges<br />
5 Jerks A)135/95, B)115/75, C)95/55<br />
after rd 1 perform 1 Bar Over Burpee,<br />
after rd 2 Perform 2 B.O.B... and so on<br />
rest 2 min<br />
repeat starting where you left off<br />
<br />
AAB<br />
Jerk<br />
1-1-1-1-1@80-85<br />
1-1-1-1-1@93,94,95,96,97<br />
<br />
30 min Emom<br />
1)Run 200<br />
2)3 RC<br />
3)1 Clean and Jerk @85<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-92092887151871015772016-10-23T16:45:00.003-07:002016-10-23T16:45:47.711-07:0010/24/201610/24<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Front Squats<br />
7 sets of 3 @65 rest 1 min between<br />
AAB- from the ground<br />
<br />
Helen<br />
3rds<br />
Run 400<br />
21 KB Swings<br />
12 Pullups<br />
<br />
AAB<br />
Front Squats<br />
<br />
4rds<br />
1) 7/5 MU<br />
*if MU score is 9 or above, 5 rep Hanging Clean - no limbo cleans<br />
2)3 sets of<br />
Snatch Dead to above knee + Snatch Hi Pull<br />
3) 2 Snatch @ 90<br />
4)20-15 Strict HSPU<br />
<br />
Helen<br />
<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-74815533565157719592016-10-21T20:17:00.001-07:002016-10-21T20:17:23.691-07:0010/22/201610/22<br />
<br />
CrossFit 540:7,8,9,10<br />
CrossFit 540 South: 8,9,10<br />
<br />
Team Wod<br />
25 min AMRP<br />
5 G2OH<br />
10 Deads A)115/75, B)95/55, C)75/35<br />
15 T2B<br />
AAB ) Teammates alt movements + 1 RC ev rd<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-20203151216852046972016-10-20T19:04:00.001-07:002016-10-20T19:04:30.413-07:0010/21/201610/21/2016<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Cindy<br />
20 min AMRP<br />
5 Pullups<br />
10 Pushups<br />
15 Squats<br />
<br />
AAB<br />
<br />
If you scored less than 9rds on 16.1...<br />
<br />
25 min of<br />
16.1<br />
<br />
if you scored over 9rds<br />
<br />
10 min of 16.1 @ double reps<br />
<br />
then<br />
<br />
7 min AMRP<br />
1 Clean and Jerk 225/155<br />
5/3 MU<br />
10 Cal Rowtrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-86862017347476519352016-10-19T14:44:00.000-07:002016-10-19T14:44:02.817-07:0010/20/201610/20<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Back Squats<br />
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
10-10-8-8-6@70,70,75,75,77</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
in between every set perform 10/7 Strict Pullups</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5rds</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Ev 3mins</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Run 200M</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
7 Deads</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5 Bar Over Burpees</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
3 Cleans</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
*score each rd for time</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
AAB</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
BackSquats</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
if over level 9,</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
4rds of 5 @ 65 w a 3 sec descent</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
followed by 400M Row @ 1.45/1.52 pace</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
rest 90 sec</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5rds</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
1 Snatch Hi Pull</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
1 Power Snatch</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
1 Hi Pull</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
1 Squat Snatch @75-80</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Hanging from bottom of ring dip, Pull heels to butt, and knees to chest 10 x</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
21-15-9</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
HPC 135/95</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
WB </div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
15/12/9</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Cal Row </div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Thrusters 95/65</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
12-9-6</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
OH Squat 95/65</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Bar Over Burpees</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-10409865651510891532016-10-17T18:54:00.000-07:002016-10-17T18:54:01.975-07:0010/18/201610/18<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Clean Hi Pull @ 90% of max Clean<br />
1-1-1-1-1-1<br />
<br />
Clean<br />
1-1-1-1-1@80<br />
1-1-1-1-1@90<br />
<br />
50 DU<br />
50 Situps<br />
10 Clean and Jerks<br />
40<br />
40<br />
8<br />
30<br />
30<br />
6<br />
20<br />
20<br />
4<br />
10<br />
10<br />
2 @A)115/75, B)95/55 C)65/35<br />
<br />
AAB<br />
HPC<br />
+<br />
Hanging Squat Clean<br />
1-1-1-1-1-1 AHAP<br />
<br />
Run 3 miles<br />
@ 70%<br />
at every mile<br />
30 WB to 11 ft - unbroken if possible<br />
***no stoppingtrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-67290089966886514162016-10-16T17:53:00.000-07:002016-10-16T17:53:07.229-07:0010/17/201610/17<br />
<br />
Front Squat<br />
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
1-1-1-1-1-1-1@70,80,90,95,97,?,?</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5 min AMRP</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5 Front Squats</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5 Ring Dips</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
A)135/95, B)115/75, C)95/55</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5 min AMRP</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
400M Run buy in</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
then,</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
20 Front Rack Lunges</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
as many Squat jumps touching something OH possible</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
A)135/95, B)115/75, C)95/55</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
AAB</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
Front Squats</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
5rds</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
1) 10 Strict C2B Pullups</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
2) 2 Push Press @ 85 + 2 Push Jerks</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
-from ground</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
3) if squat clean is with in 15/10lbs of power Clean</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
hold PP weight in bottom of front squat for 25 sec</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
otherwise,</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
3b) Max Def HSPU in a min 45lb plates</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
12 min AMRP</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
12 ft HS walk</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
12 OH Squats 95/65</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
50 DU</div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
<div style="font-family: 'Lucida Grande'; font-size: 12px; line-height: normal;">
<br /></div>
trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-50216654192202360012016-10-15T20:02:00.001-07:002016-10-15T20:02:59.544-07:0010/16/201610/16<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
4rds<br />
Run 800<br />
15 Pullups<br />
15 KB Swings<br />
15 BJ<br />
<br />
AAB<br />
<br />
Snatch Hi Pulls<br />
Ev 30 sec for 4 min @Max<br />
<br />
Hanging Snatch<br />
Ev 30 sec for 4 min @ 70<br />
<br />
Hanging Snatch<br />
1-1-1-1-1-1@85,85,85,87,90,90<br />
<br />
15 min AMRP<br />
5/3 MU<br />
Run 100M<br />
* if unable to do unbroken,<br />
3-3/2-2, if unable to do that set,<br />
7 anyway, / 5 anyway<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-86997722080148100782016-10-13T18:46:00.001-07:002016-10-13T18:46:27.450-07:0010/14/201610/14<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
EMoM 10<br />
Front Squat Holds @ 70%max<br />
Clean bar, and hold for 15 sec, then dump wo standing<br />
<br />
OR.....<br />
if you were unable to make it in yesterday, you MUST perform the following before the fun looking metcon<br />
<br />
3rds<br />
Max Bench reps<br />
followed by<br />
Max PU<br />
<br />
15 min AMRP<br />
20 Situps<br />
15 Deads<br />
10 Cleans<br />
5 Jerks<br />
A)115/75, B)95/65, C)65/35<br />
<br />
AAB<br />
HS Walks 100ft<br />
add half circle shape (turning) if needed<br />
<br />
15 min EMoM<br />
1st min: 10 Med Ball GHD's<br />
2nd min: 10 Strict HSPU<br />
3rd min: 2 sets of<br />
1 Pause below knee clean Hi Pull<br />
1 Pause below knee clean<br />
1 Clean @ 70<br />
<br />
1-1-1-1-1-1@70-85<br />
Clean and Jerk<br />
Pause at the catch and then finish jerk wo readjusting feet<br />
<br />
10 min AMRP<br />
20 WB<br />
10 HSPU<br />
5 Cleans @ 185/125<br />
<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-85912457486351419752016-10-05T18:34:00.002-07:002016-10-05T18:34:57.759-07:0010/6/201610/6<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
5rds<br />
25 WB<br />
7 Clean and Jerks<br />
3 Squat Cleans<br />
25 DU<br />
A)115/75, B)95/55, C)65/35<br />
AAB)135/95 and Squat Snatchestrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-88702099733483312962016-10-04T18:45:00.001-07:002016-10-04T18:45:44.494-07:0010/5/201610/5<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Front Squats<br />
10-10-8-8-6@70,70,75,75,77<br />
<br />
21-15-9<br />
Deads<br />
BJ<br />
A)225/155, B)185/135, C)155/105<br />
<br />
Extra<br />
Run 1200M for time<br />
<br />
AAB<br />
Front Squats<br />
<br />
3rds<br />
6 Dual KB Presses + 2 OH Squats<br />
6 Hanging Snatch Hi Pulls<br />
Row 200M - all out, then 5 MU<br />
if C2B Score is less than 5<br />
3*5 Butterfly / Butterfly C2B Pullups<br />
<br />
21-15-9<br />
Deads 275/185<br />
BJ 30/24trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-35446657151692561732016-10-04T18:44:00.002-07:002016-10-04T18:44:36.324-07:0010/5/201610/5<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Front Squats<br />
10-10-8-8-6@70,70,75,75,77<br />
<br />
21-15-9<br />
Deads<br />
BJ<br />
A)225/155, B)185/135, C)155/105<br />
<br />
Extra<br />
Run 1200M for time<br />
<br />
AAB<br />
Front Squats<br />
<br />
3rds<br />
6 Dual KB Presses + 2 OH Squats<br />
6 Hanging Snatch Hi Pulls<br />
Row 200M - all out, then 5 MU<br />
if C2B Score is less than 5<br />
3*5 Butterfly / Butterfly C2B Pullups<br />
<br />
21-15-9<br />
Deads 275/185<br />
BJ 30/24<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-73612050916216484422016-10-03T14:34:00.002-07:002016-10-03T14:34:36.289-07:0010/4/201610/4<br />
<br />
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30<br />
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30<br />
<br />
Clean EMoM 8<br />
1 Clean Shrug - Pausing ABOVE knee<br />
1 Clean - Pausing ABOVE knee<br />
1 Clean - slow to fast<br />
60-80% pause a min of 3 inches above knee<br />
<br />
Clean 80% max<br />
Ev 30 sec for 3 min<br />
<br />
8 min AMRP<br />
Run 800<br />
21-15-9-6-6-6.....<br />
Thrusters 95/65<br />
Burpees<br />
<div>
<br /></div>
AAB<br />
<br />
100 ft of HS Walks<br />
*add difficulty as needed<br />
** must begin jerk work no later than 15min into class<br />
<br />
Press Jerk<br />
(Pressing bar to forehead height, jerk underneath<br />
Without re dipping)<br />
Ev 30 sec of 4 min @30-40%<br />
<br />
Pausing Jerk<br />
Ev 30 sec for 3 mins @ 75<br />
<br />
Jerk<br />
1-1-1-1-1@85<br />
<br />
Metcon<br />
<br />
<br />trevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-72765460941747884412016-10-01T17:40:00.002-07:002016-10-01T17:40:16.511-07:0010/2/201610/2<br />
<br />
CrossFit 540: 7,8,12,1<br />
CrossFit 540 South: 8,12.30,1.30<br />
<br />
Back Rack Lunges<br />
5 sets of 16@ 33%<br />
<br />
12 min AMRP<br />
45 DU<br />
30 Situps<br />
15<br />
<br />
AAB<br />
Ev 30 sec for 3 mins<br />
Clean Pausing above knee<br />
<br />
10 min AMRP<br />
Strict Pullups<br />
Strict HSPU<br />
*Try to keep reps even<br />
<br />
Then,<br />
Metcontrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0tag:blogger.com,1999:blog-4879092662961386739.post-87917708969381122822016-09-30T18:30:00.001-07:002016-09-30T18:30:07.828-07:0010/1/201610/1<br />
<br />
CrossFit 540: 7,8,9,10<br />
CrossFit 540 South: 8,9,10<br />
<br />
Have you signed up to help out with Wod War 4? Please do ASAP! We want to get t shirts ordered right away!<br />
<br />
Push Press<br />
5-5-3-3-1-1-1@80,83,87,90,93,93,95<br />
<br />
Team Wod<br />
4rds<br />
35 Pullups/ C2B<br />
45 G2OH 95/65<br />
55 WBtrevorbhttp://www.blogger.com/profile/13864919013347607148noreply@blogger.com0