8/20/2012

8/20

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Team, the event was a great success.  Thanks for everyone coming out and providing such a great atmosphere.  Our members/athletes truly rock.  The donations of time and money to the project leaves me so humbled.   We will get out the amount we raised for the Capps pronto.

Special HUGE thanks to all the trainers and a few members as well, who worked SOOOOOOO HARD making this thing run smoothly.  Lots of detail work...(not my specialty) and solid grunt work, went into Saturday.  I would be nothing without the incredible people that I get to surround myself with every lucky day.

***********HOA Tryout Info*************
Wens:  The 540 will be the AAB wod for those trying out.  Any reg session will work.  Just know you have to be counted and judged.

Fri: Wods 1 and 2 at 6pm North.
Sat: Wods 3,4,5 starting at 10am North
Sun: Wods 6,7,8 starting at 2pm North.

If you cant make a day, please note that in the effort of fairness, we have to ask you do the wods in the same order at least as everyone else.  For example, if you cant make Sunday, you will not be allowed to do the wods on Sat, recover on Sun, and tryout on Monday.  Ask the trainers with any questions.  We will do everything we can to work with you and your schedules.

Thx for the patience!!!

Gen WOD
10 rds
10 Deads
15 Nasties
Run 200 M
Rest 1 min
A)135/95
B)115/75
C)95/65

AAB
warmup
20 Cleans to Jerk from 40%-80%

Hi Bar Back Squats
4@65%
3@75%
2@85%
1@95%
1@95%+
1@95%+

1@95%+

1@95%+

3rds

10 Deadlifts

50 DU

275/185