5/17/2011

5/17
CrossFit 540: 5.15.6.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-2 (presses) in South at 6.30  NO B-2 TODAY

20 Min AMRP
10 Box Jump
10 Wall Ball
10 Burpees

AAB:
4 rds not for time
3 push press (75% jerk max)
 2 rope climbs

5/16/2011

5/16
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30.6.30
540 South: 6.15, 11.30,4.30,5.30

Foundations A-1 (squats), and B-1 at 6.30 in South

20 Min AMRP

5 Thrusters
7 HPC
10 SDHP

A) 95/65
B) 75/55
C) 66/45
*Please do not drop the Bars!!

AAB
Snatch or Snatch Balance
1-1-1-1-1-1

5/15/2011

5/15
Crossfit 540: 8,12
540 South: 12

Cookout at 1!!! All invited!!

Tabata something else
Pullups
Pushups
Situps
Squats
Score the lowest reps of each movement in all 8 rds

AAB: alt tabata deadlift at 65% max and ring pulls

5/12
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30

Foundations A-3,B-3 at 6.30 in South.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

7 rds

7 HSPU

7 Thruster

7 K2E

7 Deadlifts

7 Burpees

7 KB Swings

7 Pullups

A) no matt, 135/95 thruster, 245/165 deadlift, 70/55 KB Swings

B) 1 matt, 115/75, 205/145, 55/35

B)2 matts, 95/65, 185/135, 45/25

AAB

In the warmup, (move quickly) 

5 plank lowers from rings (with arms down at waist, hang inverted and lower feet to ground as slowly as possible with the heels headed down first

5 ring handstands (from ring dip position, slowly dive into a handstand position with hands at shoulders) no reason to push yourself up! you still have the wod to do!!

30 seconds of Hollow Rocks (lay on back on ground, arms overhead, make a half moom shape with your body, and rock back and forth as though rocking a boat on land.

ABB Wods

Team, we are going to experiment with a new training format called ABB training, or 'Above And Beyond'

This will vary from day to day,  but will basically be an outlet for those that are wanting to push thier fitness levels to a more competitive level.  Some days it may be an extra wod, extra weight, extra mobility, skill work... who knows.  But like our current training it will be constantly varied.

If you have suggestions, complaints, or comments, please let any of the trainers know.

5/11/2011

5/11

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

Foundations:A-2,B-2 at 6.30 in South

10 rds
7 Power Clean and Jerk
Rest 30 sec

A)135/95
B)115/75
C)95/65

ABB wod
Walk down and back the length of the gym mats on your hands
and stretch

5/10/2011

Rest day!

Power Clean workshop from 5 to 630. Free to all.

Open gym from 6-8