5/25/2011

5/25
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

No foundations

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

5/24/2011

5/24
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

No foundations

2 rds
30 Back Squats
(rack cannot be used)
Run 800 M

A)155/105
B)135/95
C)115/75

AAB
Muscle Up practice
Just get on top of rings.  Do not press the dip.

5/23/2011

5/23
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

NO FOUNDATIONS THIS WEEK

Diane
21-15-9
Deadlift
HSPU

A)225/155
B)205/135, 1 mat
C)185/115, 2 mats

5/21/2011

5/21
CrossFit 540:7,8,9,10,11
540 South: 10

Team Wod
4 rds
30 Med Ball Buddy Squats
20 Buddy Busters
Run 400M

AAB
Enjoy your rest day.

5/20/2011

5/20
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

5 rds
1 Min of
Power Cleans
rest 30 sec
1 min of
Burpees
rest 30 sec

Score total reps

A)155/105
B)135/95
C)115/75

AAB
Back Squats
3-3 @80%
3-3@ 85%
3-3@ 90%

Power Snatch w KB practice.  How heavy can you go?
Start light and do not advance until you can snatch the weight without bruising forearms.

5/19/2011

5/19
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 (Deadlifts, and cleans)

3 rds
3rds of Cindy
Run 400 M
*no water breaks....come hydrated

AAB
4 rds
5 Halting Deadlifts (90% power clean max)
10 GHD Situps

5/18/2011

Rest Day!!!