6/18/2011

6/19
CrossFit 540:7,8,9,10,11,
540 South:10

Team wod

why ruin the surprise?

6/17/2011
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

*Remember team, please sign up asap for the float trip(sign ups at both gyms), we need to have an idea of how many rafts to reserve.  It will be a sellout weekend on the river, so there wont be any last minute additions.

5rds
10 Deadlifts
10 Twoofers
10 Wallballs
Run 400 M

A)285/200
B)245/165
C)185/135

AAB
Not for time, 30 Dead hang pullups.  no kipping...no tear:)

Float Trip!!!

Sign ups are up at both gyms!

The CF540 float trip is on July 9th(sat after the 4th)

The cost is 25 dollars

Please get signed up as soon as possible if you are wanting to go.  They are booking up fast so we need a solid idea of who wants to go on this awesome trip.  We will be doing rafts again, but we cannot reserve without paying, and we want everyone to have a space that wants one!

Just pay the trainer on hand, and start planning for one of the best Saturdays of your life.

6/16/2011

6/16
CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15, 11.30,4.30,5.30,6.30

Last done on 5-31-2010.....i think

5 rds
1 shoulder press
5 push press
7 jerks
rest as needed
This wod is to be done with the same weight on all three movements.  Once the weight is unracked, all 9 reps must be done unbroken in order for the score to be counted.  The heaviest weight lifted unbroken for all movements is your score.

then,
Run a mile and half for time,
or
AAB
3-3-3
OH Squats @75-85%

6/15/2011

6/15

Rest Day!

Open Gym
Foundations A
Foundations B
6-8 pm

6/13/2011

6/13
CrossFit 540:5.15,6.15,8.15,11.30,4.30,5.30,6.30
540 South: 6.15,11.30,4.30,5.30,6.30

12 Min AMRP
1 Clean at 80%
20 DU

then Deadlift

5 @65%

4@ 70%

3@75%

3@80%

2@85

1@90

6/13/2011

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

'Barbara'
5 rounds for time
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 min