4/8/2013

4/8

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

She's coming to 540 and YTFS....

Foundations at 5.30 PM North

WOD
Find Deadlift Max
and
Find Shoulder Press Max

then

Run 400M
rest 1 min
40 Pushups/20 HSPU
20 HPC
Rest 1 Min
Run 400M
rest 1 min

40 Pushups/20 HSPU

20 HPC

A)155/105

B)135/85

C)115/65

AAB)HSPU and 185/125

AAB after

35 HPC @115/75 w fat gripz  -5 burpee penalty ev time bar is dropped

4/7/2013

4/7

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

Front Squats
Find Max

Wod

3rds
Run 400M
18 F Squats
9 Box Overs
A)95/65
B)75/55
C)65/45

4/6/2013

Crossfit 540: 7,8,9,10
CrossFit 540 South: 8,9,10

WOD

Wittman

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. 

7rds for time

15 KB Swings

15 P. Cleans

15 Box Jumps

A)55/35, 95/65

B)45/25, 75/55

C)35/20, 65/45

4/5/2013

4/5

Rest Day!!!!

4/4/2013

4/4

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

Foundations at 5.30 PM North

WOD

Open Wod 13.5
4 min AMRP
15 Thrusters
15 C2B Pullups
if 3rds are achieved...
add an extra 4 min
and so forth..

Optional WOD
4 Min AMRP
15 thrusters
15 Pullups
rest 2 Min
Repeat at 3 Min AMRP
Rest 2 Min
Repeat at 2 min AMRP
A)95/65
B)75/55
C)65/45
AAB C2B

4/3/2013

The girls are stunned by the explosion of awesome that just hit behind them....

4/3

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30, NO 6.30
CrossFit 540 south: 5.15,6.15,11.30,4.30,5.30,6.30


WOD

Find Back Squat Max

then

25 Min AMRP

25 Box Jumps
25 Jumping Pullups
25 KB Swings
25 Lunges
25 K2E
25 Push Press
25 Back Ext
25 Wall Balls
25 Burpees
25 DU(50 singles)

4/2/2013

4/2

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

Foundations at 5.30 PM North

EMoM 10
Evens
5 Squat Clean and Jerks / AAB 2 Sq Clean Thrusters
Odds
DU Practice / Triple Under Practice

then,

DT
5rds
12 Deads
9 HPC
6 Jerks
A)155/105
B)125/85
C)95/65