5/8/2013

5/8/13

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

!!!!!
Remember, this Sat day which is an OFF day, is the 2nd annual CrossFit 540 Crawfish Boil!!!

It begins at 11 at North.  Bring your own drinks and any sides if you want them.

We will provide the Boil and the Baggo Tourney.  Hope to see you all there!!!

Here is a link to last years good time!

http://vimeo.com/41749764

WOD

Front Squat Balance
5@75%
3@85%
2@90%
1@95%+
1@95%+
1@95%+

then

50 WB
50 Pullups
50 Squats
50 KB Swings

AAB
50 WB
50 C2B
50 Pistols
50 KB Snatches (touching ground- alt arm)

5/7/2013

5/7

Rest Day!!

5/6/2013

5/6

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

Bench Press
10 Min to find Max

then

7 single reps from 80-95% of that max

then
21-15-9
Jumping Back Squat
Pullups
A)135/95
B)115/75
C)95/65
AAB) C2B

5/5/2013

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

 The junk drawer
50 kb swings 55/35
Run 400 m
50 push-ups
Run 400 m
50 box jumps
Run 400 m
50 deads 135/95
Run 400
50 WB
Run 400 m

5/4/2013

5/4

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

Front Squats
15 Min to find max

Team WOD
20 Min AMRP
10 KB swings
3 cycles of the following complex
1 Deadlift
1 Squat Clean
into
1 thruster
into
1 Back Squat
A)115/75
B)95/65
C)75/55

5/3/2013

5/3

Rest Day!!

5/2/2013

5/2

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

Push Press
3-3-3-2-2

6 Min AMRP
10 Hanging to OH
10 Pullups

6 min AMRP
30 DU /60 singles
15 Pushups-10 HSPU(AAB)

AAB
8 Rope Climbs for time