CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Thursday, June 6, 2013

6/7/2013

6/7

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

Dax just found out we were having pizza later.  He was happy.

Hanging Clean
2 Rep Max
12 Min

then

5 Min AMRP
3 Thrusters
7 Pullups
A)115/75
B)95/65
C)75/55
AAB)145/105, C2B
 rest 5 min
4 Min AMRP
Run 400M
as many F Squats possible with time remaining
Score both workouts

AAB extra
Sled Push 5 Parking Spots down and back
4 rope Climbs
Repeat
5 plates/3 plates



Wednesday, June 5, 2013

6/6/2013

6/6

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

 True Story

Max Effort Back Squat Warm up

Then

Max Effort Shoulder Press  min of 3 reps at 95%+

then

5rds
7 G2OH
Run 200N
A)155/105
B)135/85
C)115/65

AAB
5 reps at 205/145

Tuesday, June 4, 2013

6/5/2013

6/5

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

We made it!  Great weekend team.  And even greater knowing that we had so much support from yall back home.  Thx for being there for us every step of the way.  Great weekend, but even a greater year preparing for the weekend.  Now on to the next one!!!!

Warm up (everyone)
Back Squat max Effort  20 min max from START of class

Gen WOD
For max reps
1 min of WB
1 Min of SDHP
1 Min Push Press
1 Min of GS Box Jumps
1 Min of Burpees
1 Min of Rest
Repeat

rest, then

5 Min AMRP
5 Deads
25 Squats
A)255/165
B)225/ 145
C)185/125

Alt AAB
EMoM 20
1)10 Pistols
2)4,5,6 Strict HSPU
3)10 T2B
4)3,4,5 Ring MU
*go for as many as you can and drop reps as needed

then

6 Min AMRP
3 Deads 385/235
20 Squats
30 DU

A Big Thanks!




The regional competitors have hacked the blog :) We first of all want to say thanks for everyone’s support last weekend.  The number of texts, FB comments, posts, and likes was overwhelming. Crossfit 540 has a support system like no other, and it meant more than we can say to represent our crossfit family in Chicago.

We owe the largest thank you, however, to the guy that got us there. All of you were able to follow the work that we were doing in Chicago. We were the ones in the pictures and in the FB updates, but we definitely can’t take all of the credit. Last weekend’s success was team effort, and our coach was our fearless leader every step of the way. Dax said it perfectly the other day. “Think about what we did… an old man, a six month crossfitter, two fairly new competitors, a girl who was 100 lbs last year, only one strong returning veteran, and a coach who could make it happen when handed a sack of lemons.”  He made it happen. He was at every practice: coaching, judging, analyzing split times, motivating, pushing; and when it was game time, he was there through every event knowing exactly what to say to motivate each of us. He was our rock.

All of us at 540 are very blessed in that all we have to do is show up to an awesome, supportive environment and do work at the 3.2.1, but there is A LOT of time and effort that goes into the programming. A LOT of energy that goes into helping each us become stronger, fitter, better crossfitters and individuals. He is the one to thank; he is the one who has built the 540 community that we all get to call family.
So to our fearless leader and friend, thank you. None of us could do this without you.

6/4/2013

6/4

Rest Day!


Sunday, June 2, 2013

6/3/2013

6/3/2013

CrossFit 540:  5:15, 6:15, 8:15, 11:30, 4:30, 5:30, 6:30
South: 5:15, 6:15, 8:15, 11:30, 4:30, 5:30, 6:30

"Filfthy 50"
Box jumps
Jumping pull ups
Kb swings
Lunges
K2E
Push press
Back extensions
Wall balls
Burpees
Double unders

Saturday, June 1, 2013

6/2/2013


6/2

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

15 min
Without dropping bar
2 hpc
1 jerk
Heaviest possible find max

Then,
10 shoulder press
15 f squats / oh-AAB
20 push press
25 front squats
30 jerks
35 back squats
A)115/75
B)95/65
C)75/55