5/10/2014

5/10

CrossFIt 540: 7,8,9,10
CrossFIt 540 south: 11,12

Back squat
Warm up to and find a max
Last time. .... For a while

Team wod
4 Rds
One min of WB for one athlete
Switch
One min of power cleans
Switch
One mine of mu/ t2 rings
Switch
A)135/85
B)115/75
C)95/55
Aab) 165/115

5/9/2014

5/9

Reat day!!

5/8/2014

5/8

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,  NO 6.30 TONIGHT

10 Killer
10rds
10 DU
10 Push Press 95/65
10 Bar Overs
10 Burpees
10 Flytraps
Run 400M

:)

5/7/2014

5/7

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

Front Squats
4@65
2@75
1@90
1-1-1@95

15 Min AMRP
5 Pullups
10 Step ups......holding yonder wb......
15 WB

5/5/2014

5/5

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

Team, this weekend we have regionals!  We will be heading to Chicago to see just how well we can do against the best teams in the region!  Because we will be low on trainers this weekend we will have a slightly altered schedule.  We will have a rest day on Friday and Monday.... with some...um....fun...wods leading up to it.  Thanks for the support while we will be away!

6 min AMRP
Run 800M
Back Squats
A)185/125
B)155/105
C)115/75

recover

6 min AMRP
Run 800M
Front Squats
A)155/105
B)135/85
C)105/65

recover

6 min AMRP
Run 800M
Nasties

score all separately

5/4/2014

5/4

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

Great Job to all who did the Primal Race or the Ultra Marathon Relay!  Inspiring and fun to see the updates!

Back  Squat

4@65-70
2@75-80
1@90
1-1-1@95+

Helen

3rds
Run 400M
21 KB Swings
12 Pullups
55/35

5/3/2014

5/3

CrossFit 540: 7,8,9,10
CrossFit 540 South: 11,12

Team

70 KB SDHP 55/35
70 Box Overs
70 WB
70 Deadlifts 155/105
70 Ring Dips
70 Deadlifts  155/105
70 WB
70 Box Overs
70 KB SDHP 55/35