2/8/2015

2/8

Crossfit 540: 8,12,1
CrossFit 540 South: 12.30,1.30

Yoga session at 2.30 at North

5rds - Every 5 mins
Run 400M
10 Thrusters
7 Burpee Box Jumps
A)95/65, B)75/55, C)65/45

Closeout
Split Squats
3*8 each leg

AAB
Banded Front Squats @55%
10*2 rest 40 sec

3rds
5 BMU
2 Squat Cleans 225/145

Alt between
Dimmel Deads
2*15 @45% dead
Split Squats
2*10 each leg  AHAP

5-6-7-8-9-10
Thrusters 95/65
T2B

2/7/2015

2/7

Rest Day

Yoga Tomorrow at 2.30 at North!  Free to all!  Bring your mat:)

2/6/2015

2/6

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

Run 800M
rest 3
Run 400

20 min AMRP
2 MU or 5 Pullups
4 HSPU or 8 Pushups or 4 kneeling KB Presses
8 KB Swings A)70/55 B)55/35 C)25/15

RX option on Wodify is for Arx,  A+ option is for no scaling at all

AAB

Front Squat
1-1-1-1@90+

Nate
20 Min AMRP
2 MU
4 HSPU
8 KB Swings

2/5/2015

2/5

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

Back Squats
3-3-3-3-3-3
@75%

12rds
10 WB
5 T2B
* every time WB are broken, perform 1 Burpee

Accessory Closeout
Alt 3 rds each
KB 1 arm rows - 10 reps each arm
Banded Planks - 1 min


AAB
Banded Bench
10 x 2 @60% - rest 45 sec

2 min AMRP
7 Squat Cleans 135/95
10 Ring Dips

1 Push Press 1 Jerk
8 x 1 @90% Push Press max

3rds of the following
-Bent Over Underhand Rows 3*10
-10 Strict Pullups - pause 2 sec at top
- 3 sets of 3 Hanging Squat Snatches AHAP

3 min cap - Diane
rest 2 min
50 WB
600m Row
70 DU

2/4/2015

2/4

Team, Wodify is upon us!!!  Regardless of if you have signed in at the gym or not.... If you have not received an email from Wodify yet then you cannot use the app....  sooooo use the following link to leave your name and email and we will try and get you set up pronto!

https://docs.google.com/spreadsheets/d/1aJAwo0x1TaUWQ3yFeeZnoLVSjA6rd3ZSSwfNSiI2PJs/edit?usp=sharing

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

15 rds
5 OH Lunges 45/25
4 Burpees
3 Strict Pullups
2 Power Cleans
1 Box Jump 30/24
A)185/125, 165/115, 135/85

Closeout 3rds
Bench Press max reps @ BW/80%, 80/60, 60/40

AAB
Box Squat
1-1-1-1@90%+

90 sec AMRP of fran

3rds of the following
Power Snatch 5 sets of 2 - T&G
Hip Bridges 3*20

12 min AMRP
1 Legless Rope Climb @6 min switch to RC
2 Clean and Jerks 205/145
3 Burpee Box Jumps

1/3/2015

1/3

Rest Day!

2/2/2015

2/2

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

40 Bar Thrusters

40 Hanging to OH

40 Med Ball Situps

80 DU

30 Bar Thrusters
30 Hanging to OH
30 Med Ball Situps
60 DU
20 Bar Thrusters
20 Hanging to OH
20 Med Ball Situps
40 DU
10
10
10
20

Accessory/ Closeout

3rds of the following

Find Shoulder press max or 3 sets of 1 @90-95%

10-15 Strict Pullups

10 Dimmel Deads  @40% Deadlift max

15 Hip Bridges - aim for same weight as Dimmels

AAB
Front Squat
1-1-1-1@90%

10*1 Cleans 80%  and up

10 min Cap
15 Squat Snatches
15 Thrusters
15 Clean and Jerk
10
10
10
5
5
5
135/95


6 min EMoM
10 C2B Butterfly or attempts