4/9/2015

4/9

Rest Day!!

4/8/2015

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

10rds
5 Pullups
10 Pushups
15 Squats
3 Deads A)275/195, B)245/165, C)205/135

Accessory Closeout
2rds
10 Bent Over Rows
10 GHR's

AAB
12 min EMoM
Snatch 85-90%

Hanging Clean
AHAP for 8 reps - attempt jerk on ev rep

Amanda
9-7-5
MU
Squat Snatches
15 min cuttoff

8 min AMRP
8 Clean and Jerks 115/75
4 Bar Facing Burpees

4/7/2015

4/7

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

Back Squats
Find Max!

7 Min AMRP
50M of Frog Jumps
15 Power Cleans A)155/105, B)135/85, 105/65

rest 5 min

6 min AMRP
Run 800M/600/400
As many F Squat possible at same weight from previous wod

Accessory Closeout
200M Farmers carry Dual KB 70/55

3rds
15 Strict Pullups
10 3 sec pause at top/bottom ring dips

AAB
Bench
Find max
1-1-1@90+ -10 min

Shoulder Press
Find max -6 min

3 min AMRP
30 Thrusters
20 Box Jumps 30/24
OH burpees

3rds
5*1 Snatch pausing mid thigh AHAP
12 Hip Bridges AHAP

10 min AMRP
20 GHD's
20 WB

4/6/2015

4/6

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

The 10 Killer!!!!!!!

10 rds
10 DU
10 Push Press 95/65
10 Squatting Bar Overs
10 Flytraps
10 Burpees
Run 400M
45 min Cuttoff

AAB
10 rds
2 Anderson Back Squats @80% rest 40 sec

6 min AMRP
1 Dead @ 315/225
1 HSPU
1 Dead
2 HSPU......

10 min EMoM
1 Pausing Jerk
1 Jerk @ 80-90

10 min AMRP
20 C2B
10 Box Jumps
5 Front Squats 135/95

4/4/2015

4/4

CrossFit 540: 7,8,9,10
CrossFit 540 South: 10,11..... NO 8 AM  bc of Jakeys b day party

Either....

Back Squat Suprise!!!

or

Front Squats
1-1-1-1-1-1-1 @90% rest 40 sec

Team Wod

30 G2OH A)135/95, B)115/75, C)95/55
20 Pullups/10 MU
50 WB
20 Pullups/10 MU
50 Box Overs
20 Pullups/10 MU
50 WB
20 Pullups/10 MU
30 G2OH
20 Pullups/ 10 MU

4/3/2015

4/3

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
5-5-5-5 @70,70,75,80

100 DU
then
4rds
7 Squat Cleans
10 Ring Pushups
then
100DU
A)135/95, B)115/75 C)95/55

AAB
Snatch
10*1@70-80 rest 30 sec... no more

Emom 10
1 Squat Clean Pausing at knee for 2 sec AHAP

Elizebeth
21-15-9
Squat Cleans 135/95
Ring Dips

4/2/2015

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

4rds
40 Lunges
30 Situps
20 Pullups
10 Burpees

Accessory Closeout
Power Cleans
3-3-3-3-3@80%

AAB
Banded Bench
8*3@50-55% max  rest 45 sec

Row 1000M for time

3rds of the following
Clean and Jerk 1 rep ev 40 sec for 5 sets @80-90
15 Strict Pullups
Max distance HS Walks

8 min AMRP
30 DU
15 Power Snatches 75/55