5/10/2015

5/10

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

6 rds
30 seconds of
WB
T2R
KB Swings
Box Overs
OH Lunges 45/25
rest 1 min

Accessory Closeout
10 Turkish Getups on each arm

AAB
2rds
15 Clean and Jerks 155/105
15 GHD
Row 500
15 Front Squats
15 GHD's
Row 500

50 C2B for time

5/9/2015

5/9

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

Team Wod
8 Min AMRP
20 HSPU/40 Pushups
30 Pullups
40 DU

rest 3

6 Min AMRP
10 HSPU/ 20 Pushups
15 Pullups
30 DU

rest 3

4 min AMRP
5 HSPU
10 Pullups
20 DU

Accessory Closeout
3rds
12 KB 1 arm Bent Over Rows - each arm
8 KB Box Step ups - each leg

AAB
Box Squats
Find Max and a total of 1-1-1 @90+  (these reps can be attained finding the max)

10 min EMoM
1 Power Snatch
1 Pause above Knee Squat snatch

Team
8 min
in 30 sec perform
5 MU max or as many as you can
in next 30 sec perfom
5 Deadlifts 315/205
repeat until time expires
*score total reps

Ind
7 min Emom
5 Hanging Snatches 155/105
5 OH Squats
30 DU

5/8/2015

5/8

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Linda
10-9-8-7-6-5-4-3-2-1
Deadlift A)1.5 BW,   B)1.25BW,   C)BW
Bench A)BW  B).75 BW,   C).50 BW
Squat Clean A).75 BW,   B).60,  C).50

AAB
Push Press
Find Max + a total of three reps @ 90%
*no rack

Max Effort
HSPU
Ring Dips

8 min EMoM
Power Clean @ 80-90%

Rational Tommy V
21 Thrusters 115/75
7 RC
15 Thrusters
6 RC
9 Thrusters
5 RC

5/6/2015

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

Randy
75 G2OH 75/55

rest 2

75 Front Squats 75/55

rest 2

75 Situps
*score time on clock for all wods

Accessory Closeout
Row 1000 M for time

AAB
Snatch Complex
12 min Emom
1 Hanging Power
1 Hanging Squat

6*1 Snatches @90%

Randy
75 snatches 75/55
rest 3
75 WB
score time on clock for both wods

5/5/2015

5/5

Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.3,4.30,5.30,6.30

Back Squats
4-4@75
3-3@80
2-2@85

Run 800M for time

100 DU
80 Squats
60 Pullups
40 Box Jumps
20 Burpees

Run 800M for time

AAB
Shoulder Press
3-2-2-1-1-1@80-85-87-90-92-95
Push Press
3-2-2-1-1-1@80-85-87-90-92-95

3rds
10/5 MU
15 HSPU
2 sets of 5 rep Hanging Clean * no dropping

100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees

5/4/2015

5/4

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

8 Min Emom
2 Halting Deads
2 Halting Deads + Shrug
1 Halting Dead + Clean

4rds
Every 5 mins
10 Power Cleans A)155/105, B)135/85 C)115/65
Run 400M

Accessory Closeout
3rds
15 Reverse Ring Situps

AAB
Banded Front Squats
10*2 @65-70 rest 40

3rds of the following
Deadlift
3 min Emom 2@85
10 Strict T2B
8 GHR's

3rds
30 Calorie Row
20 Ring Dips
10 Cleans 185/125

5/2/2015

CrossFit 540: 7,8,9,10

Crossfit 540 South: 8,10

Team!   Remember we are having our traditional 540 Crawfish Boil starting after the 10 session with Mudbugs ready for eatin' at about noon!  We will also put on our Baggo Tourney!  Winners get free tickets to Disney Land!!!!!  BYOB and come ready for fun!  See you all soon!

https://vimeo.com/41749764

                                                              

 'THE LEGEND' WOD

Nationwide   Friday   May 1, 2015

  233 Reps Total 

Chris's BUD/s Class 233

4 x Pistols (single leg squats)

25 Kettlebell Swings (54#M, 35#F)

50 x Pushups (Chest to Floor)

 75 x Pullups

 50 x Pushups

 25 x Kettlebell Swings

 4 x Pistols

After:  Front Squats 3-3-3-3-3@70,80,85,87,90