6/1/2012

6/1

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD
Front Squat
6 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%
1 @ ?

then
General
21-15-9
Front Squat
Pullups
Burpees
A)95/65
B)75/55
C)65/45

or
AAB
21-15-9
OH Squats
Pullups

A)95/65

B)75/55

C)65/45

5/31/2012

5/31

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6..30

Foundation/Beginner session at 5.30pm North

WOD for everyone (This is part of your warmup...this will be nixxed at 20 min after)
20 reps Back Squats
To be done unbroken... if you were successful last week, add at least 5%.  If you failed last week... well, no one did to my understanding.  So go bigger

then

General WOD only
Last Done on 8/12/2011
10 rds
15 squats
15 Situps
3 Wall Climbs


AAB alt WOD
Warmup
30 Halting Deads
20 Halting Deads to Full Extension (tippy toes and I dunnos!--shoulder shrugs)

Deadlifts
5 reps at 70%
4 reps at 75%
2 reps at 80%

10 min workout
Buy in:
30 HSPU
30 WallBalls
30 GHD Situps
20 HSPU
20 WallBalls
20 GHD Situps
10 HSPU
10 WallBalls
10 GHD Situps
then
With time remaining, As many DU as possible

5/30/2012

5/30

Rest Day!!!!!

5/29/2012

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD

Run 400
30 SDHP
Run 200
30 KB swings
Run 800
30 S2OH
Run 200 M
30 Pushups
Run 400
A)95/65,55/35
B)75/55,45/25
C)65/45,35/25

AAB
Warmup
30 Hip pops from a Hi Hang Snatch
30 Hip pops from 2' below Hi hang Snatch

4rds
2min G2OH
Rest 2 min
@BW

then

Ev min on min for 16 min
Snatch(anyway)
If rep is successful, go up 5lbs, if not then drop 5lbs

5/28/2012

5/28

CrossFit 540: 9,10,11
CrossFit 540 South: 12,1


NO FOUNDATIONS TODAY!!!!!!!

Memorial Day Hero WOD

'Hammer'
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. 

5rds

5 Power Cleans

10 Front Squats

5 Jerks

20 Pullups

Rest 60 seconds

5/27/2012

5/27

CrossFit 540: 8,12,1,2
CrossFit 540 South: 2,3

WOD
Jerk Max
30 min

Gen WOD
15 Min AMRP
20 WallBalls
10 Nasties
Run 200 M

AAB alt WOD
Back Squat
8 reps at 70%
8 reps at 80%
6 reps at 85%
6 reps at 85%

then

Max Unbroken Wallballs
option 9,8ft

On the slo mo jerk, notice the FULL hip extension

5/26/2012

5/26

Rest Day!!!

Foundations/ Beginner session from 11-12 at North.  Practice what was learned through the week under a light to mid weight load!