4/1/2013

4/1

Rest Day!

Foundations at 5.30 PM North

3/31/2013

3/31

SPECIAL EASTER HOURS

CrossFit 540: 2pm Open at 3
CrossFit 540 South: 1pm Open at 2

WOD

Run 800M
30 F Squats
Run 800M
20 Sq Clean Thrusters
Run 800M
10 Sq Clean Thrusters
A)115/75
B)95/65
C)75/55

Alt AAB
5rds
3 Cleans
10 Burpee Pullups
205/145

followed by 30 MU for time

3/30/2013

3/13

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

Open WOD at 11

WOD

Barbara (45 min Cap)
5rds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Min

3/29/2013

3/29

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

Sunday Holiday Hours
North: 1,2, Open at 3
South: 1, Open at 2

WOD

7 min AMRP
3 G2OH
3 T2B
6
6
9
9
12
12
15
15
..........until time runs out.
A)135/95
B)115/75
C)95/65

Optional Alt WOD (20 Min Cap)
3 G2OH
3 T2B
6
6
9
9
12
12
15
15
12
12
9
9
6
6
3
3

3/27/2013

3/27

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30  NO 6.30 SESSION
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

CF OPEN WOD AT 7PM

maybe.... but believing it wont get you anywhere....

WOD
2rds
50 Squats
Run 400M
30 Back Squats
Run 400M
then
Buy Out
20 Burpee Box Overs
A)135/95
B)115/75
C)95/65

3/26/2013

3/26

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

Foundations at 5.30 PM North

12 Min AMRP
10 Deadlifts
20 Pushups/10 HSPU
Rest 30 sec
A)225/155
B)185/135
C)155/105

3/25/2013

3/25

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

Foundations at 5.30 PM North

WOD

EMoM 10 min
Clean and Jerk 80%+
optional 5 burpees

WOD
5rds
30 DU
10 Thrusters
10 Pullups
75/55