5/1/2013

5/1

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

Pause Squats Front Squats
3-3-2-2-1-1-1

then

Klepto
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4rds
27 Box Jumps
20 Burpees
11 Squat Cleans
A)145/100
B)115/75
C)95/55

4/30/2013

4/30

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

EMoM 15 min
Clean and Jerk

or

A) 2 mile run for time
B) Mile and a half run
*15 min cap

then

Helen
3rds
Run 400M
21 KB swings 55/35
12 Pullups

4/29/2013

4/29

Rest Day!

4/28/2013

4/28

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

WOD
3rds
Max Efforts
Pullups
Bench Press
A)Body Weight/ 80% of BW
B)80%/60%
C)60%40%
aim for 10 plus reps in first set at least

5rds
Run 400M
Rest 30 sec

AAB extra
10 min to find max effort Hanging snatch followed by Full Snatch  - bar may not be dropped.

4/27/2013

4/27

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

Front Squat Balance
3-3-2-2-1-1

then

Team WOD
30 Cleans
30 Jerks
100 Nasties
30 Cleans
30 Jerks
100 Nasties
A)155/105
B)135/85
C)115/75

4/26/2013

4/26

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

Team,

At 540 we love for you to work on anything and everything you want to before and after class.  Thats an always.  As long as there isnt any major disruption to the current class going on, feel free to work on whatever.  That being said we ask that you please stick to the regular programming for your WOD.  Injuries are always an exception, but if possible lets all try and stay on the same schedule and training routine.  Thanks for understanding!

EMoM 10
Even: 5 Cleans /AAB 2 Cleans -Heavy
Odds: 7 Burpees/ AAB 5 TU

WOD
15 Min AMRP
15 WB
15 Situps
15 Pullups

AAB
10 Bar MU
50 WB
7 Bar MU

30 WB

5 Bar MU

20 WB

4/25/2013

4/25

Rest Day!