4/1/2014

4/1

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
3-3-3
option: alt sets w max HSPU's

5rds
10 Pullups/C2B
10 Deads
A)225/155
B)205/135
C)185/115
AAB)315/205 at 5 reps

3/30/2014

3/30

CrossFit 540: 8,12,1 NO 2, Open at 2
CrossFit 540 South: 12, NO 1, Open Wod at 1

21-18-15-12-9-6-3
Thrusters
Burpees
95/65

yay

3/29/2014

3/29

Crossfit 540: 7,8,9,10
CrossFit 540 South: 11,12

Back Squats
5-5 @70-80
3-3-3@80-90

Team Wod
7 min AMRP
1 Rope Climb/3 strict Pullups
5 Power Cleans
20 DU
A)135/85
B)115/75
C)95/65

rest 3

7 min AMRP

1 Rope Climb/3 strict Pullups

5 Power Cleans

20 DU

AAB

Drop to 4 reps @ 185/125

rest 3

7 min AMRP

1 Rope Climb/3 strict Pullups

5 Power Cleans

20 DU

AAB 

Drop to 3 reps @ 225/145

3/28/2014

3/28

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

Open Wods for the weekend!  Team due to the fact that this workout has no time cap, please try and stick to the open schedule as much as you can.

North: Friday 6pm, Sunday 2pm, Monday 12pm
South: Friday 5.30pm, Sunday 1

21-18-15-12-9-6-3
KB Swings 55/35
Lunges
Situps

3/27/2014

3/27

Rest Day!

Watch Party / Open wod at 6.30 North!

3/26/2014

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

Warm up
Kipping drills/ work -tighter lines

EMOM 12
Evens: 5-10Strict Pullups
Odds: Three Jerks  AHAP

50 Bar Thrusters-dont drop the bar:)
30 PU / 10 BMU

25 Thrusters 
A)95/65
B)75/55
C)65/35
25 Pullups )10 BMU

12 Thrusters
A)135/95
b)115/75
C)95/55
20 Pullups/ 10 BMU

3/25/2014

3/25/2014

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 @70-80
3-3-3 @ 80-90

AAB
Squat Clean similar weights in between sets

5rds
10 Burpees
6 G2OH
Rest 1 Min
A)135/85
B)115/75
C)95/65
AAB)155/105