2/1/2015

2/1

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

Front Squats
3-3-3-3-3
@70-90%

21-15-9
Front Squats
Pullups
A)115/75
B)95/65
C)75/55

Accessory/ Closeout

GHR's
3*10

3*1 min of L Hangs

3*6 HPC  AHAP-unborken


AAB

Shoulder Press
8 min
1-1-1-1 @90%+

Bench
10 min
1-1-1-1@90+

Alt between
3 sets of the follwing
Front the hang - pause at hi thi, clean 3 reps @80%

10-20 HSPU

5 sec pausing Ring Dips
10 reps

21-15-9
OH Squats
C2B
Bar Facing Burpees
115/75
*12 min cap

1/31/2015

1/31

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

Find Deadlift Max

Team Wods

3 min AMRP
Clean and Jerk

rest 1

3 min AMRP
Bear Crawl Lengths

rest 1

3 min AMRP

KB Swings

rest 1

3 min AMRP
Crab Walk Lengths

rest 1 min

3 min AMRP
Bar Facing Burpees

AAB

Banded Back Squat (purple)
12 sets of 1 @ 70%
rest 30 sec - make all efforts to stick to the time component

Deadlift of of 25lb plates (bar is higher off the ground than normal)
Find max

3 sets of following
10 reps of GHR's

5 sets of complex
3 HPC's 1 jerk @ 70-80

8 min AMRP
Row 10 Calories
8 Ring Dips
6 Power Cleans 185/125

1/31/2015

1/31

Rest Day!

1/29/2015

1/29

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

Back Squat

Find Max

then

3 sets of max reps @ 75%

FGB Style
3rds
1 min of each of the following

Weighted Lunges 75/55
WB
Pullups
Jerks 75/55
BJ
rest

AAB
Max Thruster
min of 3 reps @ 90+

14 min AMRP
Row 60 Calories
50 T2B
40 WB
30 Cleans 135/95
20 MU

Accessory
3rds
Snatch Grip Halting Deads -  to knees
6 @ max Snatch

Max Rep Strict HSPU

Snatch Grip Dimmel Deads
10 @ max Snatch

Max Rep Strict HSPU

1/28/2015

1/28

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

3rds
10 thrusters
10 Ring Pushups
Run 800M
3 rds
10 Thrusters
10 Ring Pushups
Run 800M
3rds
10 Thrusters
10 Ring Pushups
Run 800M

Close out / accessory
alt between
3*20 Inverse Ring situps
3*12 Bent Over Underhand Rows AHAP
3*8 Leg Curls/ GHR's

AAB
8sets of 3
Banded Push Press (purple/pink)
rest 40 sec

Bench Press
1-1-1-1 @ 95+

Alt Between
Kneeling KB Shoulder Press
3*10 AHAP
Snatch - pausing at mid thi
3*6 @70-80%

100 DU
80 Squats
60 Pullups
40 BJ
20 Burpees
*12 min Cuttoff

1/27/2015

1/27

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

Hey Team!  The whiteboard is going the way of the dinosaur... we hope.  But for that to happen we need everyones correct email address!  Please use the following link to go online and post.  We hope to get this new process rolling asap!  Thanks for everything!

https://docs.google.com/spreadsheets/d/1aJAwo0x1TaUWQ3yFeeZnoLVSjA6rd3ZSSwfNSiI2PJs/edit?usp=sharing

10 min AMRP
7 Deadlifts
1 KB Clean and Jerk Right Arm
7 Power Cleans
1 KB Clean and Jerk Left Arm
7 Push Press
1 KB Clean and Jerk Right Arm
7 Box Jumps
1 KB Clean and Jerk Left Arm

Rest 4 min

Repeat 10 min AMRP from where you left off
A)115/75
B)95/65
C)75/55

AAB
Anderson Front Squats
Find max and min of three reps @ 90%+

alt between
3 sets of Complex Snatch Grip Clean + Squat Snatch

3*20 Inverse Ring Crunches

3*10 Strict C2B

12 min AMRP
7 Deadlift
1 MU
7 Power Clean
1 MU
1 Push Press
1 MU
7 Box Jumps
1 MU

1/26/2015

1/26

Rest Day!

Open Gym at North 5pm