4/1/2015

4/1

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

Notes!!!!

Because of Easter this Sunday we are planning on doing a 4 day cycle.  Wens-Sat.  Sunday will be a rest day for the Holiday and then a new three day cycle starting on Monday.

We are having another 540 CrawFish Boil!!!  Mark your Calendars for May 2nd!  Brian LeBlanc will be heading up the cooking and the rest of us will be enjoying the good times!  Great people!  Food! Drinks! Baggo!  Good times!

This is always a good time and we hope everyone can make it out!

Run 200M
3rds
5 Deads A)275/185, B)245/155, C)185/115
10 Jerks A)155/105, B)135/85, C)105/65
--rest 3 min

Run 400M
4rds
5 Deads A)225/145, B)185/115, C)135/85

10 Jerks A)135/85, B)105/65, C)75/45

-rest 3 min

Run 800M
5 rds
5 Deads A)185/115, B)135/85, C)105/55

10 Jerks A)105/65, B)75/45, C)65/35

*score each wod separately.  SCORE THE TIME ON THE CLOCK WHEN COMPLETED

Closeout

Lightweight GHD KB hanging oblique Crunches 3*20 each side

AAB  (back to good ole trainin')

Box Squat w out hip release

Find Max

1-1-1@90%+

3 min AMRP

Row 25/20 Calories

BMU

alt between 3rds of the following

5 sets of Snatch Dead off three inch blocks+ Snatch Dead to explosive shrug

Shoulder Press 5 reps+5 Pausing Jerks

8 min AMRP

4 HSPU

8 T2B

12 KB Swings 70/55

Closeout

Lightweight GHD KB hanging oblique Crunches 3*20

3/30/2015

3/30

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

Alt between
Front Squats
4-4-4-4 @80%
T2B
12-12-12-12

4rds
Max reps Pullups
400M Run for time
rest as needed

Closeout
40 Ring Dips /AAB-strict
3 mins of Banded Planks

3/29/2015

3/29

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

3rds
12 Deads
9 HPC
6 Jerks
repeat,
Run 800M
A)155/105, B)135/85,C)115/65

3/28/2015

3/28

Crossfit 540:7,8,9,10
Crossfit 540 south: 8,9- on

15.5
27 cal row
27 thrusters
21
21
15
15
9
9
A)95/65
B)75/55
C)65/35

3/26/2015

3/26

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

6.30 sessions cancelled for the Open Release at 7 North!



Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. 

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins. 

Bell

3rds
21 Deadlifts
15 Pullups
9 Front Squats
A)185/125,B)155/105,C) 115/75

Accessory Closeout
Run 1 Mile for time

3/25/2015

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

Bench Press
3rds
Max reps @ a)bw/80%, b)80/60, c)60/40

30-25-20
Hanging to oh 75/55
Double rep du
Then, buy out of
20 oh burpees

Accessory close out
In sets of 5
40 total strict pull-ups
40 heavy hip bridges

Aab

Bench
Find max
1-1-1-1 @ 90+

Snatch grip clean drop drills

Emom 10
Snatch hi pull
Squat snatch

14 min cap
60 cal row
50 t2b
40 wb
30 Cleans
20 mu

3/24/2015

3/24

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
4-4-4-4 @ 80%

5rds
Every 3 min complete
15 T2B
10 Squat Cleans A)135/95,B)115/75,C)95/55
5 Jerks
Score Each Round

Row 500M for time

AAB
Front Squats
Find Max
1-1-1-1@90%+

3 min AMRP
3 Snatches 155/105
3 MU

2rds
20 Strict Pullups
20 Bent Over Rows reverse Grip

2rds
50 Bar Thrusters
20 Calorie Row