North Gym address: 5400 Bleaux Ave, Springdale AR, 72762 South Gym address: 3162 W Martin Luther King Blvd, Fayetteville AR, 72701, ,
(479) 685-9493 | info@crossfit540.com

7/29/2015

7/29

 

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

 

Mandatory Warmup

10 Deads

10 Hi Pulls

10 Clean and Jerks

10 1/4 depth Squat Jumps

*If you have Wrist mobility issues - Box Wrist stretch

 

Find max Power Clean

 

15 min AMRP

Run 1200M B)1000, C)800

60 Pullups

60 KB Swings

***Partition PU and KB as needed

then, with the time left

as many Thrusters possible A)115/75,B)95/55, C)65/35

 

Accessory Closeout

Row 800 M for time

90 sec of L hangs

 

AAB

Banded Cleans

8*1 @40-50 max

 

6 Cleans @90+

 

15-10-6

Thrusters 165/115

BMU

*10 min Cap

 

3rds

2 legless RC

20 GHD's

7/28/2015

7/28

 

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

 

Back Squats

5-5@75

3-3-3@85

 

2 min of OH hold

2 min of Front Rack hold

2 min Deadlift hold

**5 burped every drop

A)135/95

B)115/75

C)95/65

 

3rds

Run 400M

21 Box Jumps

15 OH Lunges 45/25

9 Burpees

 

AAB

Bench Press

5-3-1-1-1@70,80,90,95,?

 

3rds - alt following

Kneeling KB Press 8 reps AHAP

5 Snatches Pausing at mid thigh

4 Split Squats AHAP - each leg

 

Row 500M

75 DU

25 OH Burpees

 

5-10-15

Squat Snatches 115/75

Box Jumps 30/24

7/27/2015

7/27

 

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

 

Mandatory Warm Up (do it.... in addition to what you normally do)

10 Bar Deads

10 Bar Hi Pulls

10 Presses

 

***if you have shoulder or wrist mobility issues,

Band Pull Downs and Box Wrist stretch

 

DT   *last done on 3/29

5rds

12 Deads

9 HPC

6 Jerks

A)155/105, B)135/85, C)95/55

 

Accessory Closeout

4rds

Weighted Barbell Split Squats 4 reps each leg

10 Strict Pullups

 

AAB

8 sets of

1 Pausing Front Squat

1 Front Squat @75-80 Pausing Front Squat max

 

Run 400m for time

rest

repeat

 

3 sets of 40ft hs walks

 

Heavy DT

12 min Cap

205/145

7/25/2015

7/25

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Team Wod 1

Relay style

2rds

Partner 1 runs 800

then

Partner 2 runs 800

 

Team Wod 2

12 min AMRP

100 WB

then, in sets of 5,10,15,20.....

Front Squats A)95/65, B)75/55, C)65/35

Line Sprints

 

AAB

Banded Back Squats

5-3-1-1-1-1@65,80,85,90,95,?

 

Alternate the following movements

4rds of

OH Squats 3 reps AHAP

HPC 3 reps AHAP

Max Effort Deficit HSPU 2-45/ 45

 

15 min AMRP

30 Cals Row

30 Burpee Box Overs

30 KB Swings 70/55

30/20 Ring Dips

7/24/2015

7/24

 

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 Squats

16 reps @ 68% and 10@75

 

10 rds

Run 200 M

Rest 1 Min

 

Accessory Closeout

Pinching a plate in each hand, walk 200M 35/25

 

AAB

Banded Jerks

8 sets of 4 @50%

 

4rds - alt following

 

Shoulder Press 2 reps AHAP

Front Squat + Jerk 2 sets AHAP

Pistols 8 reps - air or holding KB AHAP

 

Run 1200M for time

 

15 Clean and Jerks for time 185/125

7/23/2015

7/23

 

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

 

The Seven

 

CIA 7
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


"The Seven" Seven rounds of:

  • 7 Handstand push-ups
  • 135 pound Thruster, 7 reps A)135/95,B)115/75,C)95/55
  • 7 Knees to elbows
  • 245 pound Deadlift, 7 reps A)245/165, B)205/135, C)165/105
  • 7 Burpees
  • 7 Kettlebell swings, 2 pood
  • 7 Pull-ups

7/22/2015

7/22

 

Rest Day!

7/21/2015

7/21

 

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

 

30 Pullups

Run 800M

30 Pullups

 

15 Clean and Jerks a)135/95, B)115/75, C)95/55

Rest 1 Min

15 Clean and Jerks

 

5 min AMRP

5 Burpee Box Overs

20 DU

 

AAB

Anderson Back Squat

5-3-1-1-1@70,80,90+,95,?

 

Hanging Snatch

Find Max

 

8 min AMRP

1 Squat Clean 225/145

3 RC

5 Box Jumps 30/24

 

Extra

50 Strict Pullups

50 Strict Ring Dips

*partition

7/20/2015

7/20

 

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

 

OR

 

Annie

50-40-30-20-10

DU

Situps

 

50 Front Squats A)135/85, B)115/75, C)95/55

50 KB Swings 55/35

50 Back Rack Lunges

 

Accessory Closeout

3rds - alt following

6 Bent Over Rows AHAP

8 KB Shoulder Press

 

AAB

Jerk

1-1-1-1-1-1@80-85

Clean and Jerk

1-1-1-1@ 80-85

 

Alternate ALL of the following - 1 min between stations

4 total rds - 2 rds of 10-15 Strict HSPU, then 2rds of 20-25 Kipping

2 rds Snatch Grip Hanging Hi Pulls

2rds 20 GHD's

 

3rds

Row 500M

25 Thrusters 45/35

7/5 MU

7/19/2015

7/19

 

CrossFit 540: 8,12,1

CrossFit 540 South: 12.30,1.30

 

Run 1 mile for time

 

5rds

20 WB

10 Deadlifts A)225/155, B)185/135, C)155/105

 

AAB

Banded Front Squats

5-3-1-1-1 @ 70,80,90,90,90

 

3rds

Good Mornings 5 AHAP

15 C2B

6 Snatch Balance @90% snatch max

 

5rds

20 WB

10 Deadlifts 225/155

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