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

1/25/2015

1/25

 

CrossFit 540: 8,12,1

CrossFit 540 South: 12.30,1.30

 

30 KB Swings

Run 800M

30 WB

Run 800M

30 SDHP

Run 800M

30 F Rack Lunges

Run 800M

A)95/65

B)75/55

C)65/35

 

Accessory /  Closout

alt between

Banded Planks

3*1 min

Split Squats

3*10 each leg

Shoulder Press

3*5 AHAP

 

AAB

Back Squat

1-1-1-1@90%+

 

Snatch Max

 

5 min AMRP

Squat Clean to OH

165/115

 

rest 3 min

 

Run 800

40 C2B

1/24/2015

1/24

 

Crossfit 540: 7.8.9.10

Crossfit 540 south: 8.10,11

 

Front squat

4 sets of 3 @ 85%

 

Team

7 min amrp

3 thrusters

7 box overs

14 du

A)135/85

B)115/65

C)95/55

 

Rest 2 min

 

7 min amrp

5 thrusters

7 box overs

14 du

A)115/75

B)95/65

C)75/55

 

Rest 2

 

7min amrp

7 thrusters

7 box overs

14 du

A)95/65

B)75/55

C)65/35

 

Aab

 

Floor press

2 rep max

 

Alt between

4 sets of 2 sets of 1 complex

2 push press 1 jerk @90% pp max

 

Strict t2b

4*10

 

Hanging snatch hi pulls

4*8@80

 

Row 40 calories

20 cleans

Row 30 calories

15 clean and jerk

155/105

 

1/23/2015

1/23

 

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

 

5 min of Cindy

rest 1 min

8 min of

3 Deads

6 Burpee Bar Over

rest 1 min

5 min of Cindy

A)275/185

B)245/155

C)185/125

 

AAB

Banded Box Squats

10 sets of 2 @ 55% w double purple

rest 40 sec max

 

Alt between

3 sets of 3 squat cleans @ 75-80%

 

3*10 GHR's

 

3*10 Good Mornings

 

15 min AMRP

4 BMU

8 HSPU

12 Pistols

1/22/2015

1/22

 

Rest day!

 

Open gym at 5pm north

1/21/2015

1/21

 

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

 

Team!  It is time to begin planning for the House Box Off!!!!  Last year you said you wanted it earlier so this year we are trying to make it happen.  The Open begins on Feb 26th and we will have the House Box Off the weekend before on the 21st and the 22nd.  4 Person Teams, two guys and two girls.  It will have the same Wod Wars format so there wont be any scaled division but you can choose your weight and movements for each wod.  Look for the signups at both gyms and get your name down so we can make this a great event!

 

Speaking of the Open.....  In order to get ready for the big event, we will have an Open Practice on Sundays at 2pm.  We will do Open-esque wods and count and judge each other so we can know what to expect when the reps count for real.  Open to ANYONE that wants to give their best at the open this year.

 

4 min AMRP

4 Strict PU

8 Deads

Run 100M

A)205/135

B)165/115

C)135/85

 

rest 2 min

 

4 min AMRP

4 P Cleans

8 Pullups

Run 100M

A)135/85

B)115/65

C)95/55

 

rest 2 min

 

4 min AMRP

4 F Squats

8 Situps

Run 100M

 

A)135/85

B)115/65

C)95/55

 

 

rest 2 min

 

4 min AMRP

4 Clean and Jerk

20 DU

Run 100M

 

A)135/85

B)115/65

C)95/55

 

 

AAB

Front Squat

1-1-1-1@90%+

 

2 min AMRP

4 MU

8 Deads 225/155

 

rest 3

 

2 min AMRP

4 P Cleans 185/125

8 C2B

 

rest 3 min

 

2 min AMRP

4 F Squats 155/105

8 T2B

 

rest 3

 

2 min AMRP

4 P Snatch 135/95

20 DU

 

rest 3

 

Run/ Row 1000M

1/20/2015

1/20

 

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

 

3rds

Every 5 min perform

400M Run

20 WB

10 Burpees

 

then in the same time format

 

2rds

Every 5 min

25 KB Swings

 

score all 5 rds separately

 

Accessory/ Closeout

-Alt sets of the following

 

Barbell Box Stepups

3 sets of 8 on each leg

 

KB Lawnmower Pulls

3*10 each arm

 

AAB

Jerk

4 EMoM 1 rep @80

4 EMoM 1 rep @85

4 EMoM 1 rep @90

1-1-1@?

 

8 rep Close Grip Bench @ 5lbs more than last week.  If last week was a fail, then drop reps to 5 and continue at failed weight

 

Strict HSPU

max reps - min of 8

Strict C2B

max reps - min of 8

 

10rds

Run 200M

3 MU

15 min Cutoff

1/19/2015

1/19

 

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

3 sets of 8 @70-75%

 

7 min amrp

 

9 T2B/situps

7 Deads

5 Push Press

155/105

 

rest 3 min

 

5 min amrp * start where you left off

 

 

9 T2B/situps

7 Deads

5 Push Press

155/105

 

Close out / accessory

600M Row Sprint

 

AAB

 

 

Anderson Back Squats

Find max  (3 additional 90% reps also)

 

Accessory

Snatch

3 sets of 8 Snatches @70%

 

Barbell Step ups (aim for box w hip crease at knee level)

3*8 each leg AHAP

 

Hip Bridges

3*15 - more than last time

 

7 min AMRP

9 T2B

7 Deads

5 Push Press

155/105

 

rest 2 min

 

As many Box overs possible in 1 min

1/18/2015

1/18

Rest Day!

1/17/2015

1/17

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Team Wod

5rds

Ev 5 min

Both Run 400M

then, split the reps of

12 Front Squats @70% max (change the weight for partner if needed)

12 Jerks

A)155/105

B)135/85

C)115/65

*Teams may have one Front Squat Bar and one Jerk Bar

 

AAB

Front Squat

4 reps @90%+

 

Hanging Clean

10*1@80%+

 

Team

30 Clean and Jerks 165/115

rest 1 Min

30 BMU

rest 1 Min

30 Deadlifts 365/255

rest 1 min

60 C2B

rest 1 min

60 GHD's

1/16/2015

1/16

 

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

 

10 T2R/B

10 Air Squats

10 Pullups

10 Situps

9

9

9

9......

1

1

1

1

30 OH Burpees

 

Closeout

200M KB Farmers Carry 70/55

 

AAB

Bench

4 *1 @ 95+

 

Alt Between

Shoulder Press

1@95+

Weighted Ring Dips

3*8 AHAP

Snatch Grip Push Press

3*8 AHAP

 

3rds

4 Squat Cleans

2 RC

225/145

 

rest 2

 

50 Bar Thrusters

50 DU

50 Lunges

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