5/19

CrossFit 540: 7,8,9,10

CrossFit 540 South:7,12,1

NO 11 SESSION AT NORTH

WOD

20 min AMRP

5 Wall Climbs

7 Hanging Power Cleans

50 DU (75 Singles)

A)135/95

B) 115/75

C) 95/65

5/17

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

NO FOUNDATIONS TONIGHT!!!

!!!Remember, special rest day tomorrow.  Also, NO 11 session on Sat!!!

WOD

400 M Lunges

:D

5/16

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

NOTE:  THERE WILL BE "NO" FOUNDATIONS ON THURSDAY THIS WEEK!!!!

Also, remember we will have a bonus rest day on friday due to regionals.  Which leads to my next point...the wod

Eva

5rds

Run 800M

30 Pullups

30 KB Swings

A)55/35

B)45/25

C)25/20

AAB) 70/55: ACTUAL EVA WEIGHT

Cuttoff at 45 min

This workout is a hand tearer.... big time. Although we wont drop the reps, we will allow for you to partition the pullups and KB swings each round... If you do this just put an 'P' in front of time.

Example:

"P 37.18arx"

vs. if you did the workout with out partitioning

"37.18arx"

5/15/2012

Rest Day!

Foundations/ Beginner session at 5.30pm North!

NEWS!!!

1) Charity WOD  Looks like we raised over 1300 for Ella!!!!  Wow!!!  And on such late notice.  Great Job team.  So proud of you all.  Incredible

2)Regionals!!!!!

If you are newer to our little group, you may have not been aware that CrossFit 540 not only competed in the 2012 CrossFit Games Open, but qualified in our region to send a team to regionals.  There were a lot of teams competing... and a lot of great athletes.  We are very proud of what our little group has accomplished.

This weekend, (Fri, Sat, Sun) we will be traveling up to Chicago to compete at the North Central Regional.  Two Wods a day will test all us, but we will do all we can to make you guys proud.  As always at 540.... train hard.... but have fun!!!

Because so many of us are traveling.... this leaves us a little short on trainers.  We will do our best to stay to meet everyones needs, but will have a few bonus rest days as well.  Dont worry however.... we will make the wods we do have ...."special'.... to make up for it:)

Wednesday and Thursday

Normal Hours

Friday

REST Day

Sat and Sun

Normal

Monday

Tricky...  If we are able to make our flight back on Sunday afternoon, then we will be having normal sessions.  If not we will have afternoon sessions only.

Team, we know this may play havoc with you schedules.. and we appreciate your understanding.  We have worked hard for regionals, and you have worked hard helping us get there.  We want to go and represent not only the great athletes we have at 540, but all of the intangibles that makes our gym so special as well.  We all hope the new schedule doesnt make your weekend life to crazy!

Thanks!

5/14

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Find Jerk Max (25 min)

then,

4rds

50 Air Squats

Run 400 M

Last Done on 3/30/2011

5/13

CrossFit 540: 8,12,1,2

CrossFit 540 South: 2,3

WOD

3 min AMRP

3 Deadlifts

Rest 10 seconds

A)275/195

B)245/165

C)185/125

AAB 315/205

rest then

12 min AMRP

10 Power Snatch/ P Clean

10 Pushups

Only because he CrossFit's...

5/12

CrossFit 540: 8,9  Special 'Ella' Charity WOD times

CrossFit 540 South: 12,1

Donations Optional

'Ella'

100 DU Buy in (200 Singles)

then

5rds

10 Thrusters A)115/75 B)95/65 C)75/55

10 T2B

10 Box Jumps (GS)

10 Burpees

10 Pullups

then

Finish with a 400 M run w a 45/25lb plate

5/11

Rest Day!!!

Charity Ella WOD on Sat will have special times!

North:8,9

South: 12,1

See below on who to make checks payable to.