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

8/29/2016

8/29

 

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

1-1-1-1-1-1-1@85,87,90,90,92,95,97

 

3rds

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

10 Bar Over Burpees

 

20-10

Front Squats

Pullups

A)135/95, B)115/75, C)95/55

 

AAB

Back Squats

 

10 min to find

Max reps Strict PU

Max reps Strict HSPU

-keep reps even

 

3rds

10 HPC 155/105

10 Front Squats

Run 400M

8/29/2016

8/29

 

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

1-1-1-1-1-1-1@85,87,90,90,92,95,97

 

3rds

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

10 Bar Over Burpees

 

20-10

Front Squats

Pullups

A)135/95, B)115/75, C)95/55

 

AAB

Back Squats

 

10 min to find

Max reps Strict PU

Max reps Strict HSPU

-keep reps even

 

3rds

10 HPC 155/105

10 Front Squats

Run 400M

8/27/2016

8/27

 

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

 

Team Wod

4rds

20 Deads A)245/155, B)185/135, C)155/105

30 Pullups

40 BJ

80 DU

 

AAB

3rds

20 Strict Pullups

4 sets of

1 Snatch Hi Pull + 1 Snatch

5 sets of 1 1 MU Hi Swing, 1 MU

 

 

then

 

3rds

15 Strict HSPU

3 sets of

1 Clean Shrug + 1 Clean

5 rep OH Squat max

8/26/2016

8/26

 

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  NO 6.30

 

Everyone is invited to the South "Welcome back to School/Welcome Brandon" party at 6.30 tom night!  BYOB, with burgers brats and baggo!

 

10 rds

3 Front Squats

Run 200M

A)185/135, B)155/105, C)125/75

 

AAB

10 rds

2 Front Squats

Run 200M

225/155  no rack

8/25/2016

8/25

 

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

 

We are having a Welcome back to the U of A/Welcome Brandon Party at South on Friday at 6.30.  The 6.30 class will be cancelled at South and we will be grilling out burgers and dogs.  BYOB and we hope to see everyone there!

 

EMoM for 8

2 Clean and pause Jerk

* When clean is received, pause at bottom

of catch, then finish Jerk in one movement

 

11.5

20 min AMRP

5 Cleans A)145/100, B)115/75, C)95/55

10 T2B

15 WB

 

AAB

Clean and Pause Jerk

1-1-1-1-1-1-1 AHAP

 

11.5

8/24/2016

8/24

Rest day

8/23/2016

8/23

 

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

 

3rds - not for time

Max Rep Bench Press

@ A)BW/80%, B)80/60, C)60/40

and

15 Strict Pullups

 

5rds

7 Back Squats

10 Box Jumps

7 Burpees

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

Score each Round - rest as needed

 

AAB

 

Run 1200M

10 Squat Clean to OH

185/125

 

5rds

1 Legless RC

3 Clean and Jerk 185/125

 

3rds

10 Cal Row

10 Deads 185/125

8/22/2016

8/22

 

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

 

Ev 30 sec for 5 min

1 Pausing at mid thigh Clean

1 Clean

50-60% max

 

10 Cleans

30 Pushups

10 Cleans

40 Situps

10 Cleans

Run 800

10 cleans

40 situps

10 Cleans

30 Pushups

10 Cleans

95/65

 

AAB

EMoM 8

Pausing Jerk

Jerk 70-80

 

10 min to do

50 Strict HSPU

50 Med Ball GHD

*partition as needed

 

12 min AMRP

4 C2B Pullups

5 Clean and Jerks

8 C2B

5 C & J

12 C2B

5 C & J 135/95

8/21/2016

8/21

 

CrossFit 540: 7,8,12,1

CrossFit 540 south: 8,12.30,1.30

 

Front Squat

1-1-1-1-1-1@90,90,92,95,95,95

 

5rds

15 Thrusters 75/55

Run 200M

 

AAB

Front Squats

 

6 sets of complex

1 Hi Thigh pause Snatch

1 Snatch

 

1-1-1-1-1

Snatch

 

30 Thrusters 95/65

Run 800M

8/20/2016

8/20

 

Rest Day

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