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

4/30/2016

4/30/2016

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Team Wod

 

15 Min AMRP

10 HSPU / Pushups

10 KB Snatch / 1 Arm KB Swing

50 DU

 

Rest

 

15 min AMRP

10 PU

5 C and J A)135/95, B)115/75, C)95/55, AAB)185/125

50 DU

4/29/2016

4/29

 

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

 

We are nearing the end of our time to donate to help Dunia with her schooling at the U of A and to help her stay in the country!  Please get your donations in as soon as possible!

 

Front Squat

5-3-1-1-1-1@70,80,85,90,95,?

 

3rds

60 sec of Squat Cleans

60 sec of Front Squats

60 sec of Bar Over Burpees

2 min Break

 

AAB

Front Squats

 

Squat Clean

1-1-1-1-1@85+

 

30 F Squats

30 Box Overs

90 DU

10 MU

10 F Squats

10 Box Overs

40 DU

5 MU

155/105

4/28/2016

4/28

 

Rest Day!

4/27/2016

4/27

 

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

 

4rds

Run 800M

each for time

rest as needed between sets

 

AAB

4rds

Snatch Grip Deadlift

5 @ 110% max

 

Snatch Balance *4 AHAP

 

20 Strict Pullups

 

2rds

30 GHD's

20 Cal Row

10 Burpee over rower

 

2rds

Run 800

rest as needed

4/26/2016

4/26

 

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

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

 

Hey team!  Wanted to let everyone know that there is a neat feature on the Wodify app under settings in which you can leave feedback.  And if you are wanting to keep you name out of it.... you can do that too!  We want to hear what you have to say, negative or positive, so we can either make corrections or continue on.... please take the time to let us know what you think about the program!

 

Back Squats

8 sets of 3@70 - rest 1 min between

 

50 Pullups

50 Burpee Box Jumps

50 KB Swings 55/35

50 G2OH 95/65

 

AAB

Back Squats

 

3rds

Snatch Grip Bent over rows * 8

50 ft HS Walk

8 3 sec hold Ring dips

8 Good Mornings

 

12 min AMRP

12 G2OH 75/55

30 DU

3 BMU

4/25/2016

4/25

 

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

 

Thanks to everyone who came out for the Crawfish Boil!  We had a great time!  And a BIG BIG BIG thanks to Brian LeBlanc for dedicating his cajun skills and time to making the whole day delish!  If you see him tell him he rocked!

 

Either

 

Ev 45 sec for 8rds

1 Hanging Hi Pull

1 Hanging Clean @70-80 (mid)

 

or

 

50 Nasties

Run 800M

for time

 

5rds

Run 200M

15 WB

15 HPC

A)115/75, B)95/65, C)75/55

15 T2R

 

AAB

Ev 45 sec for 8rds

Hanging P Snatch

Hanging S Snatch

 

Hanging Snatch

1-1-1-1 AHAP

 

9-7-5

MU

Clean and Jerk 185/125

*10 min cuttoff

 

50 WB

Run 800

50 WB

100 DU

4/23/2016

4/23

 

CrossFit 540:7,8,9,10

CrossFit 540 South: 8,10,11

 

Crawfish Boil!  We will get started today at North around 11 but the mudbugs won't be ready till around 12.  Come hang out and have a good time!

 

If you have any baggo boards, please bring them!  We have lost boards and bags from last year and may have to cancel the tourney if we don't have a few more brought it.  thanks!

 

Pausing Front Squat

Find max, min of 4 reps building or after max at 90+

 

30 Strict PU

AAB Strict C2B

 

Team

21 min AMRP

First 7 mins

30 PU/ C2B

30 Front Squat/OH

A)115/75, B)95/65, C)65/35

60 DU

 

2nd 7 mins

20 PU / C2B

20 Front Squats/OH

40 DU

 

Last 7 mins

10

10

20

4/22/2016

4/22

 

Crawfish Boil update!

We are asking those that have Baggo boards to bring them to the boil.  That way we can have the tourney roll through as quickly as possible!

The Good times start at 11am Saturday!

 

20 min AMRP

30 Situps

15 Jerks 95/65

15 KB Swings 55/35

 

AAB

Row for 3 mins

max distance

 

Push Press

6-6-6-3-3-3@70,70,75,80,82,85

 

Isabelle

 

10 min AMRP

1 RC

4 HSPU

8 KB Swings

4/21/2016

4/21

 

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

 

Its almost here!  The big 540 Crawfish boil  Sat at 11, come on over and have a good time!

 

Ev 30 sec for 4 mins

Pause below knee

to

Pause above knee

to

Finish Clean

 

Ev 30 for 5 min

Clean and Jerk @ 70

 

EMoM for 6 min

Clean and Jerk @ 85-90

 

C&J

1-1-1-1

OR....

Run 800 for time

 

3rds

Run 400M

15 BJ

10 Pushups

5 Squat Cleans

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

165/115

 

AAB

after ev thing else

 

5 min AMRP

2 Lunges 165/115

2 BMU

4/19/2016

4/19

 

rest day!

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