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

11/27/2014

11/27

 

HAPPY THANKSGIVING!!!!!!!

 

Rest Day Part 2!!  -- REST HARDER!.....The Thrilling Conclusion to Rest Day Part 1

11/26/2014

11/26

 

Rest Day!  Part 1

 

with the thrilling conclusion coming to you tomorrow in....

 

Rest Day Part 2...... Rest Harder

11/25/2014

11/25

 

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

 

Back squats

3-3-3-3@80-85

2-2@85-90

 

12 min amrp

4 F squats

4 thrusters

4 jerks

40 DU

A)135/95

B)115/75

C)95/55

11/24/2014

11/24

 

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

 

We will not have sessions on Thanksgiving and limited morning hours on Friday

North : 8,9,10

South: 10,11

 

Ev 5 min for 5 rds

Run 400M

10 Deads

10 Box Overs

A)225/155

B)205/135

C)165/105

score each round

 

AAB

EMoM 10

1 Snatch pull to full ext

1 Snatch 80%+

 

Ev 5 min for 4rds

 

Run 400M

10 Deads

10 Box Overs

A)225/155

B)205/135

C)165/105

score each round

 

11/23/2014

11/23

 

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

 

Angie

 

100 Pullups

100 Pushups

100 Situps

100 Squats

11/21/2014

11/21

 

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

 

Back Squat

5-5 @ 70-75

3-3-3 @ 80-85

 

Or

 

Front Squat

Max Effort

 

3rds

1 min of Rowing for calories

1 min of HSPU

1 min of Squatting Pullups

1 min of T2B or situps w Med ball -touch ground behind head

1 min of Bar Front Rack Lunges   - dont drop the bar;)

1 min of rest

*score total reps

 

AAB alt

EMoM 12

Mid Thigh Pause Snatches 75-85%

 

12 min AMRP

15 KB Swings 70/55

10 Burpee Box Overs

5 Squat Snatch 165/115

 

Two A Days

 

10 rds

Row 300M

rest 30 sec

*Priority goes to Gen wod on rowers!

 

10 min AMRP

1 HSPU

1 MU

2

2......

11/20/2014

11/20

 

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

 

Run 800M

5rds

15 G2OH 75/55

30 DUBS

then

Run 800M

11/19/2014

11/19

 

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

 

Front Squat Max Effort

or

Find max - Minimum of 5 sets of 2 Front Rack Lunges  AHAP

 

EMoM 10

Evens : 20/15/10 sec L Hang

Odds: 2 Burpee Box Jumps - Option of Jumping Karate kick when coming off the box.

and 2 Cleans pausing at mid thigh - you choose the weight

 

or

 

EMoM 12

1 Clean pausing at mid thigh 80-90%

 

3rds

10 thrusters

15 Box Jumps

20 Pullups

A)115/75

B)95/55

C)75/35

 

AAB

15 Thrusters

15 BMU

15 Thrusters

30 C2B

135/95

11/18/2014

11/18

Rest Day!

11/17/2014

11/17

 

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

 

F Squat

Find a max

 

5 min AMRP

1 RC/4 Strict

2 Clean And Jerk

2 RC/8 Strict

4 Clean and Jerk

3 RC/12 Strict

6 Clean and Jerk

4 RC/16 Strict

8 Clean and Jerk......

A)155/105

B)135/85

C)115//65

AAB)185/125

 

rest 5 min

 

3rds

15 Deads

10 Bar Over Burpees

Buy out of 75 Air Squats

Same weight you did in previous

 

Did you do the 4 min of MU?

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