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

4/15/2014

4/15

 

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

 

The Seven

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


7rds

  • 7 Handstand push-ups
  • Thruster, 7 reps 135/95, 115/75, 95/55
  • 7 Knees to elbows
  • Deadlift, 7 reps 245/165, 205/135, 185/115
  • 7 Burpees
  • 7 Kettlebell swings, 70/55, 55/35, 45/25
  • 7 Pull-ups

 

4/14/2014

4/14

 

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

 

still funny

 

Deadlifts

3-3-3-3-3 ahap (75%+)

 

5rds

10 Front Squats

10 Ring Pushups

 

A)115/75

B)95/65

C)75/55

AAB) 5 reps @ 185/125

4/13/2014

4/13


Crossfit 540:8,12,1,2

Crossfit 540 south: 12,1


Fight gone bad

3rds

1 min of

Bj 20 inches

Push press 75/55

Rowing - calories

Sdhp 75/55

Wall balls

1 min break.

4/12/2014

4/12

 

Rest Day

4/11/2014

4/11

 

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

 

30 Pullups/C2B

then

5rds

1 Squat Clean

2 F Squats

3 Jerks

10 BF Burpees

A)155/105

B)135/85

C)115/75

AAB)185/125

4/10/2014

4/10

 

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

 

EMoM 12

Evens: 3 Jerks / AAB 1@85+

Odds: 5-10 Strict Pullups

 

15 min AMRP

25 DU

15 WB

10 T2B

4/9/2014

4/9

 

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

5-5 @70-80

3-3-3 @80-90

option

alt sets w Max effort HSPU

 

2rds

Run 800

rest 3 min

 

 

rest 4

 

30 Cleans

A)135/85

B)115/75

C)59/65

AAB)20 reps @70%

4/8/2014

4/8

 

Rest Day

4/7/2014

4/7

 

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

 

oldie

 

20 min EMoM

1: 30 DU or practice

2: Deadlift, Hanging Clean, Clean - try and not drop bar... heavy as possible

3: 10 burpees

4: 20 nasties

 

or

6 min EMoM

2 Muscle Snatches

1 Snatch

 

6 min EMom

2 Hi hang drop snatch

1 Snatch

 

6 min EMoM

1 Snatch

 

3rds

20 Box Jumps

25 Pullups

30 WB

 

AAB alt

Row 1000

50 WB

15 BMU

50 GHD's

4/6/2014

4/6

 

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

 

Front Squats

5-5 @ 70-80

3-3-3@80-90

 

10 min AMRP

10 Thrusters

10 KB Swings

A)95/65, 55/35

B)75/55, 45/25

C)65/35, 35/15

AAB)5 reps each at 135/95, 70/55

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