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

9/3/2015

9/3

 

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

 

50 Nasties

Run 800M

25 Pullups

25 Ring Dips

Run 800M

20 Pullups

20 Ring Dips

Run 800M

15 Pullups

15 ring Dips

50 Nasties

 

AAB

Power Snatch

1-1-1-1-1-1@80,80,85,90,95,?

 

OH Squats

3-3-3 AHAP

 

Max Ring Dips

 

Split Squats

4 sets of 2 each leg @90-95 2 rep max

 

10-10

C2B

OH Squats @ 115/75

8-8

C2B

OH Squats @135/95

6-6

C2B

OH @ 155/105

4-4

C2B

OH @ 175/125

9/2/2015

9/2

 

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

 

Please have your dues paid no later than the 5th!  Also, please remember the 2 dollar modify fee.

 

Push Press

2-2-2-2-2-2@80%

 

10 Min AMRP

4 Deads A)225/155, B)185/125, C)155/105

8 T2B

12 WB

 

rest 2 mins

 

30 Bar Over Burpees for time

 

AAB

10 min EMoM

3 Pausing Jerks @ 75-80

 

3rds

In 4 ft increments,

Max HS Walks in 2 min

alt w

400M Runs

**rest 2 min between stations

 

10 Min AMRP

4 Deads A)225/155, B)185/125, C)155/105

8 T2B

12 WB

9/1/2015

9/1

 

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

5-5-5-5-5@75%

 

Squat Clean

10 min Emom 85-90

 

OR....

 

50 Med Ball Squats

Run 800M

 

3rds

10 Clean and Jerks A)135/95, B)115/75, C)95/55

Run 400M

 

Accessory Closeout

2rds

20 Reverse Ring Situps

10 Kneeling KB Presses

 

AAB

1 and 1/4 Front Squat

Find Max

 

Squat Clean

10 min Emom 85-90

 

5 min AMRP

3 MU

30 DU

 

3rds

10 Clean and Jerks 155/105

Run 400M

8/30/2015

8/30

 

CrossFit 540: 7,8,12,1

Crossfit 540 south: 12.30,1.30

 

Press Warm up

 

Thrusters

3-3-2-2-1-1-1@80,80,90,90,95,95,?

 

Run 800M

50 WB

Run 800M

50 KB Swings

Run 800M

40 sec of OH Holds

50 sec of Front Rack holds

60 sec of Dead lift holds A)155/105, B)135/85, C)95/55

 

AAB

Snatch Balance

Ev 30 sec of 4 min, 80% plus snatch max

 

1 Snatch

1 Hanging Snatch

1 Oh Squat

1-1-1-1-1-1-1 AHAP, rest 1 min between

 

Run 2 miles

 

8 min AMRP

10 T2B

30 DU

8/29/2015

8/29

 

CrossFit 540: 7,8,9,10

Crossfit 540 South: 8,10,11

 

Bench Press

5-5-3-3-1-1@75,75,85,85,90,95

 

Team Wod

20 min AMRP

5 Clean and Jerks a)135/95, B)115/75, C)95/55

10 Pullups

15 Lunges

*When done w the first round, perform 10 DU, Rd 2, 20 DU.....

 

AAB

Push Press

1-1-1-1@85,90,95,?

 

Clean and Jerk

Ev 30 sec for 4 mins @85

 

Run 800

30-20-10

WB

C2B

 

3rds

5 Thrusters 185/125

2 RC

8/28/2015

8/28

 

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!!! We are working on lots of new things for the Fall season at the gyms!  First of which will start this Sunday w the addition of a 7 am session at the North Gym!  Sunday we will have a 7 and an 8 am.  See you there.  More news to come!

 

5 rds

5 Front Squats @75-80

10 burpees

*score each round for time

**rest as needed between rounds

 

6rds

7 secs on 23 off of L Hangs

then

30 Box Overs *carefull:)

 

THEN

 

Run 800m For Time :)

 

AAB

1 and 1/4 Back Squat

(All the way down, then get out of the hole, back down and up)

10*1 rest 60 sec

 

3 rep Hanging Clean

Max effort Strict HSPU

3 rep Hanging Clean

Max effort Strict HSPU

3 Rep Hanging Clean

Max effort Strict HSPU

 

3 min Row for max Distance

 

5rds

10 Box Jumps 36/30

Run 200M

8/27/2015

8/27

Rest Day!

8/26/2015

8/26

 

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

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

 

8 min EMoM

1 Halting Dead

1 Ground to Hi Pull

1 Power Clean

 

15 min AMRP

30 Clean and Jerks 95/65

30 Burpees                     60 reps

20 Clean and Jerks 135/85

20 Burpees                     100 reps

15 Clean and Jerks 155//105

15 Burpees                     130 reps

10 Clean and Jerks 175/115

10 Burpees                     150 reps

5 Clean and Jerks 195/125

5 Burpees                       160 reps

*continue repeating the 5 and 5 till time runs out

 

5 min AMRP

Weighted Lunges a)135/95, B)115/75, C)95/55

 

AAB

Find 2 rep Split Squat Max, each leg

 

3 Rep Deads @75

3 Rep OH Squat AHAP

3 Rep Deads @ 80

3 Rep OH Squat AHAP

3 Rep Deads @ 85

3 Rep OH Squat AHAP

3 Rep Deads @ 90

 

8 min AMRP

5 Deads 135/95

5 Power Snatch

5 OH Squat

30 DU

8/25/2015

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

 

Mandatory Squat Warmup

--Mobilize!!!

 

3 min AMRP

50/40/30 Box Jumps

Thrusters A)95/65, B)75/55, C)65/35

rest 2 min

3 min AMRP

30/25/20 BJ

Thrusters

 

rest 2 min

 

3 min AMRP

50/40/30 Toes to something

Thrusters

rest 2 min

3 min AMRP

30/25/20 T2B

Thrusters

 

rest 2 min

 

3 min AMRP

125 DU

Thrusters

rest 2 min

75 DU

Thrusters

 

Accessory Closeout

5rds 50M Down and Back

Dual KB Farmers Carry 70/55

*only using fingers - no thumbs/palms

 

AAB

8rds

20 sec on, 1.40 off

Push Jerk @70%

score reps

 

Alt following

5rds

3 Below Knee Hanging Snatch Hi Pulls

3 Hanging Snatch Hi Pulls 90% max plus

and

8 3 sec hold Ring Dips

 

5rds

10 Thrusters 95/65

10 T2B

then

1000M Row

rest 2 min

Max MU in three min

8/24/2015

8/24

 

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

 

Mandatory Squat Warmup

 

Front Squats

8 sets of 3 @ 75%

 

Helen

3rds

Run 400M

21 KB Swings 55/35

12 Pullups

 

Accessory Closeout

2rds

200M Sled Push 2-45's / 1-45

 

AAB

Anderson Front Squats

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

 

Squat Clean

6 sets of 1 @85-90

 

Helen

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