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

10/31/2014

10/31

 

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

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

 

Happy Halloween!!!!!

 

Run a 15 K

 

BOOO!!! jk;)

 

7rds

10 Thrusters

10 Pullups/ C2B

200 M Run

A)115/75

B)95/55

C)75/35

 

10/30/2014

10/30/2014

 

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

 

*NOTE: there will be no 6.30 at South due to the first annual WOD-a-BOOza Halloween bash! Starts at 8p. For more details, check FaceBook!*

 

7rds

7 Back Squats

10 KB Swings 55/35

12 Burpees

Rest 4 min

A)BW

B)80%

C)60%

 

 

AAB

Front Squats and Squat Cleans

Ev 2 min for 16 min

2 Front Squats @ 80,80,80,85,85,85

and

1 Squat Clean @80-90

 

max KB Snatches in 7 min 55/35

 

Row 2000M

10/29/2014

10/29

 

Rest Day

10/28/2014

10/28

 

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

 

12-9-6

HSPU

Hanging Clean

Box Jumps 30/24

A)195/130

B)165/110

C)135/85

10 min Cutoff

 

rest 6 min

 

3rds

10 Deads

50 DU

A)275/205

B)245/165

C)205/135

10 min cuttoff

 

rest 6 min

 

4rds

7 OH Burpees

7 G2OH

A)135/95

B)115/75

C)95/55

10 min cuttoff

10/27/2014

10/27

 

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

 

 

So proud of everyone that competed at HOA over the weekend! and so appreciative of everyone that came out to cheer us on.  Thank yo so so much.  It was a great experience at a great event.  So many athletes first time at a venue like that and they represented our little box so well.  Two teams in the RX division, a scaled team and a FIRST place masters team!  Great work everyone involved!

 

50 Pullups

Run 400M

50 Pushups

Run 400M

50 Situps

Run 400 M

50 Sqats

Run 400M

 

AAB

Find max Push Press

 

9-7-5

Front Squat

Bar MU

225/145

 

Row 800M

150 DU

Row 400M

75 DU

10/26/2014

10/26

 

CrossFit 540: 8,12,1

CrossFit 540 south: 12,1

 

No 2 session at north

 

10 min to find a clean max

 

21-18-15

F lunges

Pullups

Run 400m

A)135/95

B) 115/75

C) 95/55

Aab c2b

10/25/2014

10/25

 

rest day!

10/24/2014

10/24

 

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

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

*NOTE: NO 6.30 class!*

 

Good luck to all HOA teams!

 

21-15-9

KB 55/35

T2B

 

rest 6 min

 

Run 800M

30 HSPU/45 Push ups

40 Pullups

50 Box Jumps

 

*running clock, score both times

10/23/2014

10/23

 

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

 

North, please note we will not have the 6.30 session on friday or the 2 session on Sunday

South, we will not have the 6.30 session on Friday evening

 

Back Squats

One time through

20 reps AHAP - heavier than the 17 reps

or

find your max

 

DT

5rds

12 Deads

9 HPC

6 Jerks

A)155/105

B)135/85

C)95/55

 

AAB/ HOA prep

6 min to find Clean max

6 min to find H Clean max

6 min to find Snatch max

6 min to find Hanging Snatch

 

Run 2 miles at 70-80%

10/22/2014

10/22

 

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

 

Please note that we will not have the 6.30 session on friday at EITHER gym due to HOA in Springfield MO that weekend.

 

5rds

Run 400M

40 Bar Lunges-anyway

30 Situps

 

extra

Bench Press

3 reps Ev 90 sec

80,80,85,85,90,90

 

 

AAB alt

Push Press

2 reps @ 70,80,85,90,95

Jerk

80,80,85,85,90,90,95,?,?

 

5 min AMRP

5 Burpee BMU

10 Thrusters

 

rest3

 

5 min AMRP

3 Burpee Ring MU

6 Box Overs

 

rest 3

 

5 min AMRP

sets of 3,6,9......

C2B

Front Squats

115/75

Page 1 of 120

<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>

Events

CrossFit Journal: The Performance-Based Lifestyle Resource Forging Elite Websites RokFit