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

11/21/2014

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?

11/16/2014

11/16

 

CrossFit 540: 8,12,1, NO 2 SESSION!  WE WILL HAVE A SKILL SESSION INSTEAD

CrossFit 540 South: 12,1

 

2pm skill session going over Snatch drills and Rope climbs

 

Bench Press

2-2-2-2-2

3-3 @75-85%  - try not to go down

 

or

 

Pausing Jerk

1-1-1-1 @80-85%

Jerk

1-1-1-1-1

 

then

 

5rds

21 DU

15 KB Swings 55/35

9 Twoofers

 

extra

max mu in 4 min

11/15/2014

11/15

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 10,11

 

Cleans - any kind

1 ev 2 min for 16 min

 

Team Wod

 

15 min AMRP

 

1 FR Lunge 95/65

1 T2B Situps

1 OH burpee

1 BJ

2

2

2

2

3

3

3

3....

11/14/2014

11/14

Rest Day

11/13/2014

11/13

 

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

 

20rds

 

yep  20

 

1 Thruster

5 Pullups

15 DU

A)155/105

B)135/85

C)115/65

 

Two A days

Snatch Balance

7 reps at 70%

 

Hi hang snatch drop

7 reps at 60-70%

 

ME Snatch

11/12/2014

11/12

 

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

 

This sunday we there will be NO 2pm class at North.  We will have a 30 min Snatch Drills session and Rope Climb session.  All are welcome

 

Push Press

2-2-2-2-2 @80-85

3-3 @80-85

 

AAB

Back Squat ME inbetween

Push press sets

 

30-20-10

Cleans

Ring Dips

Box Jumps

A)115/75

B)95/55

C)75/35

 

Two A Day

3rds

Row 1000M

rest 3 min

Page 1 of 122

<< 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