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

7/28/2016

7/28

 

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

 

3rds

8 Split Snatch

21 Pullups

Run 400M

A)115/75, B)95/55, C)65/35

 

AAB

Ev 30 sec for 5 min

1 Muscle Snatch @85-90 max

 

Power Snatch

2-2-2-2-1-1-1@85,85,85,85,90,90,95

 

2012 Games Track Triplet

3rds

8 Split Snatch 115/75

7 BMU

Run 400M

7/27/2016

7/27

Rest Day!

7/26/2016

7/26

 

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

 

Back Squat

5-10-8-5@60,70,77,85

 

15 Bar Facing Burpees

100 DU

then

5rds

10/7 Ring Dips

10 OH Squats/Front

A135/95, B)115/75, C)95/55

then

15 Bar Facing Burpees

100 DU

RX+ OH Squats

Lulu trunk show tonight!!

From 4-7 tonight at the North gym!   Hope to see everyone there!

7/25/2016

7/25

 

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

 

50 Strict Pullups

 

D.T.

 

5rds

12 Deads

9 HPC

6 Jerks

A)155/105, B)135/85, C)95/65

 

AAB

 

3rds

20 Strict Pullups

Hanging Hi Pull + Hanging Snatch

1-1-1-1@75,75,80,85

 

Double D.T.

7/24/2026

7/24

Crossfit 540:7,8,12,1

Crossfit 540 south: 8,12:30,1:30

Max pull-ups

-min of 30

2 sets of max reps bench press

a) bw/80, b) 80/60, c) 60/40

4rds

50 air squats

run 400m

7/22/2016

7/22

 

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

 

5rds

5 HPC @ 80%

10 Squatting Pullups

Rest 1 min

 

6 min AMRP

Run 400M

15 Deads

15 Box Overs

and as many HSPU/Kneeling KB Press/Pushups possible w time remaining

A)275/185, B)245/145, C)185/125

AAB)345/235,HSPU,30/24 box

*score all reps done after run

7/21/2016

7/21

 

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

 

The 10 Killer......

 

AAB

 

15 min to do

40-60 Strict HSPU

60-80 Strict Pullups

 

Ev 45 sec for 8rds

1 Squat Clean, pausing at thigh

 

EMoM 8

Squat Clean 85-92

 

3rds

30 Cal Row

40 WB

7/20/2016

7/20

 

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

 

Front Squat

2,2,1,1,1,1,1@70,75,80,87,93,97,PR

 

2rds

Ev 6 mins

Run A)800M, B)600, C)400

10 Clean and Jerks

10 Burpee Bar Overs

A)135/95, B)115/75, C)95/55

 

AAB

 

Front Squats

 

Amanda

9-7-5

MU

Squat Snatch

7/19/2016

7/19

 

Rest day

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