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

9/20/2014

9/20

 

Crossfit 540: 7,8,9,10

CrossFit 540 South: 10,11

 

Bench Press

Ev 90 sec

2 reps @ 90% for 8 rds

 

Team

30 thrusters

A)135/95

B)115/75

C)95/55

Run 800

50 Thrusters

A)95/65

B)75/55

C)65/35

Run 800

70 Thrusters

45/35

Air Squats

Run 800

9/19/2014

9/19/2014

 

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

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

 

5rds

50m of lunges

Sprint the rest of 200M

rest 1 min

 

recover

 

70 Pullups

70 Situps w Med Ball touching over head on ground

*partition as needed

 

AAB alt

4rds

8 Front Rack Lunges

30 DU

Run 200M

 

70 C2B

70 GHD's

*partition as needed

 

Two a Day

Ev 90 sec for 12 rds

1 Pausing Clean at mid thigh

1 Clean

AHAP

 

30 G2OH

185/125

9/18/2014

9/18

 

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

 

5 Front Squats @70%

3@80

1@90

1-1-1@95+

 

Diane

21-15-9

Deads

HSPU/ Pushups

A)225/155

B)185/125

C)155/95

 

rest 5 min

 

30-20-10

WB

KB Swings 55/35

 

or...AAB

 

6 min AMRP

2 Clean and Jerks @ 225/145

4 BMU

 

Extra:

10 sets of

Pausing Jerk

followed by

Reg jerk

 

and

 

Row 2000M

9/17/2014

9/17/2014

 

Rest Day!

9/16/2014

9/16

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,630

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

 

3rds

Run 800M

20 HPC

20 Box Jumps

*every time Bar is dropped, perform 5 lunges

 

AAB alt

30 HSPU

30 HPC

60 DU

185/125

 

rest 5 min

 

30 ring Dips

30 Hanging Snatch

60 DU

135/95

 

rest 5 min

 

1 Rope Climb

1 Burpee

1 Rope Clim

2 Burpees

1 RC

3 Burpees

......

1 RC

10 Burpees

9/15/2014

9/15

 

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

CIA 7

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 HSPU/ 7 Pushups

7 Thrusters

7K2E

7 Deads

7 Burpees

7 KB Swings

7 Pullups

A)135/95, 245/165, 70/55

B)115/75, 205/135, 55/35

C)95/55, 165/105, 35/15


AAB Alt

Emom 10

1 Power Clean 80-90%


10 OH Squats 155/105

10 Box Overs

10 Thrusters 135/95

10 Power Cleans 205/145

10 T2B

10 burpee MU

10 T2B

10 Power Cleans

10 Thrusters

10 BO

10 OH Squats


9/14/2014

9/14

 

CrossFit 540: 8,12,1,2

CrossFit 540 South: 12,1

 

Front Squats

Find a max

 

Fran

21/15/9

Thrusters

Pullups

95/65

 

extra

Run 800M

15 G2OH

135/95

9/12/2014

9/12

 

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

 

 

 

7rds

10 WB

10 10 Burpee Box Jumps

10 Lunges

10 Front Rack Lunges 115/75

10 KB Swings 55/35

 

AAB alt

Push Press

3-3 @80%

2-2 @90%

1 @ Max

 

Jerk

1-1-1-1-1 add to PP Max each rep

 

3 Minute Clock:

10 Thrusters, 135/95
20 CTB Pull Ups
30 Double Unders

With any remaining time perform max reps Deadlift, 295/205. Must use 1 barbell and clamps. Score is total reps.


Rest 6 Min


6 Min AMRP

2 Front Rack Lunges

2 Bar Over Burpees

2 HSPU

3

3

3......


Extra/ Two a Day

Emom 10

1 Hanging Power Clean @ 80-90%


Run 1200 M

9/11/2014

9/11

 

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

 

 

That's not true.... everybody cares....deep down.

Keep spreading the LOVE!!!

Front Squats

8-8-8-8 @ 70%

 

or

 

Front Squats

90 Sec EMoM

3rds of 2 @ 80

3rds of 2 @ 85

2rds of 2 @ 90

1-1-1 AHAP

 

 

 

20 Cleans

20 GHD's/40 Med Ball Situps

15 Cleans

15 GHD's/30 Med Ball Situps

10 Cleans

10 GHD's/20 Med Ball Situps

A)155/105

B)135/85

C)115/65

AAB 185/125

 

Extra/ Two a day

Row 3000M

Practice HS Walks

9/10/2014

9/10/2014

 

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

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

 

 

 

Murph-ettes

 

3rds

 

Run 400M

25 Pullups

50 Pushups

75 Squats

Run 400M

 

rest 3 Min

 

AAB alt

Snatch Balance

8 min to go AHAP

followed

by 10 min to snatch AHAP

 

Amanda

9-7-5

MU- double rep C2B

Squat Snatch 135/95

 

Two a Days -- Cannot be done in one hour session.  Need at least two sessions;)

 

Bench find your max

 

7 min AMRP

2 Pistols

10 Dubs

4 Pistols

20 DU

.......

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