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

7/2/2016

7/2

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Please have dues in NO LATER than the 5th.  pretty please

 

REMEMBER, no sessions tomorrow, and 7.30,8.30 at both gyms on Monday.

 

Team Wod

50rds

5 Wall Balls

3 HSPU / 6 Pushups

1 Clean A)185/125 B)155/105, C)115/75

AAB) STRICT HSPU, 225/155 Cleans

*45 min cutoff

;)

6/1/2016

6/1

Rest day

6/30/2016

6/30/2016

 

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

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

 

Holiday Schedule!

With the big weekend we wanted to let you know what we were planning for the 4th!

Sat: Normal hours

Sun: OFF - between the holiday and church we decided it would be the most skipped time

Mon: 7.30, 8.30 at BOTH gyms.  This will also be the start of a new 3 day cycle.

 

21 min AMRP

12 BJ

10 Pullups

8 KB Swings 55/35

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

 

AAB

3ds

5,7,9

Snatch Grip Dead to knees

4@Max

50 ft of HS walks

 

4rds

Row 300M

rest 1 min

*reset rower each rd

6/29/2016

6/29

 

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

7 Back Squats

Run 400M

*rest as needed

score each rd

A)225/155, B)185/135, B)155/105

 

AAB

14.4

60 Cal Row

50 T2B

40 WB

30 Cleans 135/95

20 MU

 

Run 3 Miles

800M all out,

rest @ 70%

6/28/2016

6/28/2016

 

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 Squats

 

5-3-1@65,75,82

5-3-1@70,78,86

5-3-1@82,86,90

 

10 min AMRP

10 G2OH 75/55

10 Pushups

10 Situps

 

AAB

Front Squats

 

6 rds

2 sets of 4 Weighted Pullups @50-60%

10 Strict/ Def Strict HSPU

2 Slow to Hi Pausing Squat Clean @70-75%

(speed under the bar)

6/27/2016

6/27

Rest day!

6/26/2016

6/26

 

CrossFit 540: 7,8,12,1

CrossFit 540 South: 12.30,1.30

 

7rds

Run 400M

5 Clean and Jerks

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

Rest 1 min

 

AAB

7rds

Run 400M

2 Clean and Jerks

225/155

Rest 1 min

6/25/2016

6/25

 

Front Squat

10*2@75

 

Team

Run 800m- each

100 Pullups

100 Pushups

400M Farmers carry 55/35 one person carries - switch as needed

6/24/2016

6/24

 

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

 

20 min AMRP

20 WB

30 Situps

40 DU

 

AAB

Snatch

2-2-2-1-1-1-1

@60,70,80,85,90,95,?

 

MU

Max reps

-if over 10

then work on strict  up to 10 reps

 

Clean

2-2-2-1-1-1-1

@60,70,80,85,90,95,?

 

Depending on time....

MU

for max reps

6/22/2016

6/22

 

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

 

12 min Emom

Evens

8 Strict Pullups

Odds

Alt rds between

20 Situps and 20 sec hollow rocks

 

2 min of Front Squats

2 min off

1 min of FS

2 min off

30 sec of FS

2 min off

30 sec of FS

**every time bar is dropped, perform 5 BF Burpees

 

AAB

6 min AMRP

5-10-15-20.....

Squat Cleans

Double Rep T2B

 

rest 5 mins

 

50 GHD's

50/35 Ring Dips

50 Pistols

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