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

8/29/2014

8/29

 

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

 

20 Min AMRP

 

5 Pullups/C2B

10 KB Swings AAB 70/55

15 WB

8/28/2014

8/28

 

Rest Day

8/27/2014

8/27

 

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

 

30 Back Squats

30 HSPU

Run 1 Mile

30 Back Squats

30 HSPU

135/95

115/75

95/55

 

AAB alt

7 min EMoM

2 Rep Push Press  - try to fire out of the rebound - 80-90%

then, building on that weight,

10 x 1 Pausing Jerk

 

6min AMRP

10 HSPU

30 DU

 

12-9-6

Back Squats 185/125

Burpee BJ 30/24

8/26/2014

8/26

 

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

 

EMOM 12

Evens: 6-12 Strict Pullups

Odds:10-30 sec L Hang

 

3rds

15 Pullups/C2B

Run 200M

15 Ring Dips

Run 200M

10 Deads

A)275/205

B)245/165

C)205/135

 

AAB Extra

Row 500M

10 BMU

8/25/2014

8/25

 

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

 

4rds

Run 400M

21 Situps

15 Thrusters

9 Clean and Jerks

95/65

 

AAB alt

Clean Drills

8 min EMoM

Pause at Knees - finish to shrug

Pause at knees - finish clean

 

10 reps of

Pause at knee - clean - AHAP

 

10 min AMRP

3 Squat Cleans

6 Bar Facing Burpees

185/125

8/24/2014

8/24

rest day

8/23/2014

8/23

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 10,11

 

Front Squats

90 Sec Emom

3@80 for 4rds

2@85 for 2 rds

1 @ 90

1@95

 

Team Wod

2rds

Run 800M

90 DU

60 WB

30 Power Cleans

*partition as needed

A)155/105

B)135/85

C)115/65

8/22/2014

8/22

 

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

 

Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.


Nate is survived by his wife, Mindi, and his infant son Parker.

Nathan Hardy






















20 min AMRP

2 MU/4 Toe to Ring

4 HSPU/ 8 Pushups

8 KB Swings 70/55


8/21/2014

8/21

 

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

 

EMoM  90 sec 7rds

Squat Clean Thruster

*increase weight each round

 

Or

 

75 Nasties

Run 800M

 

then

 

8 Min AMRP

7 OH/Front Squats

1 RC/ 3 Strict Pullups

A)115/75

B)95/65

C)65/35

8/20/2014

8/20

 

Rest Day!

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