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

2/26/2015

2/26

 

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30....NO 6.30 session!

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30....NO 6.30 session!

 

Please Note that we will not have the 6.30 session due to the Open.  Thank you for your paitence!!

 

Head to North tonight for the Open Release Party tonight at 7!  Doing the Wod is an option too!!!

 

4 Rds

50 DU

25 KB Swings

10 Weighted Lunges

A)70/55, 155/105 B)55/35, 135/85, C)45/25, 115/55

 

Accessory Closeout

Bent Over Rows

3*15

3* 2 min Squat Holds

2/25/2015

2/25

 

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

 

Open Times!

 

We will be having special set times to do the Open Wods each week.

 

*PLEASE note that ALL of these session are open to ALL of our members.  We would love to see Northies at South and Southies at North!

 

Thursday

7pm North

Release party and then wods for those wanting to dive in!

*Please note that we will be canceling the 6.30 session on Thursdays for the Open!  Sorry for the inconvenience!

 

Saturday

9.30-11.30? South

https://docs.google.com/spreadsheets/d/1jMu3w6AtF3tgagXoarPwTOcs5mRAa7j6vhvyt4BWayw/edit#gid=0

Use the link to sign up for heats that morning.

 

Sunday

North

2.30 South


WOD


15-12-9

Thrusters A)95/65,B)75/55,C)65/35

Pullups

Rest 5 Min

12-9-6

Thrusters

Pullups

Rest 5 Min

9-6-3

Thrusters

Pullups

*these "mini Fran's" Should be done w Max intensity

 

Row 600M

30 Burpee Box Overs

 

AAB

Jerk

10 * 1 @80-85

 

Row 800M

100 DU

 

Bench Press

6*1@95+

 

5 min Cap

21-15-9

Back Squats

T2B

w time left perform as many Box Jumps Possible 30/24

2/24/2015

2/24

 

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

 

Back Squats

3-3-3-2-2 @75,80,85,90,95

 

10 min AMRP

 

30 G2OH 70/45

30 G2OH 135/75, 115/65,95/55

30 G2OH 165/100, 135/85, 105/65

With time left, 210/120....185/115, 155/95

 

3rds

15 Strict T2B/ 45 situps

10 Strict Pullups

AAB

Anderson Front Squats

Find max and 3*1 @ 90%+

 

4 min AMRP

1 Squat Clean and Jerk 225/145

1 RC

 

3rds

3 reps HPC  AHAP

Max Distance HS Walk

15 Strict Pullups

 

10 min AMRP

30 Snatches 70/45

30 Snatches 135/75

30 Snatches 165/100

210/120....

2/23/2015

2/23

 

Rest Day!

 

Girls Night tonight at 6pm at North!  Ladies please bring a friend or two and share with them what we do!  Free to all and a user FRIENDLY workout.  Door prizes too!  Just a fun night with friends.  Hope to see everyone there!

 

Team!

 

The open is upon us!

 

We encourage EVERYONE to sign up and partake in this years CF Games Open!  You dont have to be a fire breather!  Its a great way to challenge yourself and do something different.  Plus...... The workouts will be programmed anyway, so your going to find yourself doing them ! :)  This year there is a scaled and a RX division so it will be something for everyone.  We have teams for the North and South gym and would love to have the most participation possible!!!

2/22/2015

2/22

 

CrossFit 540: 8,12,1

CrossFit 540 South: 12.30,1.30

 

Yoga at 2.30 North

 

5 min AMRP

5 Pullups

15 Squats

 

rest 2

 

5 min AMRP

5 Pullups

15 Situps

 

rest 2

 

70 WB

 

Accessory Closeout

2 min Row for max Calories

 

50 reps of the complex 1 Dimmel Dead, 1 Dimmel Dead Hi Pull

*Partition as needed

 

AAB

Snatch find max

 

then 90% of max for 8 reps

 

2 min Row for calories

 

 

5 min AMRP

5 C2B

15 Squats

 

rest 2

 

5 min AMRP

5 C2B

15 Situps

 

rest 2

 

70 WB

followed by as many MU in Two minutes as possible

 

2/21/2015

2/21

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Back Squats

10 sets of 2 @ 75% rest 45 sec

 

Team Wod

10 min AMRP

5 Power Clean A)135/95, B)115/75, C)95/55

10 Box Jumps

5 Squat Cleans

25 DU

 

rest 3 min

 

repeat, starting where you left off

 

AAB

Back Squats

10 sets of 2 @ 75% rest 45 sec

 

Row 500M

15 Burpee Box Overs

 

Emom for 10 min

1 Power Clean, 1 Squat Clean @ 70-80%

 

Team Wod

8 min AMRP

10 Power Snatches 135/95

5 Squat Snatches

 

Row 1000M

2/20/2015

2/20

 

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

 

3rds

25 Ring Pushups

50 Nasties

*every minute perfom 5 Burpees

 

Accessory Closeout

3rds

Kneeling KB Press * 8

1 min Banded Holds

2 min Squat sits - every break taken add 20 sec to time left ;)

 

AAB

Shoulder Press

1-1-1-1-1 @ 90%+

 

Bench Press

1-1-1-1@90%+

 

2 min of C2B Fran

 

2rds

KB Push Press * 12

45 lb Plate Deficit HSPU * 15

 

Row

40 Calories

30 T2B

20 OH Squats 135/95

30 Calories

20 T2B

10 OH Squats

*10 min cap - 1 sec for every rep not performed

2/18/2015

2/18

 

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

 

Back Squats

20 reps @ 60% for time -break or rack as needed

 

3 min AMRP

30 WB

30 Situps

Deadlifts A)225/155,B)205/135, C)165/105

rest 2 min

3 min AMRP

20 WB

20 Situps

Deadlifts

Rest 2 min

3 min AMRP

15 WB

15 Situps

Deadlifts

*score total Deadlifts reps of all AMRPS

 

20 Strict Pullups - accessory

 

75 DU

100 Lunges

75 DU

*for time

 

20 Strict Pullups - accessory

 

AAB

Back Squats

2 sets of 3 @ 80

2 sets of 3 @ 85

2 rds max reps @ 90%

 

10 min EMoM

1 Snatch @ 85-90

 

Gen Wod @ 315/205 deadlift weight

 

2000 M Row

 

2/17/2015

2/17

 

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

CrossFit 540 South: 11.30,4.30,5.30,6.30

 

Please note that there will be NO early morning sessions tomorrow!

 

Jack Martin

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


20 Min AMRP

10 Push Press A)115/75,B)95/65,C)75/55

10 KB Swings 55/35

10 Box Jumps


Accessory/ Closeout

3*10 Weighted Barbell Step ups

3*1 min L sits from Rings


AAB

Push Press

1-1-1-1-1 @90%+


3 min AMRP

20 Pistols

10 HPC 225/145

Bar Over Burpees


Alt between 3rds of

Max Effort HSPU

10 reps of Strict Rope Pullups/ PU

12 Hip Bridges AHAP


3rds

Row 400

10 C2B

10 Snatches 115/75

10 C2B


2/16/2015

2/16

 

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

4 sets of 5 @ 80%

10 sets of 2

 

10-9-8-7-6-5-4-3-2-1

Thrusters

Pullups

 

recover

 

2 min of Burpee Box Overs

 

AAB

 

Banded Front Squats

10*2 @ 60%

 

10 min Emom

1 Full ext from Ground

1 Clean

 

1 min of Squat Clean to OH 185/125

1 min of Rope climbs

 

2rds - not for time

Split Squats * 8

GHR's * 8

 

10-9-8-7-6-5-4-3-2-1

T2B

WB

BJ

Page 1 of 132

<< 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