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

8/1/2014

8/1

 

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

 

Southies remember that on Sat we have only the 11 am session

 

Back Squats

1@60

1@65

1@70

1@75

1@80

1@85

1@90

1@95

1@max + 5lbs

 

50 DU

40 KB Swings 70/55

30 Bar over Burpees

20 F Rack Lunges

10 Thrusters

A)135/95

B)115/75

C)95/55

7/31/2014

7/31

rest day!

7/30/2014

7/30


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


Run 800

Rest 3 min

Run 800


7 min amrp

12 WB

25 du

7/29/2014

7/29


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


10 sets of complex at 80% max

P clean

Squats clean

Jerk


20 g2oh 95/65

3 rope climbs

15 g2oh 115/75

3 rc

10 g2oh 135/95

3 rc

As many g2oh possible w time left at 155/105

A) as written

B)stop weight at 135/95

C) stop at 115/75

Aab) snatch


Alt for complex

200 m lunges for time.

7/28/2014

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


Back squats

2@60

2@65

....

2@90

1@95


9-7-5

Hspu

Oh/fs

30 du after each set

A)155/105

B)135/85

C)115/65

Aab) strict hspu


Extra

3 sets of max reps mu


Alt wod


Hanson

5rds

30 kb swings

30 ghd's/ 30 sit ups

30 burpees

A)70/55

B)55/35

C)35/15

7/26/2014

7/26

 

CrossFit 540: 7,8,9

CrossFit 540 South: 11,12

 

HOA tryout wods at 10 am at both gyms

 

WOD

 

'540'

 

50 OH Lunges 45/25

40 Pullups

30 Thrusters

20 Burpees

10 Squat Clean

 

A)95/65, 135/95

B)75/55, 115/75

C)65/35, 95/55

7/25/2014

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


Skill

Emom 12

Pausing clean - slowly from the ground, pause for a second at mid thigh before exploding into the clean


Run 1 mile for time


5 min amrp

Squat clean to oh

A)165/115

B)135/85

C)105/65


Alt wod

Micheal

3rds

Run 800 m

50 back ext

50 sit ups

7/24/2014

7/24


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@60

3@65

3@70

3@80

2@85

1@90


3 Rds

Run/ row 200 m

15 ring dips

3 cleans

A)185/125

B)155/105

C)125/75

Aab)225/145


Alt for strength

4rds

Run 400m

Rest 1 min





7/22/2014

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

 

Optimus Prime

 

3rds

Run 800M

15 Squat Snatches / 20 Squat Cleans

30 Pullups

Partition as needed

 

A)135/95

B)115/75

C)95/65

7/21/2014

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

 

Find Back Squat Max

 

Or

 

Run 2.5 miles for time

 

then

 

50 KB Swings

25 HSPU/ 50 Push ups

20 KB Swings

10 HSPU/ 20 Pushups

 

A)55/35

B)45/25

C)35/15

AAB)70/55

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