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

7/4/2015

7/4

 

CrossFit 540: 7,8,9

Crossfit 540 South: 8,9

 

 

Happy Independence Day!!!

 

 

Murph

 

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

*Partition reps as needed

 

**50 min cuttoff

7/4/2015

7/4

 

CrossFit 540: 7,8,9

Crossfit 540 South: 8,9

 

 

Happy Independence Day!!!

 

 

Murph

 

Run 1 Mile

100 Pullups

200 Pushups

300 Squats

Run 1 Mile

*Partition reps as needed

 

**50 min cuttoff

7/3/2015

7/3

 

Crossfit 540: 7,8,9

CrossFit 540 South: 8,9

 

Knock Knock,

Whose there?

Your Dues....

Your Dues who?

..........exactly........

 

Team We will have the same hours for Saturday for the holiday weekend since it may be the sunniest day we have!!

 

Normal hours on Sunday!

 

Front Squat

3@75

2-2@80-85

1-1-1@90+

 

100 DU

then

Sets of 12-10-8-6-4-2

Burpees

Thrusters A)135/85, B)115/75 C)95/55 AAB)165/115

KB Swings A)55/35 B)45/25, C)35/15 , AAB)70/55

then

100 DU

7/1/2015

7/1

 

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

 

DUES ARE DUE!!!!!!!!

Special Friday Hours
North 7,8,9
South 8,9
Stay tuned for Sat!

 

AM Northies!  Please park on the road or the north side of lot as the parking area will be being repaved in the am

 

50 WB

then

4rds

7 Box Overs

7 Front Rack Lunges A)115/75, B)95/65, C)75/55

21 DU

then

50 WB Push Press

 

Accessory Closeout

3rds

20 Reverse Ring Crunches

10 Duel KB Front Squats

 

 

AAB

Back Squats

8 sets of 2 @80 rest 1 min

 

30 MU for time 12 min Cutoff

 

2rds

3 sets of 3 Snatch Grip Hanging Hi Pull - heavy

2 sets of 5 Snatch Balance

 

Run 2 and half miles

6/30/2015

6/30/2015

 

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 Prep

 

3rds

25 Pullups

25 Pushups

25 Situps

25 Squats

then

Run 1000M

 

AAB

8 min Emom

Power Clean 80+

 

Hanging Squat Clean

Find Max

 

3 min AMRP

5 Rope Climbs

as many WB possible

*score WB

 

4 min AMRP

Run 400M

As many Snatches possible 165/115

*score Snatches

 

5 min AMRP

Row 600

as many Burpee BJ possible

score Burpee BJ

6/29/2015

6/29

 

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

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

 

Front Squats

10-8-6-4-2@70-75-80-80-85

 

Run 800M for time

 

5rds

5 Deads A)95/65, B)75/55, C)65/35

5 Power Cleans

5 HPC

5 Thrusters

5 Jerks

*5 Burpee Bar Overs for every break taken mid round

 

 

AAB

Push Press

Find 2 rep Max

 

3rds

6 KB Hanging Bar Shoulder Press

2 sets of 7-15 C2B Butterfly Pullups / Butterfly

100 M Sled Push 1, 45/ just the sled

 

3rds

Row 20 cals

15 Deficit HSPU 45/25

10 Deads 275/205

 

3 min AMRP

100 DU

as many Bar Thrusters possible

6/27/2015

6/27

 

Crossfit 540: 7,8,9,10

Crossfit 540 south : 8,10,11

 

Team wod

6 min amrp

5-7-9

Kb swings 55/35, aab-70/55

Wb

burpees

 

Rest 2

 

6 min amrp

50 du

10 deads a)245/165, B)215/145, c)185/125 , aab)275/195

15 ring dips : aab dips done after mu

 

Rest 2

 

12 min amrp

 

9 kb swings

9 wb

9 burpees

50 du

10 deads

15 ring dips

 

 

 

 

 

6/26/2015

6/26

 

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

 

4rds

10 Clean and Jerks

50 M Lunges

Finish Running 200M

rest 3 mins

 

AAB

Banded Bench Press

8 sets of 3 @ 70

 

3rds

10-15 Strict HSPU - more than last time

3 sets of 1 of Front Squat then Jerk @80-85

300 m Row Sprint

 

10-8-6-4-2

OH Squats 135/95

Cleans

then,

run 400M

6/25/2015

6/25

 

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

 

1000M Run/Row

50 Bar Thrusters

30 Pullups

 

recover

 

30 sec of Front Squats A)135/95, B)115/75, C)95/55

Rest 1 min

30 sec of Front Squats

Rest 2 min

30 sec of Front Squats

Rest 3 min

30 sec of Thrusters - same weight;)

 

AAB

Front Squats

5-5-5@ 70,72,75

3-3-3 @80,82,85

 

3rds

15 Strict T2B

8 Mid Grip Hanging Hi Pulls

8 Hip Bridges

 

Jackie

Row 1000M

50 Bar Thrusters

30 Pullups

6/24/2015

6/24

 

Rest Day!!

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