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

6/1/2016

6/1

 

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

 

5rds

5 Front Squats

10 KB Swings

A)155/105, B)135/85, C)115/65

 

3rds

20 WB

50 DU

 

AAB

Squat Clean

3-1-3-1-3-1-3-1

 

4rds

20 Strict Pullups

* use light band when first set cannot be 10

 

50 ft HS walks

*HS waddles or shoulder tap scale

 

8 Good Mornings

 

4-4-4-4 Lawnmower Pulls -alt arms

 

* rest 30 sec between sets

5/31/2016

5/31

 

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 Squat

(pre max cycle)

5-5-5-5@60,60,65,65

 

50 HPC

50 Burpees

50 Med Ball Situps

50 WB Push Press

A)115/75, B)95/65, C)75/35

 

AAB

Back Squats

 

50 HPC 135/95

50 Burpees

50 GHD's

50 Jerks 135/95

5/29/2016

5/29

 

CrossFit 540: 7,8,12,1

CrossFit 540 South: 12.30,1.30

 

3rds

10 Deads

Run 400M

A)225/155, B)185/135, C)155/105,AAB)275/185

 

AAB

35 min run @ 60%(casual)

 

or, Metcon and then 20 min run

5/28/2016

5/28

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Murph

 

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Option for

'Team Murph"

Both athletes must run 1 mile each at the beginning and end of workout, but may share the reps as needed.

5/27/2016

5/27

 

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

 

 

Warm Up

Toe touch to OH Lunge

Hi Knee Walk alt w Toy Soldier

Bar Clean Drills

 

5rds

10 Power Cleans

10 Box Jumps

10 Burpees

A)135/95, B)115/75, C)95/65

 

AAB

4rds

3 sets of

1 Hi Hang Snatch Hi Pull

1 Hi Hang Snatch

1 Snatch at heavier weight

 

7-10 MU unbroken or in two sets

or

2-5 Strict MU

 

10 Med Ball GHD's

 

after, if time for

100 ft of HS Walks for time, in 8 ft sections

5/25/2016

5/25

 

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

 

Warm Up

Run 200

Toy Soldiers

1/4 Squat Jumps

Jerk Drills

 

Alt Rain Wod

5rds

1 Min of

Jerks 115/75, 95/55

Box Overs

Bar Over Burps

Nasties

Rest

 

 

5rds

Ev 5 mins

Run 400M

5 Jerks

5 Bar Over Burpees

A)155/105, B)135/85, C)95/55, RX+)70% max

 

AAB

Run 800M

10 Snatches

10 Squat Snatches

20 Box Overs

 

rest 5

 

Run 400M

7 Hanging Snatch

7 Hanging Squat Snatch

30 Squatting Jumping Pullups

 

Rest 5 min

Run 200M

20 Burpee over Rower

20 Cal Row

135/95

5/24/2016

5/24

 

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

 

6-6-6-3-3-3@70,70,75,80,82,85

 

40-30-20

KB Snatch

Fly Traps

A)55/35,45/25,35/15

 

AAB

Back Squats

 

5rds

 

2 Push Press + 1 Push Jerk - don't move feet

2 sets AHAP

 

15 Sec L hang

 

15 sec Chin up hold

 

6 Hanging Snatch Hi Pull

or

10 Ring Dips

5/23/2016

5/23

 

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

 

Warm Up

 

Squat Drills

Kipping Drills

 

15min AMRP

1st 5min

5 Pullups

5 Pushups

10 Squats

2nd 5

w 10 Bar F Squats

3rd 5

w 10 OH Squats

 

AAB

16 min Emom

Evens: 2 Clean and Jerks @ 55

(1st rep pause above knee on Clean and on dip in Jerk

Odds: 1 @ 80

 

5 min AMRP

10 Power Cleans 135/95

5 MU

*scale MU reps if max reps is not 5

5/21/2016

5/21

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Warm Up

Run 200M on your own

Bar Clean and Jerks

 

Team - all of it

Grace Race

1st person

1 min to do 30 C and J or as many reps possible

then

2nd person, 1 min to do the same

then two mins for both athletes to make up the undone reps as a team

 

rest 3 min

 

Run 1 mile total as team,

100 T2B

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

100 DU

100 Lunges

Cuttoff 45 min

 

AAB

(no group warmup... be big boys and girls....10 min to warm up)

 

8 sets (12 min)

1 Snatch Hi Pull

B2B

1 Snatch 5-10lbs less than Hi Pull

 

10 min of

10 Strict HSPU

4 Weighted Pullups

8 45/35 Bar Back Ext

 

25 min Run

alt between

800M @ 80%(hardish)

800M @ 50%(easy)

5/20/2016

5/20

 

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

 

Back Squats

5-3-1@65,75,82

5-3-1@70,78,86

5-3-1@82,86,90

 

80 WB

40 Pullups

AAB C2B

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