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

2/13/2016

2/13

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Front Squats

3-3-3-3-3-3 @ 70-75

* AAB from ground and Jerk final Squat

 

Team Wod

5 min AMRP

3 Clean and Jerks A)155/105, B)135/85, C)95/65 AAB)205/145

4 BF Burpees

5 Box Overs

 

rest 2

 

5 min AMRP

4 Clean and Jerks A)135/85, B)115/75, C)75/55 AAB)185/125

5 Bf Burpees

6 Box Overs

 

Rest 2

 

5 min AMRP

5 Clean and Jerks A)115/75, B)95/55, C)65/35 AAB)155/105

6 BFB

7 Box Overs

 

AAB Extra

Row 50 Cals

50 WB

2/12/2016

2/12

 

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

 

7 min AMRP

15 T2B

30 DU

 

rest 3

 

7 min AMRP

10 WB

5 MU/ 10 Pullups

20 WB

5 MU/ 10 Pullups

30 WB

5 MU

40....

 

rest 3

 

7 min AMRP

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

T2B

Front Squats / OH Squats

2/10/2016

2/10/2016

 

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

Find 3 rep max

 

1 min of each

Clean and Jerks 155/105, B)135/85, CC)115/75

Box Jumps

Burpees

rest 1 min

Clean only

BJ

Burpees

 

2 min to change weight and repeat at

 

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

 

2 min to change weight and repeat at

 

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

 

AAB

Back Squats

 

30 Snatches for time 135/95

30 Clean and Jerks for time

10 min Cap

 

15 min AMRP

10 Thrusters 95/65

10 Cals Rowed

10 C2B

 

 

2/9/2016

2/9

 

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

 

Bench Press

4-4-4-4-4-4@70,75,80,85,?,?

 

6 min EMOM

20 sec Hollow Rocks

20 Sec 1 arm/ 1 leg plank holds- alt

20 sec rest

 

4rds

75 DU

50 Air Squats

25 Wall Ball Push Press (no squat)

 

AAB

Bench

 

Ev 30 sec for 4 min

1 MU Snatch

1 P Snatch

 

P Snatch

1-1-1-1-1-1@80+

 

13 min AMRP

75 DU

50 WB

25 T2B

15 HPC 155/105

- followed by 6 min to find

max Thruster

2/8/2016

2/8

 

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

 

Hope every one had fun yesterday!

 

time to repent

 

Seven

7rds

7 HSPU

7 Thrusters A)135/95, B)115/75, C)95/55

7 K2E

7 Deads A)245/165, B)205/145, C)185/125

7 Burpees

7 KB Swings A)70/55,B)55/35, C)35/20

7 Pullups

*40 min Cap

2/6/2016

Super rest day!

2/6/2016

2/6

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

'Super Sunday' super Saturday Team Wod

 

In Groups of 3 or 4, relay style through the following wods as many rounds possible in time allowed

 

6 min for 3

8 min for 4

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

15 Box Jumps AAB 30/24

 

rest 2

 

6 min for 3

8 min for 4

2 RC / 8 Strict PU

4 Squat Cleans A)155/105, B)125/85, C)95/55, AAB)225/155

 

rest 2

 

6 min for 3

8 min for 4

10 Pullups / AAB C2B

10 Clean and Jerks A)115/75, B)95/65, C)75/55, AAB)135/95

 

rest 2

 

6 min for 3

8 min for 4

15 Situps AAB GHD's

10/8 Ring Dips

2/5/2016

2/5

 

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

 

Last day to pay dues wo late fee....

 

30 Lunges

25 BJ

20 Jerks 95/65

15 Burpees

 

30 OH Lunges 45/25

25 BJ

20 Jerks

15 Burpees

 

30 Front Rack Lunges 95/65

25 BJ

20 Jerks

15 Burpees

 

AAB

3rds

1 min Thrusters 135/95

rest 1 min

 

9 BMU

21 Jerks 115/75

7 BMU

15 Jerks

5 BMU

9 Jerks

 

Row 1000

2/4/2016

2/4

 

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

 

Please make sure dues are paid no later than Friday to avoid a late fee.

 

HAVE YOU SIGNED UP FOR THE OPEN????  WHY NOT????  Big prizes for our In House competition.  Everyone is encouraged to join.  We will have scaled options!  You will NOT bring your team down!  Sign up and get out of that comfort box you have been staying in!

 

Front Squat

10*2@70-75 - from the ground if possible  - rest 1 min between

 

30-20-10

WB

Pullups

HPC A)115/75, B)95/65, C)75/55

When done perform 30 OH Burpees

** score BOTH wods for time

 

AAB

Front Squats

 

15.3

14 min AMRP

7 MU

50 WB

100 DU

 

21-15-9

Cals Rowed

Burpees over Rower

Front Squats 115/75

2/3/2016

2/3

Rest day!

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