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

3/30/2015

3/30

 

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

 

Alt between

Front Squats

4-4-4-4 @80%

T2B

12-12-12-12

 

4rds

Max reps Pullups

400M Run for time

rest as needed

 

Closeout

40 Ring Dips /AAB-strict

3 mins of Banded Planks

3/29/2015

3/29

 

CrossFit 540: 8,12,1

CrossFit 540 South: 12.30,1.30

 

3rds

12 Deads

9 HPC

6 Jerks

repeat,

Run 800M

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

3/28/2015

3/28

 

Crossfit 540:7,8,9,10

Crossfit 540 south: 8,9,10

 

15.5

27 cal row

27 thrusters

21

21

15

15

9

9

A)95/65

B)75/55

C)65/35

3/26/2015

3/26

 

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

CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30

 

6.30 sessions cancelled for the Open Release at 7 North!

 

 

Air Force Senior Airman Bryan R. Bell, 23, of Erie, PA, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, LA, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device.

He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.


Bell


3rds

21 Deadlifts

15 Pullups

9 Front Squats

A)185/125,B)155/105,C) 115/75


Accessory Closeout

Run 1 Mile for time

3/25/2015

3/25

 

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

 

Bench Press

3rds

Max reps @ a)bw/80%, b)80/60, c)60/40

 

30-25-20

Hanging to oh 75/55

Double rep du

Then, buy out of

20 oh burpees

 

Accessory close out

In sets of 5

40 total strict pull-ups

40 heavy hip bridges

 

Aab

 

Bench

Find max

1-1-1-1 @ 90+

 

Snatch grip clean drop drills

 

Emom 10

Snatch hi pull

Squat snatch

 

14 min cap

60 cal row

50 t2b

40 wb

30 Cleans

20 mu

3/24/2015

3/24

 

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 Squat

4-4-4-4 @ 80%

 

5rds

Every 3 min complete

15 T2B

10 Squat Cleans A)135/95,B)115/75,C)95/55

5 Jerks

Score Each Round

 

Row 500M for time

 

AAB

Front Squats

Find Max

1-1-1-1@90%+

 

3 min AMRP

3 Snatches 155/105

3 MU

 

2rds

20 Strict Pullups

20 Bent Over Rows reverse Grip

 

2rds

50 Bar Thrusters

20 Calorie Row

3/23/2015

3/23

 

Rest Day!

 

Open Wod at North tonight at 5pm

3/22/2015

3/22

 

Crossfit 540: 8,12,1

Crossfit 540 South: 12.30,1.30  option to do Open at either session

 

Open Wod at North at 2pm

 

3rds

Run 800M

rest 3 min

 

50 Thrusters 90/65

7 Bar Facing Burpees every min

 

Extra

Bench

10 sets of 1 rep @ 85-95 rest 45 sec

3/21/2015

3/21

 

Crossfit 540: 7,8,9,10

Crossfit 540 south: 8,10 option of doing open at either

 

PLEASE NOTE SPECIAL SOUTH HOURS

 

Back squats

8 * 2 @ 80%. Rest 45 sec

 

Team Wod

3rds

50 wb

40 pull-ups

30 back rack lunges a)135/95 b) 115/75, c) 95/65

*lunge bar must be held off ground while partner is working

Then,

Run 1000 m w one athlete carrying a 45lb plate

 

There will be a special gambling portion of the wod bf we get started where athletes will get the chance to "lose" parts, or all of the run.

3/20/2015

3/20

 

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

 

Open wod 15.4

 

8 min AMRP

 

3 HSPU/Pushups

3 cleans A)185/125, B)155/105, C)115/65

6 HSPU/ Pushups

3 Cleans

9 HSPU/ Pushups

3 Cleans

12 HSPU

6 Cleans

15

6

18

6

21

9.....

 

recover

 

150 KB Swings 55/35

300 DU

*Partition as needed

-for time

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