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

10/23/2014

10/23

 

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

 

North, please note we will not have the 6.30 session on friday or the 2 session on Sunday

South, we will not have the 6.30 session on Friday evening

 

Back Squats

One time through

20 reps AHAP - heavier than the 17 reps

or

find your max

 

DT

5rds

12 Deads

9 HPC

6 Jerks

A)155/105

B)135/85

C)95/55

 

AAB/ HOA prep

6 min to find Clean max

6 min to find H Clean max

6 min to find Snatch max

6 min to find Hanging Snatch

 

Run 2 miles at 70-80%

10/22/2014

10/22

 

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

 

Please note that we will not have the 6.30 session on friday at EITHER gym due to HOA in Springfield MO that weekend.

 

5rds

Run 400M

40 Bar Lunges-anyway

30 Situps

 

extra

Bench Press

3 reps Ev 90 sec

80,80,85,85,90,90

 

 

AAB alt

Push Press

2 reps @ 70,80,85,90,95

Jerk

80,80,85,85,90,90,95,?,?

 

5 min AMRP

5 Burpee BMU

10 Thrusters

 

rest3

 

5 min AMRP

3 Burpee Ring MU

6 Box Overs

 

rest 3

 

5 min AMRP

sets of 3,6,9......

C2B

Front Squats

115/75

10/20/2014

10/20

 

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

 

20 min amrp

5 kb swings 70/55

7 t2b

9 f squats/ oh squats

135/95

115/75

95/55

 

Aab two a day

 

20 singles starting at 70%

 

1 rc ev 30 sec for as long as possible

10/19/2014

10/19

 

CrossFit 540: 8,12,1,2

CrossFit 540 south: 12,1

 

Back Squats

5-5@70,80

3-3@85,90

1-1-1@ 95+

 

Run 800M

30 Deads

20 Pushups/HSPU

Run 800M

15 Cleans

10 Pushups/HSPU

Run 800M

A)185/125

B)155/105

C)125/85

 

Extra

Row 1000

15 BMU

10/18/2014

10/18

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 10,11

 

Gen Wod

EMoM

Evens: 8,10,12 Strict Pullups

Odds:  15 Squats and 20 DU

 

AAB

Ev 90 sec

Squat Clean and Jerk

 

Team Wod all

 

10rds

5 Thrusters115/75

Switch partners

 

5rds

run 100M

Switch partners

 

15 G2OH 135/95

Switch Parters

 

score total time

10/17/2014

10/17

 

Rest Day!

10/16/2014

10/16

 

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 800M

rest 3 min

Run 800M

rest 3 min

Run 800M

25 Burpee BJ

rest 3 min

Run 800M

25 OH Burpees

 

Score all 4 run seperatly

 

Two A days

5rds

7 MU

10 HSPU

buy out 30 GHD's

10/15/2014

10/15

 

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

2rds not for time

17 Back Squats

Match the same weight done at the 15 rep squats or higher

 

20 min AMRP

 

6 Pullups

6 WB

6 Deads

8

8

8

12

12

12

*three Burpee Penalty for broken sets

A)155/105

B)135/85

C)115/65

 

AAB

Back Squats

ev 2 min for 16 min

3 Back Squats

80,80,80,85,85,85,1@90, 1@90

 

2rds

30 C2B

15 Deads 315/225

then

70 WB

30 Burpees

 

Two A Days

8 min emom

Mid Thigh Hanging Cleans

10 Max Squat Cleans

10/14/2014

10/14

 

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

 

10rds of the complex

not for time

1 Dead

1 Hanging Clean

1 FR Lunge on each leg

1 Jerk

AHAP

 

4 min AMRP

Run 400M

Hanging Cleans till time expires

 

rest 3 min

 

4 Min AMRP

Run 400M

FR Lunges

 

rest 3 min

 

4 Min

Run 400M

Jerks

 

A)135/95

B)115/75

C)95/55

 

AAB alt

ev 90 Sec for 8rds

1 Push Press

1 Pausing Jerk

1 Jerk

 

10 Jerks AHAP

 

 

4 Min AMRP

Run 400M

Clean and Jerk 205/135

 

rest 3 min

 

 

4 Min AMRP

Run 400M

FR Lunges 155/105

 

Run 800M for time

 

 

10/12/2014

Crossfit 540: 8,12,1,2

CrossFit 540 south: 12,1

Back squats
2rds
15 reps at 55-65%

3rds
20 thrusters
Run 400 m
20 kb swings
95/65, 55/35

Aab alt
Front squats and push press
70,70,80,80,85,90,90,95

5 min amrp
7 thrusters
7 bf burpees
115/75

7 min amrp
3 g2oh
3 t2b
6
6
9
9....

 

 

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