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

9/28/2016

9/28

 

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

14 Box Jumps

12 Deads

10 Burpees

8 HSPU/ 12 Pushups

6 Pullups /C2B

4 Thrusters

A)135/95, B)115/75, C)95/55 AAB)185/125

 

AAB

T2B

Ev 30 Sec for 10 rds or as long as possible

10 Reps

 

then, Metcon

9/27/2016

9/27

 

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

 

Front Squats

10 sets of 2 @ 70 - rest 1 min between sets

 

4rds

20 sec of L Hangs

 

8 min AMRP

4 Clean and Jerks

A)155/105, B)135/85, C)95/55

12 WB

 

AAB

Front Squats

7 Strict Pullups between each set

 

4rds

 

20 ft HS Walks

*if able, turn at 10 ft and come back

** if able to make 20 ft, add a slight turn at 10ft mark

*** shoulder taps and 2-5 ft walks to wall if unable

 

1 set of the following ev 30 sec for 6 rds

Hi Hang Snatch Panda Pull (slight break at hips only)

Hi Hang Snatch @ 60-70

 

If MU score is less than 8,

2 sets of

4 Straight leg kip/ Hip pop swings

(bring pointed toes to face height bf kipping hips)

1 MU

 

if MU score is above,

Max Def Strict HSPU (45) followed by 8-12 kipping

9/26/2016

9/26

 

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

 

Bench

Find Max

 

then

5-5-5@70%

 

2rds

5 min AMRP

Run 400m,

then

40 KB Swings

Squats

rest 4 mins between

 

AAB

If endurance test is level 7 or below,

then 1 min on, 1 min off, for 4 mins

20/15 Cals Rowed

then,

1 min on, 1 min off, for 4 mins of

20 Burpees

recover,

then 8 EMoM of

Evens: 15 Cals Rowed,

Odds: Burpees

*if unsuccessful,

then afterwards

2rds

Row 800

Run 800

 

If E Test is above level 7,

Ev 30 sec for 8 min,

Snatch Hi Pull @ max

 

then

Gen Wod

9/24/2016

9/24

 

CrossFit 540: 7,8,9,10

CrossFit 540 South: 8,10,11

 

Hanging Snatch

8 min to find a max

 

then,

 

1-1-1-1-1@80%

 

Team Wod

 

75 WB

then

30 Clean and Jerks

30 Thrusters

30 Clean and Jerks

then

75 WB

 

AAB

- must start 5 min into class....

 

Hanging Snatch Hi Pull

+

Hanging Power Snatch

1-1-1-1@75 EMoM

 

8 min to find Power max

 

Hanging Snatch Hi Pull

+ Hanging Squat Snatch

1-1-1-1@75 EMoM

8 min to find Squat max

 

5rds

20 Cals Rowed

15 Ghd's

10 Def HSPU 45's

9/23/2016

9/23

 

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

 

800M Run for time

 

3rds

Run 400M

20 SDHP 95/65

15 Box Jumps

 

AAB

Max Unbroken C2B

 

5rds

2 Push Press @87

1 set of

1 Snatch Grip Halting Dead

1 Snatch Hi Pull

5 Ring Dips - Pausing at bottom and top of dip

 

5rds

5 Thrusters 135/95

10 KB Swings 70/55

9/22/2016

9/22

 

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

CrossFot 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

 

Back Squats

8-6-4-4-4@75,80,85,87,90

 

5rds

15 Pullups

25 Situps

35 Squats

 

AAB

Back Squats

 

Ev 30 sec for 5 mins

1 Power Clean @ 80-85

 

Max Kipping HSPU in 2 mins

 

7 min AMRP

30 G2OH 75/55

60 Situps

9/21/2016

9/21

 

Rest Day

9/20/2016

9/20

 

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

 

EMoM

1 Power Clean

1 Squat Clean

AHAP - min of 70%

 

5 min AMRP

30 Front Squats

30 KB Swings 55/35

30 Box Overs

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

 

5 min AMRP

30 Box Overs

30 KB Swings

30 Front Squats

 

AAB

4rds

Ev 30 sec for 1:30 min

1 Squat clean @80-85

Rest 60 sec

 

6 min AMRP

2-4-6-8......

Box Over Burpees

BMU

 

3rds

15 OH Squats 95/65

15 KB Snatch 55/35

9/19/2016

9/19

 

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

CrossFit 540 South: 5.15,6.15,11.30,4.3,5.30,6.30

 

18 min AMRP

5 Deads

7 Pullups

9 Bar Pushups (commando pushups)

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

 

AAB

100 ft HS Walks

 

5rds

10 Strict Pullups

5 Hanging Snatch Hi pulls

3 Strict Press @87

 

5rds

Row 20 Cals

20 T2B

rest 2 mins between

9/18/2016

9/18

Crossfit 540: 7,8,12,1

Crossfit 540 South: 8,12,1

6 sets of

1 push press

1pausing jerk

AHAP

Jerk

1-1-1-1-1. Ahap

12 min Amrp

Run 1200/1000/800

then,

50 thrusters 95/65

100 du

as many OH burpees possible / MU (aab) with time left

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