Thursday
Oct232014

Friday, October 24

Emerge/Evolve

"CrossFit Total"

Build to a 1RM in the Shoulder Press, Backsquat, and Deadlift, with no more than 3 attempts for each. 

Wednesday
Oct222014

Thursday, October 23

Rest Day

Tuesday
Oct212014

Wednesday, October 22

Emerge/Evolve

A.) 4x4 Behind the neck Push Press.  Rest 2 minutes between.
B.) 4x4 Snatch Balance.  Rest 2 minutes between.
C.) For Time:
     50 Kettlebell Swings @ 1.5/1
     50 Wall-Ball Shots @ 20/14
     50 Burpees 

Monday
Oct202014

Tuesday, October 21

Emerge

A.) 3x5 Overhead Squats.  Light-moderate weight.  Rest 2-3 minutes between sets.
B.) 4 Rounds, each for time of:
     200 meter run
     10 Front Squats 
     10 Box Jumps 
     7-10 Pullups
     rest 2-3 minutes between rounds 

Evovle

A.) Build to a heavy single Overhead Squat in 10 minutes.
B.) 4-5 Rounds, each for time of:
     200 meter run
     10 Front Squats @ moderate weight, unbroken reps
     10 Box Jumps @ 24"/20" 
     15 Pullups
     rest 2-3 minutes between rounds 

Sunday
Oct192014

Monday, October 20

Emerge/Evolve

A.) 2-K Row Time Trial
B.) 3-4x 40-60 Weighted Plank Holds.  Rest 1-3 minutes between.

Saturday
Oct182014

Sunday, October 19

Rest Day

Friday
Oct172014

Saturday, October 18

Emerge/Evovle

A.) EMOM for 12 minutes
     odd minutes: 2-3 Squat Clean Thrusters (115/75) 
     even minutes: 5 Box Jumps @ 30"/24" 
B.) For Time:
     Run 400 meters
     Row 500 meters
     Run 400 meters
C.) 7 Minute AMRAP, as many Step-Ups As Possible @ 24"/20"