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The Gym Lake Highlands – 2-PWRHR A. Weights (4 Rounds for weight) E2MOM x 4 3 Thrusters (Building each set) :20/:20 Side Plank B. (Checkmark) EMOM x 25 1 – 15/12 Cal Row 2 – 3 [...]

The Gym Lake Highlands – 1-CrossFit A. Metcon (6 Rounds for reps) 6 Sets: 1:30 on/1:00 off 12/10 Cal Bike Max RKBS 53/35 B.: Shoulder Press (5-5-3-3-1-1) Lift every 2 minutes; Build to a [...]

The Gym Lake Highlands – 2-PWRHR A. Bike Conditioning (6 Rounds for time) 6 Sets, each for time 25 Cal Bike Rest 1:30This is one more set than last week. Use the first couple sets to warmup [...]

The Gym Lake Highlands – 1-CrossFit A. Gymnastics (3 Rounds for time) 10 Minutes Handstand Hold/Walk skill work; then: 3 Attempts at: Max Freestanding HS Hold OR Max HS Walk Distance OR Max [...]

The Gym Lake Highlands – 1-CrossFit Halloween Pumpkin Palloza (Time) With a partner, pick a pumpkin (medicine ball) and complete the following for time: 50 Burpee over Pumpkin 100 Pumpkin [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For Time: 100 Wallball Shots (20/14) 800m Run 50 Single DB Box Step Over (35/20) 800m Run B. TABATA (AMRAP – Reps) 8 Sets; :20/:10 [...]

The Gym Lake Highlands – 1-CrossFit A.: 1-Mile Run (Time) Max Effort 1-Mile Run B.: B. Dirty 30 (Time) 30 Deadlift (115/80) 30 Thrusters 30 Burpees 30 Handstand Pushups 30 Situps 30 [...]

The Gym Lake Highlands – 2-PWRHR A. Weightlifting (5 Rounds for weight) E2MOM x 5 Sets 5 Sumo Deadlifts :30 Hollow hold B. Metcon (Checkmark) EMOM x 25 1 – 15/12 Cal Row 2 – 15 [...]

The Gym Lake Highlands – 1-CrossFit A. Strict Long Nicole (AMRAP – Reps) AMRAP 25 Run 400m Max Strict Unbroken Pullups *Start a new round when you breakTrack pullups for each round. [...]

The Gym Lake Highlands – 2-PWRHR A. Bike Conditioning (5 Rounds for time) 5 rounds each for time: 25 Cal Assault Bike Rest 1:30 between setsUse the first couple rounds to warm up and gauge [...]