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The Gym Lake Highlands – 2-PWRHR A. Strength (Checkmark) Every 1:30 x 6 Sets 12/10 Cal Bike + 3 Thrusters B. Metcon (AMRAP – Rounds and Reps) AMRAP 23 5 Pull-ups 10 Burpees to Target [...]

The Gym Lake Highlands – 1-CrossFit A. Metcon (6 Rounds for reps) 6 sets, each for reps; 2:30 on/1:30 off: 25 Push-ups 20 Air Squats 15 Ukranian KBS (53/35) Max Cal Row in remaining time B. [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For time: 5 Rounds 10 DB Snatch Right 10 DB Snatch Left 10 Burpees over the DB 500m Row + Rest 5:00 + 20 DB Snatch Right 20 DB Snatch Left [...]

The Gym Lake Highlands – 1-CrossFit A.: Snatch Pull (2×3 @ 75% 2×2 @ 80% 1×2 @ 85%) -rest 1:30 after each set -percentage is off of 1RM Squat Snatch -record your [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard A. Start Your Engines (Checkmark) EMOM x 10 1 – 5-7 DB Burpees 2 – 1 Wall Walk + :10 HS Hold + 1 Wall Walk B. And [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For time: 100 Air Squats 80 Situps 40 Burpees 20 Wall balls (heavy) 10 Wall Walks Complete 800m Bike after each movement including the last one

The Gym Lake Highlands – 1-CrossFit A.: Deadlift (Every :20 x 20 Sets 1 Deadlift @ 75%) B. Metcon (Time) For Time: 800m Run + 10 Sets: 5 Pullups 10 Push-ups 15 Air Squats + 400m Run

The Gym Lake Highlands – 1-CrossFit A.: Back Rack Lunge (4x 10 Alternating Lunges build to a moderate weight (5 per side)) -This is not a max day -Loading should be moderate not heavy [...]

The Gym Lake Highlands – 2-PWRHR A. Strength (7 Rounds for weight) EMOM x 7 10 KBS + 5 Goblet Squats B. Metcon (Checkmark) EMOM x 24 1 – 13/11 Cal Row 2 – 15 Wallball Shots 3 [...]

The Gym Lake Highlands – 2-PWRHR A. Strength (7 Rounds for weight) EMOM x 7 3 TNG Power Cleans Add weight each set B. Metcon (Checkmark) EMOM x 24 1 – 13/11 Cal Row 2 – 10-12 [...]