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The Gym Lake Highlands – CrossFit A. Metcon (Time) 27 cal bike 27 deadlift (135/95) (185/135) 27 ab-mat sit-up 18 cal bike 18 deadlift (185/125)(225/155) 18 ab-mat sit-up 15 cal bike 15 [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) For Time: 400m Plate Carry AHAP + 1 Sets: 20 Cal Bike 20 Alt Devils Press + 200m Plate Carry + 2 Sets: 12 Cal Bike 12 DB Goblet Squats + [...]

The Gym Lake Highlands – CrossFit A.: Back Squat (Tempo at 32X1 3×3 @ 68-70% + :30 WTD Plank after each set) B.: Back Squat (1x Max Reps at 65% -cap at 15) C. 🎂 Happy Birthday [...]

The Gym Lake Highlands – Power Hour A. Strength (4 Rounds for weight) 4 Sets: 7 Tempo Dbl DB Deadlift (3 seconds down) :30 Plate Wall Sit 200m DB Farmers Carry Rest as needed B. Metcon [...]

The Gym Lake Highlands – CrossFit A.: Overhead Squat (Pause Squat – 2 seconds at bottom 5×2 78-80%) B. Metcon (Time) For Time: 800m Row + 10 Rounds 5 Pullups 10 Push ups 15 [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) Up and Down the Ladder by 2: 2 Box Jumps 2 Alt DB Snatch (heavier than usual) 2 DB Lunges 1 Wall Walk (Wall walk stays the same) 250m [...]

The Gym Lake Highlands – CrossFit A.: 2k Row (Time) Max Effort 2k Row-just to feel something B.: Split Jerk (Weightlifting Variable Reps & Sets)

The Gym Lake Highlands – Power Hour A. Strength (4 Rounds for weight) 4-5 Sets: 5/5 Landmine Shoulder Press 200m Medball Run 10 MB Russian Twists Rest as needed B. Metcon (AMRAP – [...]

The Gym Lake Highlands – CrossFit A.: Power Clean (3 Waves; use the same weight each wave: 3 Reps: 70% 2 Reps: 78% 1 Reps: 82% (TNG on 3 & 2) + Max Banded Strict Chest 2 [...]

The Gym Lake Highlands – Power Hour A. Metcon (Checkmark) I. AMRAP 9 400m Run 15 Single DB Thrusters 10 Toes 2 Bar Rest 3 Mintues II. AMRAP 9 500m Row 15 KBS 5 Burpee to Target Rest 3 [...]