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The Gym Lake Highlands – CrossFit A. HSPU Skill Work (Checkmark) -coaches should spend 5-10 minutes reviewing the kipping HSPU B. Metcon (Time) For Time: 21 Hang Power Clean + Jerk (95/65) [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) A. Metcon For Time: 1 mile run + 2 Rounds: 45 Wall Ball Shots 35 Single DB Deadlifts 15 Jumping Lunges 10 Burpee Pull-ups + 800m Run TC: [...]

The Gym Lake Highlands – CrossFit A.: Thruster (1.1 Clusters; 4 Clusters building Rest :10-:15 seconds between reps + Max Banded Strict Chest 2 Bar (do not use the mega band – if [...]

The Gym Lake Highlands – Power Hour A. Strength (4 Rounds for weight) 4 Sets: 7 Seated DB Press AHAP + :15 Seated DB OH Hold + 250/200m Row Sprint B. Metcon (AMRAP – Rounds and Reps) [...]

The Gym Lake Highlands – CrossFit A.: Bench Press (4 sets, 4 reps 70% Across + 5-7 Decline Push-ups (immediately after bench) 8/8 Dbl KB Split Stance Squat (KB in farmers position) 5 [...]

The Gym Lake Highlands – Power Hour A. Metcon I (AMRAP – Rounds and Reps) AMRAP 13 4 Alt Devils Press 10 Sit-ups 200m Run (2 reps) 6 Alt Devils Press 10 Sit-ups 200m Run 8 Alt Devils [...]

The Gym Lake Highlands – CrossFit View Public Whiteboard Where’s the workout? Check Power Hour for the Satuday workout. Classes at 8 & 9!

The Gym Lake Highlands – Power Hour Escape Plan (Time) For Time – With a Partner 2000m Row 120 Weighted Abmat Sit-ups (25/15#) 100 wall ball shots (20/14#) 80 clean + jerks (135/95#) 800m [...]

The Gym Lake Highlands – Power Hour A. Metcon I (AMRAP – Rounds and Reps) AMRAP 13 Run 400m 10 Back Squats Rest :30 Rest 5 Min Before B B. Metcon (AMRAP – Rounds and Reps) AMRAP [...]

The Gym Lake Highlands – CrossFit A.: Snatch (6 sets, building every other set Snatch + Hang Power Snatch + OHS + 5-7 Strict Dips) B. Metcon (4 Rounds for reps) 3 on/2 off x 4 Sets: 3 Wall [...]