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The Gym Lake Highlands – 2-PWRHR A. Strength (5 Rounds for weight) 5 Sets: 3 Back Squats + 200m Run Rest 1:00 between sets B. Metcon (AMRAP – Rounds and Reps) AMRAP 19 21 Double [...]

The Gym Lake Highlands – 1-CrossFit A. Metcon (10 Rounds for reps) 1 on/1 off x 10 sets 25′ Handstand Walk 4 Deadlifts (255/170) Max Wall Ball Shots (20/14) RX+ 315/225 B. Accessory [...]

The Gym Lake Highlands – 1-CrossFit A.: Front Squat (Every :20 x 15 sets @ 65%) B. Metcon (Time) For Time: 100 Burpee Pull-ups E1:30 Complete: 5 Push-ups + 15 Air Squats-thanks to [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For time: 500m Row 21 Situps 21 Front Squats 21 Push-ups 500m Row 15 Situps 15 Front Squats 15 Push-ups 500m Row 9 Situps 9 Front Squats 9 [...]

The Gym Lake Highlands – 1-CrossFit A.: Front Squat (Every :20 x 15 sets 1 Front Squat @ 65%) B. Metcon (Time) For Time: 100 Burpee Pull-ups E1:30 Complete: 5 Push-ups + 15 Air [...]

The Gym Lake Highlands – 1-CrossFit A. Metcon (Time) For Time, with a partner: 3 rounds: 25 pushups 10 Pull-ups 25 V-ups -Run 800m- 2 rounds: 12 chest-to-bar pull-ups 12 Single DB Box Step [...]

The Gym Lake Highlands – 1-CrossFit A. Contralateral Carry (4 Rounds for weight) 4 Sets: 200m KB or DB Contralateral Carry AHAP rest 1:30-2:00 between efforts-choose a weight you can carry [...]

The Gym Lake Highlands – 2-PWRHR A. Bike Intervals (Calories) :20 on/:10 off x 16 Sets Max Cal Bike-aim for consistent sets -this can be used as a warm-up B. Metcon (AMRAP – Rounds [...]

The Gym Lake Highlands – 1-CrossFit A.: Back Squat (In 17 minutes build to a heavy 3 for the day. This could be a new 3 rep max or just a heavy 3. ) -record your heaviest 3 B. Metcon (Time) [...]

The Gym Lake Highlands – 2-PWRHR A. Strength (Checkmark) EMOM x 7 Sets :20 Max DB Shoulder Press :10 Rest :20 Max DB Shoulder to OH :10 Rest B. Metcon (Checkmark) EMOM x 24 1: 12/10 Cal [...]