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The Gym Lake Highlands – 1-CrossFit A.: ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 [...]

The Gym Lake Highlands – 2-PWRHR A. Weightlifting (6 Rounds for weight) Every 90 seconds x 6 Sets 8 Sumo Deadlfits B. Metcon (Time) For time: 8 Rounds: 8 KBS 4 Toes2Bar + 8 Rounds: 7 [...]

The Gym Lake Highlands – 1-CrossFit A.: Front Squat (5×2 @ 75-78% All sets across) -Lift every 2 minutes B.: Front Squat (1 x Max Reps @ 65%) Aim for 5-8 Reps C. Metcon (Time) [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For total time: 5 Sets 400m Run 8 Single Arm Devils Press 16 Steps Walking Lunge + Rest 5 + 400m Run 8 Single Arm Devils Press 16 Steps [...]

The Gym Lake Highlands – 1-CrossFit 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 They’re Off! (AMRAP [...]

The Gym Lake Highlands – 1-CrossFit A. Gymnastics Skill Work (Checkmark) 10-15 Minutes of Bar Muscle Up Skill Work B. Metcon (6 Rounds for time) 6 Sets, each for time: 12/9 Cal Bike 14 [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (AMRAP – Rounds and Reps) AMRAP 13 15 Cal Row (+1) 15 Wall Ball Shots (+1) Rest 5 minutes after AMRAPAdd one rep each round B. Metcon (AMRAP [...]

The Gym Lake Highlands – 1-CrossFit A.: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Scaled: (Ages 16-54) Men use 65 lb. [...]

The Gym Lake Highlands – 2-PWRHR A. Weights (No Measure) B. Metcon (Checkmark) EMOM x 24 1 – 14/12 Cal Row 2 – 5 Med-ball Cleans + 10 Wall Ball Shots 3 – 14/12 Cal Bike 4 [...]

The Gym Lake Highlands – 2-PWRHR A. Weights (No Measure) B. Metcon (Checkmark) EMOM x 24 1 – 14/12 Cal Row 2 – 3 – 14/12 Cal Bike 4 – 5 Pull-ups, 10 Push Ups, 10 Situps