Archives

The Gym Lake Highlands – Power Hour A. Strength (Checkmark) 3-5 Sets: 10 DB Floor Press 10 DB Glute Bridges 15/12 Cal Bike AFAP Rest as needed B. Metcon (Time) 5 Rounds for Time: 400m Run 9 [...]

The Gym Lake Highlands – CrossFit A.: Deadlift (4 Clusters, 2.2; Across 75-80% -rest :15-:20 seconds between doubles -rest at least 2 minutes between clusters + 10 Banded Good Morning [...]

The Gym Lake Highlands – Power Hour A. 9/11 Tribute Metcon (Time) For Time 2001m Run (Can be partitioned) 2001m Row (Can be partitioned) 11 Box Jumps (30/24 in) 11 Deadlifts (185/125) 11 [...]

The Gym Lake Highlands – CrossFit A. 9/11 Tribute WOD (Time) A. Metcon For Time 2001m Run (Can be partitioned) 2001m Row (Can be partitioned) 11 Box Jumps (30/24 in) 11 Deadlifts (185/125) [...]

The Gym Lake Highlands – Power Hour A. Metcon (AMRAP – Rounds and Reps) AMRAP 31 600m Run 20 Box Step Overs 15 Toes-to-Bar 10 Alternating Devils Press 5 Burpee Pull-ups

The Gym Lake Highlands – CrossFit A.: BTN Snatch Grip Push Press (Weightlifting Variable Reps & Sets) Focus On: Head Position throughout Vertical Drive-use a wide grip – doesn’t [...]

The Gym Lake Highlands – Power Hour A. Strength (4 Rounds for weight) 3-4 Sets 5 Landmine Thursters :30 Plank 300m MB Run B. Metcon (AMRAP – Rounds and Reps) AMRAP 17 15/12 Cal Row 10 [...]

The Gym Lake Highlands – CrossFit A.: Front Squat (*Test Day!* In 23 minutes complete: 3-2-1-1-1-1 -3 and 2 are optional -use as many singles as you need to find a max for the day) B. [...]

The Gym Lake Highlands – CrossFit A.: Push Jerk (3 Waves; use the same weight each wave: 4 Reps: 68% 3 Reps: 73% 2 Reps: 78% + 10-12 Deficit Push-ups Rest between sets: Only as [...]

The Gym Lake Highlands – Power Hour A. Metcon (Time) A. Metcon For Time: 20 Deadlifts Run 400m 20 KBS Run 400m 20 Front Squats Run 400m 20 Burpees Run 400m 20 Pullups Run 400m 20 Box jumps [...]