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The Gym Lake Highlands – 2-PWRHR A. Part I (AMRAP – Rounds) EMOM x 16 Row 200/160m immediately into B. B. Part II (AMRAP – Rounds) EMOM x 10 5 Burpees + 5 Air Squats immediately [...]

The Gym Lake Highlands – 1-CrossFit View Public Whiteboard A. Warm-up (No Measure) Coach Led B. Metcon (AMRAP – Rounds and Reps) AMRAP 25 w/ Partner Max Air Bike or Row Calories P1: [...]

The Gym Lake Highlands – 1-CrossFit A.: 2k Row (Time) Max Effort 2k Row*Thank Coach Chuck for This* B1. (AMRAP – Rounds and Reps) AMRAP 6 14 Push Press 75/55 14 SDHP 14 Box Jump [...]

The Gym Lake Highlands – 2-PWRHR A.: 2k Row (Time) Max Effort 2k Row*Thank Coach Chuck* *Yes it’s in both CrossFit and Power Hour* B. Metcon 2 (AMRAP – Rounds and Reps) AMRAP 9 [...]

The Gym Lake Highlands – 1-CrossFit A. Metcon (Time) For Time: 3 Rounds 10 Pull-ups 30 Steps Single DB OH Lunge (35/20) + Rest 2:00 + 2 Rounds 8 Chest to Bar 30 Steps Single DB Front Rack [...]

The Gym Lake Highlands – 2-PWRHR A. Weights (Checkmark) 5 Sets: :20 Max DB Snatch Right AHAP :10 Rest :20 Max DB Snatch Left AHAP :10 Rest :20 Max DB Goblet Squat :10 Rest B. Metcon (AMRAP [...]

The Gym Lake Highlands – 1-CrossFit A.: Power Clean ( 1-1-1-1-1 ) lifting every 2min build to a max for the day B.: Power Clean (4×2 @ 80% of Max from A) Lift every 2 minutes C. [...]

The Gym Lake Highlands – 2-PWRHR A. Metcon (Time) For time: 3 Rounds 30 Deadlifts (135/95) 15 Pushups + 750/550m Row + 3 Rounds 20 Front Squats (95/65) 10 Pullups + 750/550m Row + 3 Rounds [...]

The Gym Lake Highlands – 1-CrossFit A. Metcon (6 Rounds for reps) 6 Sets: 1:30 on/1:00 off 12/10 Cal Bike Max RKBS 53/35 B.: Shoulder Press (5-5-3-3-1-1) Lift every 2 minutes; Build to a [...]

The Gym Lake Highlands – 2-PWRHR A. Weights (4 Rounds for weight) E2MOM x 4 3 Thrusters (Building each set) :20/:20 Side Plank B. (Checkmark) EMOM x 25 1 – 15/12 Cal Row 2 – 3 [...]