The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
10:00 pm

160913

P1 strength:
EMOM 20'
1- Supine Chest to bar pullup 1-3 sets of 4-6
2- PB or Bosu Mountain Climber x 8-10/e
3 - 45" max calorie row, bike or stairs 
4- rest

P2 strength:
EMOM 20'
1- Chest to bar pullup 2-3 sets of 3-5
2- 15/12 Calorie Row
3- 15 Burpees
4- rest

P1 WOD:
For time 20' time cap
Row 600m or bike .75 miles
18 Renegade Row (no pushup) + db deadlift
Rest 1-2'
Row 500m or bike .6miles
15 Renegade Row (no pushup) + db deadlift
Rest 1-2'
Row 400m or bike .45 miles
12 Renegade Row (no pushup) + db deadlift

P2 WOD:
For time 20' time cap
Run to juno and back
18 Renegade Row (w/ pushup) + db deadlift
Rest 2'
Run to Niles and back
15 Renegade Row (w/ pushup) + db deadlift
Rest 2'
Run to Juno and back
12 Renegade Row (w/ pushup) + db deadlift

0 Comments
6:42 am

160912

P1 Strength:
EMOM 20'
1- DB or training bar squat clean thruster x 2-6
2-Goblet or box squat x 6-8
3- Step Up x 4-6/e
4- hollow hold x 30" or rest

P2 Strength:
EMOM 20'
1- Squat Clean Thruster x 2-4
2= Squat clean x 1.1.1
3- box jumps x 10
4- hollow hold x 30" or rest

P1 WOD:
30-20-10
Alternating Reverse lunges or goblet reverse lunge
***end each set with a farmer carry using a weight that is challenging 

P2 WOD:
30-20-10
Front rack alternating reverse lunges @ 135/95# or 55% of heaviest weight
***end each set with 200ft of farmer carry @ 55/35#