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
11:01 pm

161003

P1 Strength:
4-6 Sets
Sumo KB or 2-KB Deadlift x 8-12 or Single leg rdl x 4-6/e
Rest 30-60"
Reverse Plank slides x 30" (feet on gliders)
https://www.youtube.com/watch?v=Fujd_53bf74
Rest 30-60"
Goblet or front rack step up x 4-6'/e
Rest 30-60"

P2 Strength:
Sumo deadlift
12-10-8-6-4-4
***between sets complete 5 sets of 3-6 dips adding load or instability to challenge the position as needed
Rest at least 60" between movements on the last three sets

P1 WOD:
3 Rounds for time
20/15 Calorie Row
15 Hand Release Pushups
9 Hanging Knee Raises

P2 WOD:
3 Rounds for time
30/20 Calorie Row
20 Hand Release Pushups
15 Toes to bar

0 Comments
6:56 am

161002

P1 Strength:
Three sets of:
Goblet style split squat x 8-10 reps @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

P2 Strength:
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

P1 WOD:
For Time
Run to Niles or Row 500m
21 DB Thrusters
Run to Niles or row 500m
15 DB Thrusters
Run to Niles or row 500m
9 DB Thrusters

P2 WOD:
For Time
Run to Niles or Row 500m
21 Thrusters 95/65
Run to Niles or row 500m
15 Thrusters
Run to Niles or row 500m
9 Thrusters



0 Comments
6:54 am

161001

P1 Strength:
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Elbows to High Plank x 10 reps (walking plank, 5 reps each way)
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

P2 Strength:
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Plyo or Hand Release Push-Ups x 10-12 reps @ 10X0
Rest 2 minutes

P1 WOD:
In teams of two, you and your partner will move through four stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of alternating box step ups
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

P2 WOD:
In teams of two, you and your partner will move through four stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings
60 seconds of Box Jump Overs
60 seconds of Burpees
60 seconds of Anchored Sit-Ups
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.