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

161223

P1 strength:
4-5 Sets
S/A Squat Clean Thruster X 2 + 7 Front Squats L Arm
Rest 30"
S/A Squat Clean Thruster X 2 + 7 Front Squats R Arm
Rest 30"
Banded Good Morning x 15-20
Rest 60"

P2 strength:
Complete 5-7 Sets working to a max
Rest 60-90" between efforts 
Squat Clean Thruster X 2 + 7 Front Squats

P1 WOD:
"CANNON FODDER"
4 Rounds of a 3' Window…
7/7 Alternating Single arm DB Cleans
21/15 Calorie Bike or Stairs
Max Calorie Row in Time Remaining
Rest 1' between rounds.

P2 WOD:
"CANNON FODDER"
4 Rounds of a 3' Window…
7 Power Cleans (155/105)
21/15 Calorie Bike or Stairs
Max Calorie Row in Time Remaining
Rest 1' between rounds.



0 Comments
9:45 am

161222

P1 Strength:
EMOM 15'
1- Push Jerk x 2-4
2- Front Rack Reverse lunge x 3-5
3- rest

P2 Strength:
EMOM 15'
1- Push Jerk x 2-4
2- Front Rack Reverse lunge x 3-5
3- rest

P1 WOD:
3 Rounds: for time
Row 500 Meters
10-20 Push Press, Strict Press or CrossOver Symmettry

P2 WOD:
3 Rounds: for time
Row 500 Meters
12 Push Jerks (135/95)