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

170109

P1 Strength:
EMOM 12'
1- Power Clean + Hang Squat Clean + Push Jerk
2- floor lever x 4-8

P2 Strength:
Every 90" for 7 sets
Power Clean + Hang Squat Clean + Jerk

P1 WOD:
7 min AMRAP:
3,6,9,12,15...etc.
Hang power clean 135/95
Box step overs

P2 WOD:
7 min AMRAP:
3,6,9,12,15...etc.
Hang power clean 135/95
Burpee Box jumps 24/20

0 Comments
8:03 am

170108

P1 Strength:
5 Sets
Single Arm OH Lunge x 4-6/e
Rest 30"
Suitcase Deadlift x 4-6/e
Rest 15"
Straight Arm Plank x 20"
Rest 30"-60"

P2 Strength:
OH Squat From a rack
10-8-6-4-2
***pause in the bottom 2" on each rep
***increase weight as reps go down, full rest between efforts

P1 WOD:
Every 5:00 for 4 rounds:
30 walking lunges
30 Abmat Situps
30" arch rock
30 walking lunges
***scale up by adding load to the lunges

P2 WOD:
Every 5:00 for 4 rounds:
50/35 double unders
15 OH Squats 95/65
50/35 double unders
15 Bar-facing burpees