The Power House at Highland
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10:00 pm

161201

P1 Strength:
4-6 Sets
Staggered Stance RDL x 4-6/e @ 3021
Rest 30"
TRX Pushup x 6-8 @ 3111
Rest 15-45"
Spiderman and reach x 3/e + reverse plank x 20-30"
Rest 15-45"

P2 Strength:
5-6 Sets
Staggered Stance RDL x 4-6/e @ 3021
Rest 30"
Ring dip with er at top x 4-6
Rest 60-90"
Spiderman and reach x 3/e + reverse plank x 20-30"
Rest 30"

P1 WOD:
10 rounds of:
30 seconds of burpees/updowns or ballslams
Rest 30 seconds
30" of wallball
Rest 30 seconds

P2 WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30" of wallball 25/16
Rest 30 seconds


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10:00 pm

161130

P1 Strength:
EMOM 20'
1- Seesaw db or upside down kb press x 6-8/e
2-Renegae row no pushup x 4-6/e
3- Single leg box squat x 6-12/e
4- Alternating DB Chest Press on PB x 6-8/e
5- Cook hip lift x 5/5

P2 Strength:
EMOM 20'
1- Seesaw db press x 4-6/e
2- Renegade Row x 4-6/e w/ pushup
3- Pistol Squat x 6-12/e
4- Archer pushup x 4-6/e
5- Cook hip lift x 5/5

P1 WOD:
3 RFT
20 Cal Row or Bike
40 Abmat Situps

12' time cap

P2 WOD:
3 RFT
20 Cal Row or Bike
40 Abmat Situps

12' time cap


0 Comments
10:00 pm

161129

P1 Strength:
EMOM 18'
1- Single arm , single leg contralateral dumbbell row x 4-6/e
2- 45" single unders or double under practice, sub stair or AD sprint for jumping restriction
3- 1/2 TGU x 2-3/e + calf raises x 10-15 (slow eccentric)

P2 Strength:
Alternating Every 90" for 6 Rounds (12 rounds total)
Station 1 – 50 Double-Unders
Station 2 – 3 Deadlifts + 2 Power Cleans + 1 Split Jerk
***drop to pads

P1 WOD:
"SHAKE AND BAKE"
4 Rds for Reps:
60" Russian Swings or banded pull throughs
60" hanging knee raises
60" db thrusters
60" rest

P2 WOD:
"SHAKE AND BAKE"
4 Rds for Reps:
60" Kettlebell Swings (53/35)
60" Toes to Bar
60" Thrusters (95/65)
60" rest

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10:00 pm

161128

P1 Strength:
Warmup: mini band goblet squat 1x5 @5212
*Goblet Squat
4x8
Front Plank, Weighted
4x2x30" (15" rest between rep 1&2)

P2 Strength:
Warmup: mini band goblet squat 1x5 @5212
***2KB Front Squat
4x8
3-Position Pushup ISO
4x2x10"ea (15" rest between rep 1&2)
***must have completed Goblet Squat x10 w/100lbs on sight***
***scale up to 4x8 front squat with barbell for anyone who has 2-kb front squat 2-75# kbs x 8 reps

P1 WOD:
"TIGHT ROPE"
3 Rounds:
500m row
5/5 s/l rdl
50' walking lunge goblet style
5/5 s/l rdl

P2 WOD:
"TIGHT ROPE"
3 Rounds:
800 Meter Row
10 Dumbbell Deadlifts
50′ Dumbbell Walking Lunge
10 Dumbbell Deadlifts
Rx – Pair of 50’s/35’s (1.5 pood/1 pood KB’s also Rx).



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10:00 pm

161127

P1 Strength:
A. 3 sets
1/2 kneeling upside down kb press with front foot elevated on 45# plate x 10/10
Goblet Split Squats x 5/5 @ 3012
Rest 30" between mvmts
B. 3 Sets
2-KB Upside down press from split x 5/5
Counterbalance squat x 10
Rest 30" between mvmts

P2 Strength:
Work to 12rm db strict press
Complete 30" deadbug between sets
use 3-4 sets to find 12rm

Then complete,
12' EMOM
1- 7 Strict Press + 10 Split Jumps or 8/8 Split Squats
2- 5 Strict Press + 10 Squat Jumps or 10 Counterbalance Squats
3- 5 Strict Press + 5/5 lateral lunge
4- 30" hollow rock

P1 WOD:
21-15-9
Ballslams
Push Press or Shoulder Taps per sdie
***Complete 200ft bear crawl between each round

P2 WOD:
21-15-9
Ballslams
Push Press
***Complete 200ft bear crawl between each round



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10:00 pm

161126

P1 Strength

EMOM 14'
1- 4/4 Single leg rdl
2- Push Press 10-10-8-6-6-4-4
***RDL's start from the floor but don't touch the floor on every rep
***Build across the sets on the push press

P2 Strength:
EMOM 14'
1 – 8 Romanian Deadlifts
2 – 8-7-6-5-4-3-2 Push Presses
***RDL @ 35-45% of 1RM Deadlift, same load for all sets, Push Press load should start at 50% of 1RM Jerk and build as reps decrease, note 2RM
***RDL's start from the floor but don't touch the floor on every rep

P1 WOD:
"Barbara"
20 TRX or Jumping Pullups
30 TRX Pushups or 30 Shoulder Taps
40 Abmat Situps
50 Airsquats
Rest 3' between rounds
5 Rounds
***Tackle this workout as a team or solo depending on capacity and movement quality
***for team, share the reps on all the activities with one person working and one person resting

P2 WOD:
20 Pullups
30 Pushups
40AbmatSitups
50 Airsquats
Rest 3' between rounds
5 Rounds
***Tackle this workout as a team or solo depending on capacity and movement quality


0 Comments
6:57 am

161125

P1 Strength:
EMOM 8'
1- Single Arm Overhead Split Squat x 4-6/e
2- Deadbug x 30"

P2:
Every 90" x 5 Sets
Overhead Squat with a 2" pause in the bottom on each rep, take the bar from the ground or a rack
1st set : 5 @ 70%
2nd set: 4 @ 75%
3rd set : 3 @ 80%
4th set : 3 @ 85%
5th set : 2 @ 90%

P1 WOD:
"Freedom Sauce"
3' AMRAP : 21 Calorie Row Max Reps Banded OH Squats in Remaining Time
3' to complete 6/6 bird dog, 3/3 quad t-spine rotation
3' AMRAP : 18 Calorie Row 18 Max Reps Banded OH Squats Max Updowns in Remaining Time
3' to complete 6/6 bird dog, 3/3 quad t-spine rotation
3' AMRAP 15 Calorie Row 15 Banded OH Squats Max Reps Updowns in Remaining Time
3' to complete 6/6 bird dog, 3/3 quad t-spine rotation
3' AMRAP 12 Calorie Row 12 Banded OH Squats Max Reps Updowns in Rmaining Time

P2 WOD:
"Freedom Sauce"
3' AMRAP: 21 OH Squats 75/55, 21 Burpees over the erg, Max Calorie Row in remaining time
Rest 3'
3' AMRAP: 18 OH Squats 95/65, 18 Burpees over the erg, Max Calories in Remaining time
Rest 3'
3' AMRAP: 15 OH Squats 115/75, 15 Burpees over the erg, Max Caloreis in remaining time
Rest 3'
3' AMRAP: 12 OH Squats 135/95, 12 Burpees over the erg, max calories in remaining row

0 Comments
10:07 pm

161123

P1 Strength:
4 sets:
2DB SL RDL x8/8

Dips, Box Progression x10
Arch Hold x60"
[30sec rest]

P2 Strength:
4 sets:
*BB SL RDL x8/8
PERFECT PULL-UP x4
Hip Ext Hold x60"
***Must have completed 2DB SL RDL with 75s and strict posture

P1 WOD:
Row 1000 m
Then:
21-18-15-12
KB DL
Shoulder taps (each)

P2 WOD:
Row 1000m
Then:
21-18-15-12
KB Swing 70/50
Pushups

0 Comments
10:34 pm

161122

P1 Strength:
12' EMOM
Wall ball clean x10
Swimmers x20
Step Ups x5/5
Candle stick x30"

P2 Strength:
Every 75" x12
Hang Clean x1 + Hang Clean and Jerk x1

P1 WOD:
90" Stairs
Air squats 2x30
Ball slams 2x24
Up downs 2x18
90" stairs

P2 WOD:
400m run
Thrusters 2x15
Ball slams 2x12
Box jumps 2x9
400m run

0 Comments
10:00 pm

161121

P1 Strength:
Warmup: mini band goblet squat 1x5 @5212
*Goblet Squat
3x10
Scapular Pushup
3x20
DEADBUG
3x30" or 10 breaths

P2 Strength:
Warmup: mini band goblet squat 1x5 @5212
***2KB Front Squat
3x10
Eccentric Pushup
3x6x6" (3x6 @6012)
DEADBUG
3x30" or 10 breaths
***must have completed Goblet Squat x10 w/100lbs on sight***

P1 WOD:
3RFT
Wall Ball x 30
Hanging knee raise x30
500m row/ 400m run / AB 20 cal

P2 WOD:
3RFT
Wall Ball x 30
Toes to bar x20
500m row/ 400m run / AB 20 cal

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