The Power House at Highland
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7:16 am

161231

P1 Strength:
EMOM 12'
1- DB Snatch x 2-4/ side
2- S/a oh lunge x 4-6/s
3- straight arm plank x 20-30"

P2 Strength:
EMOM 12'
1- DB Snatch x 2-4/ side
2- S/a oh lunge x 4-6/s
3- straight arm plank x 20-30"

P1 WOD:
3 ROUNDS
20/15 Calorie Row 16 Thrusters
3 ROUNDS
20/15 Calorie Row 15 Toes to Bar
***WORK WITH A PARTNER ALTERNATING ONE ROUND AT A TIME UNTILE EACH PARTNER HAS COMPLETED 3 ROUNDS OF EACH SECTION
Calories can be done on any cardio machine but should be consistent for the three rounds

P2 WOD:
3 ROUNDS
20/15 Calorie Row 16 Thrusters (95/65)
3 ROUNDS
20/15 Calorie Row 17 Toes to Bar
***WORK WITH A PARTNER ALTERNATING ONE ROUND AT A TIME UNTILE EACH PARTNER HAS COMPLETED 3 ROUNDS of EACH SECTION
Calories can be done on any cardio machine but should be consistent for the three rounds

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7:53 am

161230

P1 Strength:
EMOM 12'
1- Single leg rdl x 5/5
2- Hang Power Clean x 4-6
3- Push Jerk x 4-6

P2 Strength:
Every 90" for 7 sets
3 deadlifts + 2 hang power cleans + 1 push jerk

P1 WOD:
"Love Boat"
For Time
5 Rounds of Cindy
5 Pushups 10 TRX Pullups 15 Airsquats
3 Rounds of DT
6/6 Single Leg RDL + 9 Hang Power Clean + 6 Push Jerk
1k Row

P2 WOD:

"Love Boat"
For Time
5 Rounds of Cindy
5 Pullups 10 Pushups 15 Airsquats
3 Rounds of DT
12 Deadlifts 9 Hang Power Clean 6 Push Jerk
1k Row
***use 155/105 or 65% of the max from today's strength portion, whichever is lighter


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1:55 pm

Come Together for the CrossFit Open

Believe it or not, the CrossFit Open is just around the corner. Whether this is the first time you’ve heard of the “CrossFit Open” or if you’ve participated in the event for many years, the Open has something for everyone! The Open embodies and exemplifies the meaning of community, and it is truly about supporting others while they face grueling, unknown workouts. 

Kick off 2017 and the CrossFit Open with us at our Open Information Session on Saturday January 7, from 9-10a.m. We will use this time to answer any questions you may have about the Open like:
• What is the CrossFit Open? 
• Am I a good candidate for the Open? 
• Should I sign up for scaled or Rx? 
• And much more!

To help our entire community prep for the Open, we will also be bringing back our Skills and Drills class for a limited time! This class will help you improve your lifting technique and will break down complex CrossFit movements. Our coaches will meet you where you are, and will prescribe the right progressions for you! Join us Saturday mornings at 10a.m. starting January 7!  

If this gets you excited, but you want to go above and beyond, check out our 8-week prep packages that will offer additional customized accessories, programming and accountability. 

Get prepped with one of our two package options:

Open Prep 101: $99
Get 8 weeks of custom accessories and custom class recommendations to set you up for success.

Open Prep Intensive: $199
Get 8 weeks of customized programming, tracking and accountability. Start off the new year with a goal-setting session with one of our coaches, and we will use your goals to create customized accessories and class recommendations. You will get the accountability you need, including weekly check-ins with a coach and weekly tracking supervision. To top it all off, you will receive free barbell buddies class for the duration of your package.

If you want to learn more about the Open or our Open Prep packages contact Meredith Forbes at meredith.forbes@powerhighland.com.

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10:00 pm

161229

P1 Strength:
5 Sets
DB Goblet Split Squat x 4-6/e
Strict Pullups x 4-8 reps (preferably band assisted or negatives as opposed to TRX)
***need to have 45" active shoulder hang + 10 scap pullups for bar pullups

P2 Strength:
Front Squat
10-1-10-1-10-1
Between sets complete strict pullups, 5 x 4-8 reps

P1 WOD:
EMOM 12'
1- 15/12 cal row
2- max wallball in 60"
Rest to 16'
@ 16'
30-20-10
Walking Lunges
Shoulder Taps or Russian Swings

P2 WOD:
EMOM 12'
1- 15/12 cal row
2- max wallball in 60"
Rest to 16'
@ 16'
30-20-10
Split Jumps
American Swings 55/35

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7:26 am

161228

P1 Strength:
4 sets
Single arm kb front squat x 4/4 @ 3311 or OH Squat @ 3511
Rest 60"
Counterbalance lateral lunge x 5/5
Rest 60"
PB Reverse Hyper x 15
Rest 60"

P2 Strength:
4 Sets
OH Squats x 4 @ 3511
Rest 60"
Cossack squat aka lateral lunge x 5/5
Rest 60"
Reverse Hyper x 15
Rest 60"

P1 WOD:
25 calories as fast as possible
90" rest
200 single unders or 25 updowns
90" rest
25 calories as fast as possible
90" rest
200 single unders or 25 updowns
***calories can be done on a bike, rower or stairs

P2 WOD:
25 bar facing burpees
90" rest
25 bar facing burpees
90" rest
200 DU for time
***note times to complete each set of bar-facing burpees

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6:28 am

161227

P1 strength:
EMOM 10'
1- Reverse plank x 30"
2- DB Chest Press decline if possible x 6-8 AHAP

P2 Strength:
EMOM 10'
3-6 Ring or Bar Dips

P1 WOD:
3 RFQ
2/2 TGU
4 Pullup Negatives
6 Hand release pushups
8/8 Shoulder taps / side
40-60" PB Forearm Plank

P2 WOD:
3 RFT
21 Hand Release Pushups
15 Pullups
9 C2B Pullups

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9:00 pm

161226

P1 Strength:
12' EMOM
1- 20" Russian Swing or banded pull throughs
2- 3-5 Squat clean thrusters
3- Strict hollow hanging knee raises x 4-8

P2 Strength:
Every 2' for 6 sets
5 Russian Swing Heavy
1 Squat Clean Thruster + 1 Thruster + 1 Split Jerk

P1 WOD:
4' AMRAP
50 American Swings 55/35
Max cal row, ab or stairs
2' Rest
4' AMRAP
45 Thrusters 96/65
Max cal row, ab or stairs
2' Rest
4' AMRAP
40 Toes to bar
Max cal row, ab or stairs
2' Rest

P2 WOD:
4' AMRAP
50 American Swings 55/35
Max cal row, ab or stairs
2' Rest
4' AMRAP
45 Thrusters 96/65
Max cal row, ab or stairs
2' Rest
4' AMRAP
40 Toes to bar
Max cal row, ab or stairs
2' Rest

0 Comments
7:27 am

161224

P1:
1- 2 DB Squat Clean Thruster
2- 2- DB Push Press
3- Pushups or Dips
4- Split Squats x 4/4
5- Airsquats
6- Step Ups 6/6
7- TRX Pullups
8- wallball
9- Abstrap hanging knee raises
10- Abmat Situps
11- Burpees
12- 2-DB Front squats
***this workout follows the pattern of the song 12 days of christmas. it starts with 1 and then progresses 2-1, 3-2-1, 4-3-2-1, and so on until completing the final 'verse' or round 12-11-10-9-8-7-6-5-4-3-2-1

P2:
1- Man Maker 55/35
2- Chest to bar pullups
3- Box Jumps 24/20
4- Pushups
5- 2-DB Squat Cleans 55/35
6- 2-DB Push Press 55/35
7- American Swings 55/35
8- Wallball 20/14
9- Toes to bar
10- 2-DB or KB Thrusters 55/35
11- burpees
12- 2-DB or KB Front Squats 55/35

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)

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