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
9:12 pm

141227

P1

A. 4 sets
1 or 2 kb Goblet squat x 6-8 @ 31X1
Rest 45"
Single arm bent over row x 8-10 @ 2111
Rest 45"
Hollow hold 30-45"
Rest 45"

B. 4 rounds for time
10 Russian step up per leg
30 double unders or 90 single unders or 90" stairs

C. 2 rounds
800m row
20 wallball

P2

A. Front squat (floor or rack) 4 sets of 5 AHAP, all the same weight. Use one or two sets to warmup. Rest 1-2' between efforts.

B. 4 rounds for time
15 front squats (floor) @ 55-60% of above
30 double unders or 90 singles

C. 2 rounds
800m row or run
35 burpees
Rest 4-5' after part b. then complete
C as fast as possible.

Tags:
0 Comments
7:07 am

141013 WOD P1&P2

Warmup
Row 1000m
1' cat: cow
1' t-spine rolling
1' quad rolling
1' per side it band rolling
---
10 airsquats with 5" hold in the bottom on each one, use props as needed to keep spine neutral throughout
40" hollow hold/rock
40" arch hold/rock
---
P1.
A.
3 sets of:
Goblet Squat x 6-8 Reps @ 21X1
Rest 60"
Half-Kneeling Up-Side Down Kettlebell Press x 6-8 per side
Rest 60"


B.
50 Wallball
40 Pushups or shoulder taps per side
30 Goblet Squats
20 Burpee Box Jumps
---
Rest 3-5'
---
2 Rounds
25 American KB swings
35 Abmat Situps
5 Wallclimbs or 60" forearm plank
---
Rest 3-5'
---
4 rounds
15 Bench Press 95/65
15 Calories Rowing
150 single unders


P2
A.
3 Sets
4-6 Deadlifts
Rest 90"
2-3 Overhead Squats
Rest 90"
***work to weights heavier than what will be used below but sub-maximal for this rep range

B.
At 0:00
80 Wallball
60 Pushups
40 Pistols
20 Overhead Squats at 155/105 (Should be less than 75% of 1RM, no rack)
At 20:00
2 Rounds
15 HSPU
25 Deadlifts 245/165
35 Abmat Situps
At 40:00
4 Rounds
15 Bench Press 135/85
15 Cal Row
60 Double Unders

C.
Recovery: T-Spine windmill 5/5, glut smash 2'/2'

Tags:
0 Comments
7:07 am

141013 WOD P1&P2

Warmup
Row 1000m
1' cat: cow
1' t-spine rolling
1' quad rolling
1' per side it band rolling
---
10 airsquats with 5" hold in the bottom on each one, use props as needed to keep spine neutral throughout
40" hollow hold/rock
40" arch hold/rock
---
P1.
A.
3 sets of:
Goblet Squat x 6-8 Reps @ 21X1
Rest 60"
Half-Kneeling Up-Side Down Kettlebell Press x 6-8 per side
Rest 60"


B.
50 Wallball
40 Pushups or shoulder taps per side
30 Goblet Squats
20 Burpee Box Jumps
---
Rest 3-5'
---
2 Rounds
25 American KB swings
35 Abmat Situps
5 Wallclimbs or 60" forearm plank
---
Rest 3-5'
---
4 rounds
15 Bench Press 95/65
15 Calories Rowing
150 single unders


P2
A.
3 Sets
4-6 Deadlifts
Rest 90"
2-3 Overhead Squats
Rest 90"
***work to weights heavier than what will be used below but sub-maximal for this rep range

B.
At 0:00
80 Wallball
60 Pushups
40 Pistols
20 Overhead Squats at 155/105 (Should be less than 75% of 1RM, no rack)
At 20:00
2 Rounds
15 HSPU
25 Deadlifts 245/165
35 Abmat Situps
At 40:00
4 Rounds
15 Bench Press 135/85
15 Cal Row
60 Double Unders

C.
Recovery: T-Spine windmill 5/5, glut smash 2'/2'

Tags:
0 Comments
7:07 am

141009 WOD P1&P2



P1

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


D. Quad or lumbar smash

Tags:
0 Comments
7:07 am

141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

Tags:
0 Comments
7:07 am

141009 WOD P1&P2

Warmup 
Row 500m no toe straps 
Hamstring floss 20/20 
Row 250m per leg single leg rowing 
Banded split squat x 20/20 
Cat : cow x 45" 
Pigeon 30"/30" 
Foam roll or smash 4-5'

P1
Review deadlift technique 
2x5 kb Romanian deadlift : 20 calf raises between sets 

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Wall Climbs* x 3 reps
Rest 60 seconds

*Hold your most vertical position for 5 seconds before making your descent back to the floor

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run


P2
Snatch warmup 
Review hang and full snatch and expectations re missing lifts and warmup weight vs work weight 

A.
Five sets of:
Hang Snatch + Snatch

Rest 2 minutes--20' cap

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Pull-Ups
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots


C. 3 rounds 
Front lever on floor x 2-3 
Hold top of back extension x 30" 
Plate pinch 40-60"


D. Quad or lumbar smash 

Tags: