The Power House at Highland
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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.

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11:14 pm

141224

P1

A. 3 sets
1/2 kneeling upside down kb press x 5-7 per side
Rest 30"
Tall kneeling Pallof (banded) press x 10-15 per side
Rest 30"
Contralateral single leg deadlift x 6-8 per side @ 3011
Rest 30"

B. 14' AMRAP
12 Kb swings
24 wallball
***scale kb swings to row for calories or double unders for low back restriction as needed

P2

A. 4 sets
Bench Press AMRAP @ 65-75%
Rest 60"
Pullups AMRAP, reps must be unbroken
Rest 60"

B. 14' AMRAP
12 Deadlifts @ 50% of recent 1rm
24 wallball

C. 500m row for time

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10:49 pm

141223

P1

A. 4 sets
Sumo deadlift high pull x 6-8 reps @ 11X0
Rest 30"
1 or 2 kb front squat x 8-10 reps @ 22X1
Rest 60"
***sub single leg unilateral deadlift for low back restriction on sdhp

B. 3 rounds for time
400m row or .25mile run or 200 single unders
30 abmat sit-ups
10-15 Bodyweight reverse hypers

P2

Clean and jerk warmup part 1&2

A. Every 2' for 20'
Hang Clean + Clean
50%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, 97.5%, 100% (base off max clean)

B. 3 sets for reps
Clean + 5-7 Front Squats @ 75-80% of max from above. 90" rest between efforts

C. Mini-"Michael"
3 rounds for time
500m row or .25mile run or 100double unders or 250 singles
25 back extensions
50 abmat sit-ups

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8:43 pm

141222

P1

A. 4 sets
Feet elevated Ring or TRX Row x 8-10 @ 2111
Rest 30"
40-60" (weighted) forearm plank
Rest 30"
40" hip circle walk (rotate x-walk, monster walk, ankle)
Rest 30"
Arch rock x 20"
Rest 30"

B. EMOM 18-24'
1st minute- 5 pushups, 10 ring or trx row, 15 airsquats
2nd minute- 60" row for calories
3rd minute- rest

P2

A. 4 sets
Bent over row x 6-8 @ 21X1
Rest 15-30"
3-5 dips (weighted if possible) @ 20X1
Rest 60"-90"

B. EMOM 24'
1st minute- AMRAP rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
2nd minute- 60" AMRAP double unders
3rd minute- rest
***work efficiency and quality and most of all speed

C. 4 x ME L-sit or tuck hold on paralletes, dip bars, boxes or dumbbells or anything that gets you off the ground

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10:31 pm

141221

P1

A. 4 Sets
1 or 2-KB Goblet Squat 8-10 Reps @31X1
Rest 45"
Single Arm Row 10-12 Reps @2111
Rest 45"
Elbows To Hands Plank 6-8 Per Arm or 15-20 TRX Crunch

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

P2

A. Back Squat
5 @ 50%
5 @ 60%
3-5 @ 75%
2-3 @ 80%
2-3 @ 85%
1-2 @ 90%
3-5 @ 80%
3-5 @ 85%

B. 3 Sets For Max Reps Of:
60 Seconds Row For Calories
60 Seconds Push-Up or Shoulder Tap
60 Seconds Russian Step-Ups
60 Seconds Sit-Ups
60 Seconds Wall Ball Shots
*Rest 60 Seconds Between Sets

C. Weighted Flex Arm Hang For Time
Suitcase Hold For Time
Forearm Plank For Time


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7:02 am

141010 WOD P1&P2


P1
A.
Four sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Swings
10 Sit-Ups


P2
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets. first set should be about 60% and then increase from there. 

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
3 Ground to Overhead (135/95 lbs)
6 Toes to Bar


C. 3-4 sets : 10 weighted db lunges 5 per leg, 30 xmen 


D. Foam roll 4-5'

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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

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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 

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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 

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7:11 am

WOD 141008 P1&P2


P1
A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm (using a bumper plate, walk down and back the length of the front space with a straight arm holding the plate up overhead)
Rest 45 seconds
Mountain Climbers x 30 reps

(Add a bosu for an extra challenge, black side up, hands on the ball)
Rest 45 seconds

B.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)

Rest 2 minutes between sets

P2
A.
Take 15 minutes to build to a heavy Push Jerk, use a rack if possible 

B.
Four sets for max reps of push press
Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (115/75 lbs)

Rest 2 minutes between sets

***the weight on the bar for this part should be 50% or less of the best weight achieved in part A

C.  3 sets 25-35 abmat sit-ups, 10-15 back extensions 


D. T-spine windmill 1-2' per side, t-spine foam roll or peanut smash 2'

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