Tuesday, July 15th, 2014

Workout of the Day Goblet Squat 10, 10, 10 then Front Squat Find your 5 rep max. 5, 5, 5, 5 then Complete For Time: 50 DU’s 20 KB swings 1 Rope climb 50 DU’s 15 T2B 1 Rope climb 50 DU’s 10 TGU’s 1 Rope Climb LEVEL 1: 26#/18#, 100 single skips, mod rope…

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Friday, July 11th, 2014

Workout of the Day Pistols then Buy in: 1000M row Then 3 Rounds For Time 7 Two for One Wall Balls  21 Double Unders (63 Singles) LEVEL 1: 15#/10#, 63 singles LEVEL 2: 15#/10#, 11 DU Attempts LEVEL 3: 20#/15#, 21 DU   Post your TIME to the Whiteboard.

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Wednesday, July 9th, 2014

Workout of the Day Skill Work: Double Unders then “Fran” 21-15-9 reps, for time: Thruster  Pull-ups LEVEL 1: 55#/45#, ring rows LEVEL 2: 75#/55#, banded pull ups LEVEL 3: 95#/65#   Compare to April 7th, 2014: https://highlandstrength.ca/monday-april-7th-2014/ Compare to November 27th, 2013: https://highlandstrength.ca/wednesday-november-27th-2013/   Post your TIME to the Whiteboard.  

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Monday, July 7th, 2014

Workout of the Day 4 sets 3 OH Squat 5 Front Squat 8 Back Squat then Complete For Time: 800m run 30 ball slams 400m run 20 ball slams 200m run 10 ball slams LEVEL 1: 15#/10# LEVEL 2: 15#/10# LEVEL 3: 20#/15#   Compare to July 9th https://highlandstrength.ca/tuesday-july-9-2013-2/ Post your scores to the Whiteboard.  

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HAPPY BIRTHDAY CORY!!!

Workout of the Day “2014 CrossFit Regional Team Event 7″ (Modified) Teams of 2: 500m Row/125 Double Under (each) 50 Deadlifts (275/185) Partner Holds Deadlift 50 Toes To Bar/Partner Hangs *Only 5 reps of Deadlift and Toes To Bar at a time http://games.crossfit.com/workouts/regionals Post your TIME to the Whiteboard.

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Friday, July 4th, 2014

Workout of the Day Complete for Time 25 pullups 25 squat cleans  25 pushups 50 overhead plate walking lunges  1km Run 50 overhead plate walking lunges  25 pushups 25 squat cleans  25 pullups LEVEL 1: 55#/35#, 15#/10#, ring rows and banded push ups LEVEL 2: 75#/55#, 35#/15#, banded pull ups and push ups LEVEL 3:…

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