Monday, May 26th, 2014

Workout of the Day Hang Power Snatch Find your 5 rep max. then 5 Rounds: 15 T2B 12 Pistols Level 1: Knees to nothing/sit ups and squats Level 2: knees to elbows, pistols on rig or rings Level 3: Rx’d   Post your TIME to the Whiteboard.  

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Spring Cleaning Wrap Up!!!

Workout of the Day Push Press Find your 1 rep max. then Deadlift Find your 1 rep max. then Pull Up Find your 1 rep max.   Complete 1 minute of work, 1min of rest (**be sure to use the same weight and complete in the same order as last time) Max Rep Front Squats…

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Wednesday, May 21st, 2014

Workout of the Day Thruster Find your 1 rep max. then 2:00 Max Double Unders followed immediately by: 3 Rounds 200 M Sprint 10 Overhead squats 15 Box jumps Level 1: 45#/35#, 20″/12″ Level 2: 75#/55#, 24″/20″ Level 3: 95#/65#,  30″/24″   Post your # of DU’s & TIME COMPLETED to the Whiteboard.  

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Monday, May 19th, 2014

Workout of the Day “Deck of Cards” In teams of 3-4 Each team is given a deck of cards On the call of “3, 2, 1, GO!,” teams flip over the top card in the deck Each individual must complete the work associated with each card.  What the cards mean: Numbered cards (2-10): Each team…

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Saturday, May 17th, 2014

Workout of the Day PARTNER WOD’S: 40min Time Cap WOD 1 Partner 1 will complete 2 Rounds of: 5 Power Cleans 10 Front Squats 5 Shoulder to Overhead 10 Burpee over barbell then Partner 2 will change out the weights and immediately complete the same. Score is the time it takes both teammates to finish.…

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Friday, May 16th, 2014

Workout of the Day Push Jerk Find your 5 rep max. 5, 5, 5, 5, 5 then 20 minute ladder (increase reps by one each round) Box Jumps  Wall Balls  Burpees LEVEL 1: 12″/Plates, 10#/4# LEVEL 2: 20″/12″ BJ, 15#/10# WB LEVEL 3: 24″/20″ BJ, 20″/15″ WB   Compare September 20th, 2014: https://highlandstrength.ca/friday-september-20th-2013-2/ Post your…

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Thursday, May 15th, 2014

Workout of the Day Snatch Pull 5, 5, 5 then Snatch Deadlift 3, 3, 3 then Complete For Time: Buy In: 1km Run 3 Rounds of: 15 Hand Stand Push Ups 50 Double Unders Buy In: 1km Run Level 1: 400m buy in/buy out, push ups, 50 single skips Level 2: 2 x 400m run…

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