HAPPY BIRTHDAY DAVE!!!

Workout of the Day CrossFit Games Open Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern…

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Tuesday, March 4th, 2014

Workout of the Day Bench Press Find your 10 rep max. 10, 10, 10, then Max Rep Push-ups then 10min AMRAP 1 Rope Climb 10 Wall Balls 20 Du LEVEL 1 1 rig rope climb 15#/10# 40 Single Skips   LEVEL 2 10′ Rope Climb/2 rig rope climbs 15#/10# 20 DU’s/10 DU Attempts   LEVEL…

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Monday, March 3rd, 2014

Workout of the Day Clusters 3, 3, 3, 3, 3, 3 then Death by: Min 1: 1 Sit Up, 1 lunge Min 2: 2 Sit Ups, 2 Lunges Min 3: 3 Sit Ups, 3 Lunges **Continue until the required reps cannot be completed in the minute**   Post your ROUND + REPS to the Whiteboard.

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Saturday, March 1st, 2014

Workout of the Day Teams of 2: AMRAP 2 rounds: 4:00 Row for Calories 3:00 Burpee Box Jumps (24/20) 2:00 KB Swings (53/35) 1:00 Sit Ups *Only 1 person working at a time other than if their is a group of 3, they can have 2 people working at a time* Post your scores to…

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Thursday, February 27th, 2014

Workout of the Day Snatch Balance 5, 5, 5, 5 then Overhead Squat Find your 3 rep max. 3, 3, 3 then Complete For Time: Buy-In: 250m Row 40 OH lunges 30 ball slams 20 hand release push ups 10 on top of plate burpees Buy-Out: 50 DU’s Compare to May 29th: https://highlandstrength.ca/wednesday-may-29-2013/ Post your TIME to…

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Wednesday, February 26th, 2014

Workout of the Day Forward Rolls Handstand to Forward Rolls Handstand Walks then CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters  15 Chest-to-bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds)…

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Tuesday, February 25th, 2014

Workout of the Day Front Squat Find your 1 rep max. then Max Rep Strict Pull-ups then Deadlift Find your 1 rep max. then Clean Eating 8 minute ladder (1, 2, 3, 4…etc) Box Jumps Sit Ups Squats  Compare to:  https://highlandstrength.ca/friday-january-24th-2014/   Post your TOTAL REPS to the Whiteboard.    

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