Monday, February 10th, 2014

Workout of the Day Clean & Jerk Find your 5 rep max. 5, 5, 5, 5, 5 then 7 minute AMRAP 3 burpees 6 pistols (alternating legs) 9 sit ups LEVEL 1 Ring supported pistols OR Squats   LEVEL 2 Ring OR Rig supported pistols   LEVEL 3 Rx’d   Compare to September 9th: https://highlandstrength.ca/monday-sept-9th-2013/…

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Saturday, February 8th, 2014

Workout of the Day Team WOD: 20 minute time cap **In teams of 3 – one person must always be rowing, while the other 2 are alternating reps on the following movements. You can only switch the person who is rowing when a movement has been completed. E.g when 100 box jumps have been completed,…

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Wednesday, February 5th, 2014

Workout of the Day CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatch (75/45 lb) 30 Burpees 30 Snatch (135/75 lb) 20 Burpees 30 Snatch (165/100 lb) 10 Burpees Max rep Snatch (210/120 lb) LEVEL 1 45#/35#  55#/45# 65#/55#   LEVEL…

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HAPPY BIRTHDAY SHANNON!!!

Workout of the Day “Crossroads” 70 sit ups 60 kb swings 50 push ups 40 box jumps 30 ball slams 20 thrusters 10 Handstand push ups LEVEL 1 35#/18# 20″/12″ 10#/4# 45#/15# or PVC    LEVEL 2 44#/26# kb 24″/20″ box 15#/10# mb 55#/35# thrusters   LEVEL 3 53#/35# kb (or heavier) 30″/24″ box 20#/15#…

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