Monday, April 7th, 2014

Workout of the Day Thruster Find your 5 rep max. 5, 5, 5, 5, 5 then “Fran” 21-15-9 reps, for time: Thruster  Pull-ups LEVEL 1: 65#/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    Post your TIME to the Whiteboard.

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Saturday, April 5th, 2014

  Workout of the Day “Gently Down the Stream” 500m row (partner 1) “Cindy” (Partner 2) 5 pull-ups 10 push-ups 15 squats When partner 1 finishes the row, the partners switch with partner 1 picking up where partner 2 left off in the Cindy AMRAP. Post your total rounds of Cindy to the Whiteboard.    …

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Friday, April 4th, 2014

Workout of the Day Deadlift Find your 10 rep max. then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups LEVEL 1 single skips   LEVEL 2 1/2 DU Attempts/2x single skips   LEVEL 3 Rx’d   Post your TIME to the Whiteboard.  

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Saturday, March 29th, 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. One team member must row at all times (200m…

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CrossFit Open 14.5

Workout of the Day CrossFit Games Open Workout 14.5MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Bar-facing Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Bar-facing Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps…

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Thursday, March 27th, 2014

Workout of the Day   Skill Work: DU’s then Skill Work: Rope Climb then 7min AMRAP 3 tire flips 6 tire jumps 3min REST 7min AMRAP 5 candlesticks 5 burpees **Compare to Jan 14th** https://highlandstrength.ca/tuesday-january-14th-2014/   Post your TOTAL ROUNDS to the Whiteboard.  

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