Wednesday, January 22nd, 2014

Workout of the Day Shoulder Press Find your 3 rep max. 3, 3, 3, 3, 3, 3 then CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk  3 Toes-to-bar 6 Clean and jerk  6 Toes-to-bar 9 Clean and jerk  9 Toes-to-bar 12…

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Monday, January 20th, 2014

Workout of the Day EMOM- 12 minutes *Begin with 70% of 1RM power clean weight – increase weight by 5# every 2 minutes. Continue until you cannot complete the reps within the minute* Option #1: 1 squat clean + 2 front squats Option #2: 1 power clean + 3 front squats MOBILITY **Compare scores to…

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Friday, January 17th, 2014

Workout of the Day Snatch Find your 3 rep max. 3, 3, 3, 3, 3, 3 then 16min AMRAP 10 KB snatches 40 DU’s 10 SDLHP (95#, 65#) LEVEL 1 26#/18# 40 single skips 55#/35#   LEVEL 2 35#/26# 80 single skips OR 20 DU attempts 75#/55#   LEVEL 3 53#/35# 95#/65#   Post your…

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Monday, January 13th, 2014

Workout of the Day Hang Muscle Snatch 5, 5, 5, 5, 5 then DU Skill Work Double Unders 5 ROUNDS 2 minute Ladder, 30 seconds REST between Rounds 5-10-15-20-25-30…etc **if you mess up in a round, e.g. round 15(reps) you only get to 13 before you fault…you must redo your set of 15 before moving…

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HAPPY BIRTHDAY LISA BLUMHAGEN!!!

Workout of the Day Partner WOD: For Time
 60 wall balls (alternating) 
6 x 100m run relay with ball
 60 ball toss sit ups
 6 x 100m run relay with ball
 60 burpee ball slams (alternating) 
6 x 100m run relay with ball **Compare to Aug 17th** https://highlandstrength.ca/saturday-aug-17th-2013/ Post your Time to the Whiteboard.  

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