Monday, November 30 Gym Open @ 5:20pm

Check out Chris Cooper’s radio interview with Dave Tate. It is well worth the time to stop and dial in.


3 rounds of:

  • 10 OHS with light bar
  • 10 Goblet Squats
  • 10 Pistols


Every 2 minutes for 12 minutes of:

  • 7 Back Squats + 3 Front Squats 
  • use 55%-60% of your FS Max as a starting point
  • build as form allows

Met-Con WOD:

This workout is designed to be done quickly. You should be able to get through the first round UNBROKEN. use your hook grip as it will make a big difference.

4 rounds of the following:

  • 21 KB Swings
  • 15 Hang Power Cleans @ 95/65
  • 9 Shoulder to Overhead @ 95/65
  • 6 Pull Ups

REST 1 minute between rounds


  • 20 Hollow Rocks
  • 10 Atlas Stones to Shoulder
  • 5 lengths of halls Farmer’s carries

Then try:

  • Banded  Bar Muscle Up drill
  • Earthquake Bar



About crossfitcphs

PE Teacher at Carleton Place High School
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