Wednesday, November 23 GYm Open @ 6:15am

Please sign up using the following link.  We will be performing this WOD at our gym on Saturday, January 21 at 9:00 am in support of this cause.


  • Row 20 Calories
  • 20 Goblet Squats
  • 20 V-Ups
  • 20 KB Swings


  • we are going to be using the Jerk Blocks, so we will be doing repeated triples, doubles and singles
  • load will increase as form allows

Met-Con WOD: “Heavy Bell”:

Complete, using a 60+/35+ KB,  the following for time:

  • 50/40 Calorie Row


  • 10 KB Swings
  • 9 Goblet Squats
  • 8 KB Swings
  • 7 Goblet Squats
  • 6 KB Swings
  • 5 Goblet Squats
  • 4 KB Swings
  • 3 Goblet Squats
  • 2 KB Swings
  • 1 Goblet Squat

About crossfitcphs

PE Teacher at Carleton Place High School
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