Monday, January 16 Gym Open @ 5:15am


Thanks to Mark Gormley for the donation of yet another Vomit Comet:)

The following is a quote from our esteemed pal, Jay Rhodes of CrossFit Ourlaw North:

Be a quitter this year.

Quit saying “no” to things.
Quit passing up opportunity.
Quit sitting on the sidelines of your own life.
Be someone who embraces challenge. Stand in front of your fears and face them head on. Be interesting. Find something you love and do it; and then find someone who’s better than you and learn from them.
Sign up for the open. Sign up for a nutrition challenge. Find a local 5k run. Join a rec sport league.

  • So, this leads us to the need to sign up for the CrossFit Games Open – go to and sign up – use CrossFitCPHS as gym

Who's got two thumbs and is pumped to register for the 2017 CrossFit Games Open?!?!


  • Row 250m or run 2 laps
  • 50 Double Unders or 150 Singles (or spend 3 minutes attempting DU’s)
  • 10 Jumping Squats with bar on back
  • 10 Cossack Squats with KB (pause in bottom for 3 seconds


Front Squats as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 5 reps @ 70%
  • 1 set of 3 reps @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 10 reps @ 72.5%
  • 1 set of 10 reps @ 72.5%

REST 2 minutes between sets

Met-Con WOD:

PART A> ‘Partner Action’

  • we can handle the Wall Balls if a crew moves into the hallway and bring their bar and plates to the rubber mats
  • Rx’d teams should use the Stairwell to achieve proper height – weights could also be brough to the area in hallway near stairs
  • others will use the weight room

3 rounds of:

1st partner does 16 WB, then 2nd partner does 16 WB , and so forth

  • 16 Wall Balls
  • 12 Hang Power Cleans @ 95/65
  • 8 Push Press @ 95/65
  • 4 Burpees
  • REST 1 minute

REST 5 minutes

PART B>  Modified CrossFit Open Workout 11.2

AMRAP for 10 minutes of the following:

  • 9 Deadlifts @ 155/105
  • 12 Sit Ups
  • 15 Box Jumps (Step Up and Downs)

REST 5 minutes


  • 10 Strict Pull Ups with pause at top (if possible)
  • 1 lap of inner loop Waiter’s Walk
  • 10 GHD Sit Up Hold in parallel-to-ground position (except for Rusty)
  • 15 D-Ball Over-the-Shoulders
  • 10 HSPUs
  • 10 Alexia Clarks (I will show the instagram video)






About crossfitcphs

PE Teacher at Carleton Place High School
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