Monday, June 18 Gym Open @ 5:10pm


David put in a solid week!!


  • run 1 lap
  • 20 Air Squats
  • 10 Goblet Squats
  • 5 reps of 1 + 1/4 Goblet Squats


  • 10 reps of Front Squat @ bar
  • 6 reps of Front Squat @ 50%

and then…

Establish a current 3 rep Max of:

  • 1+1/4 Front Squat

REST 2:00 between sets

  • start at a load of 50% of Front Squat Max
  • build in weight over the course of 6 sets
  • The intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top.

Met-Con WOD:


In a team of 3 or 4, collect as many reps as possible in 4:00 at each of the following stations

  • the idea is to work with odd objects and have fun at the same time

STATION 1: “The Yoke’s On You”

  • carry the Yoke from cone to cone as many times as possible in the time
  • each length is worth 150 pounds when the Yoke is empty
  • keep accurate track of trips 
  • SCORE is TOTAL POUNDS carried in the 4 minutes

STATION 2: “Sandbag Stairmaster”

  • carry the sandbag up the stairs to the first landing, and then perform 5 Zercher Squats
  • return to your team and drop the sandbag on the floor
  • every team member must clean the sandbag each time they pick it up
  • SCORE is the TOTAL NUMBER of trips  (up/down is 1) in the 4 minutes

STATION 3: “Famer’s Carries”

  • Carry the weights from cone to cone – two weight choices available
  • next person cannot go until the previous partner is back behind the tire
  • SCORE is the TOTAL NUMBER of trips (there and back is 1) in the 4 minutes

STATION 4: “Do you have the stones?”

  • the first person picks up the Atlas Stone and carries it to the Jerk Block and places it on the rubber mat top
  • the second person picks it up from the other end of the Jerk Block and returns it to the start point
  • the third person picks it up and the process repeats for the fourth and subsequent partners
  • SCORE is the TOTAL NUMBER of carries (there and back is 2) in the 4 minutes

STATION 5: “Time to Log In”

  • depending on your ability, use either “Smoothie” (the Strongman Log) or the Fat bar axle to put the weight overhead
  • any way possible overhead is fine – full lockout is mandatory
  • keep accurate score of the accumulated pounds
  • SCORE is the TOTAL POUNDS lifted overhead by the team in the 4 minutes

STATION 6: “Retirement”

  • first person flips tire and then does 5 Push Ups on the tire
  • repeat through group
  • next round, after flip, strike tire with Sledge hammer 5 times
  • repeat through group
  • continue the pattern until 4 minutes is up

STATION 7: “Air Assault Annihilation”

  • collect as many calories on the bike as possible in your group

REST 5:00

Mid-line Mania:

60 second plank (break it up if need be to keep tension)

  • 50 Flutter Kicks
  • 40 Russian Twists
  • 30 Sit Ups
  • 20 Overhead Lunges with Dbells
  • 10 attempts at holding a freestanding Handstand 

About crossfitcphs

PE Teacher at Carleton Place High School
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