Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Friday, January 18 Gym Open @ 6:05am

Rusty and Nick getting after the action PREPARATION: Row 4:00 or Run 4 laps 8 reps of Seated Floor Press with Bar 8 reps of One-Arm DB Rows (8R/8L) 8 reps of Seated Floor Press with Dbs STRENGTH: Banded Barbell … Continue reading

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Thursday, January 17 Gym Open @ 6:05am

PREPARATION: Row 600/480m 10 Banded Air Squats 10 Banded Glute Bridges with 3 second hold  10 Strict Press + 10 Push Press + 10 Thrusters with the bar STRENGTH: Compete 8 sets of the following Complex: Hang Power Clean + … Continue reading

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Wednesday, January 16 Gym Open @ 6:05am

Christie gets to hang with CrossFit CPHS alumus, Bryce Ritchie, who is a coach at CrossFit Limestone PREPARATION: Row 20/15 Calories 10 KB Deadlifts (one KB) 10 Banded KB Swings  10 Banded Good Mornings STRENGTH: Messing with your heads today … Continue reading

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Tuesday, January 15 Gym Open @ 6:05am

Exceptional effort by the Monday Maniacs PREPARATION: 2 rounds of: 2:00 Row/Air Assault/Ski 10 Inchworms 10 Lateral Lunges 10 Ring Rows 10 Hand-Release Push Ups 5 V-Ups STRENGTH: Burgener Warm-up E2MO2M, for 6:00 (3 sets): 2 reps of Muscle Snatch  … Continue reading

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Monday, January 14 Gym Open @ 5:15pm

Brody knows how to put the time in effectively! PREPARATION: run 1 lap or Row 250m 10 Rabbit Hops 20 Air Squats + 15 Goblet Squats + 10 Pistols with KB held in front Met-Con WOD: E2MO2M, for 10 minutes … Continue reading

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Saturday, January 12 No Open Gym:(

PREPARATION: Run 600m  or Row 40/30 Calories 10 Ring Rows 10 Hip & Back Extensions on GHD 10 Turkish Get-Ups (5L/5R) 10 KB Swings STRENGTH: none – REST:) Met-Con WOD: CrossFit Benchmark “Helen” 3 rounds of the following: 400m Run … Continue reading

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Friday, January 11 Gym Open @ 6:05am

Our Murph! PREPARATION: Row 24/16 Calories 40 Double Unders or 2:00 of attempts 10 Overhead Squats @ bar 10 Incline DB Flyes 10 Dual DB Rows In order to allow for more efficient use of the rowers, 1/2 the group … Continue reading

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