Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Sunday, F(ab)ruary 25 Gym Open @ 9:30am

  PREPARATION: Row 14/12 Calories 8 Toes to Bar 10 DB Hang Power Clean and Press (5L/5R) STRENGTH: this should be done after 18.1 (if you are doing 18.1)   Met-Con WOD: Workout 18.1 Complete as many rounds as possible … Continue reading

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Friday, F(ab)ruary 23 Gym Open @ 6:15am

PREPARATION: Row 14/12 Calories 8 Toes to Bar 10 DB Hang Power Clean and Press (5L/5R) STRENGTH:   Met-Con WOD: For those wishing to give the Online Comp a try: Workout 18.1 Complete as many rounds as possible in 20 … Continue reading

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Thursday, F(ab)ruary 22 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Good Mornings with 65/45 10 reps with Landmine STRENGTH: Using 100% of your recent Deadlift Max, complete the following:  1 set of 5 reps @ 50% 1 set of 5 reps @ 60% then, 4 sets … Continue reading

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Wednesday, F(ab)ruary 21 Gym Open @ 6:15am

Welcome back, Doc! PREPARATION: Row 30 Calories 10 reps of Anti-rotation with Hold on GHD 10 Hang Cleans with a bar 8 Cleans from the blocks (bumpers) STRENGTH: E2MO2M, for 7 rounds (14:00) complete: 2 Power Cleans Met-Con WOD: 4 … Continue reading

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Tuesday, F(ab)ruary 20 Gym Open @ 6:15am

PREPARATION: Row 500m 10 Renegade Rows on TRX straps… (new skill) Snatch warm-up as usual STRENGTH: In 15 minutes build to today’s heavy-ish snatch, and then… For max load, in 3 minutes: 5 Snatches Event Rules: You only get a … Continue reading

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Monday, F(ab)ruary 19 Gym Open @ 4:00pm

Family is always the number one priority – and our gym family is a big part of mine – thanks for being such a great group of people PREPARATION: Row 24/20 Calories 10 Goblet Squats with a 2 second pause … Continue reading

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Sunday, F(ab)ruary 18 Gym Open @ 9:00am

PREPARATION: Row 30 calories 10 Push Ups 10 Sit Ups 10 Seated (on floor) BB Presses STRENGTH: PART A> PART B> 5 Strict Press + 1 Push Press (start @ 60% of your Strict Press Max and increase) 4 Strict … Continue reading

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