Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Friday, March 13 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 30/24 Calories 10 Push Ups + 10 Sit Ups¬† 10 DB Bench Press + 10 DB Rows STRENGTH: E2MO2M, for 10:00 (5 rounds), Bench Press as follows: 10 reps @ 50% 8 reps @ 60% 6 reps @ … Continue reading

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Thursday, March 12 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike 30/24 Calories 10 reps of KB on back Good Mornings 5 Yoga Pikes 5 Inchworms 5 DeadBug with KB 10 Banded Single Leg Pull-downs 10 Banded Straight Arm Pull-downs STRENGTH: E2MO2M, for 10:00 (5 rounds), Deadlift as follows: … Continue reading

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Wednesday, March 11 Gym Open @ 6:05am

Cody gets down to some serious business. PREPARATION: Row/Ski 750m or Bike 1500m STRENGTH: E2MO2M, for 8:00 (3 rounds), complete the following Complex: 1 Power Clean + 2 Jerk Dips + 1 Squat Clean @ 50%, 55% and 60% E2MO2M, … Continue reading

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Tuesday, March 10 Gym Open @ 6:05am

PREPARATION: Row/Ski 750m/600m or Bike 1500m/1200m STRENGTH: Today, we are going to work on our acceleration in the Snatch by working from the blocks:) The emphasis is on a big pull, shrug and pull under (your traps should be tender … Continue reading

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Monday, March 9 Gym Open @ 5:00pm

PREPARATION: Row/Ski/Bike 20/16 Calories 10 steps of X-Band Walks (Laterally) 10 Cossack Squats with plate out front 10 Zercher Squats 10 Single-Leg Glute Bridge (5L/5R) ¬†Pigeon Hip Opener on a box (1 minute each side) STRENGTH: E2MO2M, for 10 sets … Continue reading

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Friday, March 6 Gym Open @ 6:05am

PREPARATION: Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28 10 reps of One Arm DB Bench Press 10 reps of Tricep Rope Push Downs 10 reps of Bird-dog Renegade Row STRENGTH: E2MO2M, for … Continue reading

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Thursday, March 5 Gym Open @ 6:05am

PREPARATION: Row/Bike/Ski for 3:00 10 Good Mornings with Mace, KB or Bar 10 Lilly Shrugs 10 Bulgarian Split-Stance RDL and Bent-Over Row on Med Ball 5 Double Med-ball Walk-outs STRENGTH: E2MO2M, for 14:00 (7 rounds), Deadlift as follows: 12 reps … Continue reading

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