Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Tuesday, May 22 Gym Open @ 6:15am

PREPARATION: 2 rounds of: 250m Row 8 DBell Hang Cleans 8 KB Snatch (each hand) STRENGTH: Every 2 minutes, for 20 minutes (10 sets), Clean as follows: *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ … Continue reading

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Monday, May 21 Gym Open @ 5:00pm

Finn Barry seeks discomfort… PREPARATION: Row/Ski/Airdyne 20 Calories 10 steps of X-Band Walks (Laterally) 10 Cossack Squats with plate out front 10 Jumping Prisoner Squats 10 Single-Leg Glute Bridge (5L/5R) ¬†Pigeon Hip Opener on a box (1 minute each side) … Continue reading

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Friday, May 18 Gym Open @ 6:15am

Throwback Friday…. PREPARATION: Row 200m @ Rate 24; Row 100m @ Rate 26; Row 200m @ Rate 28 2 sets of 10 reps of One Arm DB Bench Press 2 set of 10 reps of Tricep Rope Push Downs STRENGTH: … Continue reading

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Thursday, May 17 Gym Open @ 6:15am

PREPARATION: Row 500m 10 reps of Double KB Sit Up to Overhead crouch to Downward Dog to Cobra and reverse STRENGTH: ¬†Deadlift as follows: 1 set of 8 reps @ 50% 1 set of 5 reps @ 60% 1 set … Continue reading

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Wednesday, May 16 Gym Open @ 6:15am

PREPARATION: Row 30 calories 10 Power Clean with bar 8 Hang Squat Clean with bar 6 Squat Clean with bar STRENGTH: 8 reps of Hang Power Cleans @ 50% 7 reps of Power Cleans @ 60% 6 reps of Hang … Continue reading

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Tuesday, May 15 Gym Open @ 6:15am

Cole works his core:) PREPARATION: Row 750m 15 Air Squats 4 Lateral Burpees over the Rower (or a barbell) 6 reps of Jump into Split   Snatch Warm-up STRENGTH: Well, we have been working on this for a long time… … Continue reading

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Monday, May 14 Gym Open @ 5:15pm

Mondays bring new opportunities… PREPARATION: Run 1 lap 10 Pause Goblet Squats 5 Hang Power Clean + 5 Hang Clean + 5 Clean with bar 5 Clean and Jerk with bar STRENGTH: A little change-up for tonight:) take 20:00 to … Continue reading

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