Author Archives: crossfitcphs

About crossfitcphs

PE Teacher at Carleton Place High School

Monday, August 13 Gym Open @ 5:15pm

PREPARATION: Run 1 lap 8 Burpees + 8 Pistols 5 reps of the opening Complex with bar 2 reps of the opening Complex with 40% STRENGTH: E2MO2M, for 8:00 (4 sets), complete the following Complex: 1 Hang Power Clean + … Continue reading

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Friday, August 10 Gym Open @ 6:00am

PREPARATION: Row 600m 10 Incline DB Press 8 Incline Flyes 6 DB Floor Press STRENGTH: Superset the following: DB Bench Press/Single-Arm DB Row: 10 reps 8 reps  6 reps 4 reps 2 reps Heavier each round DB Pull-Overs as follows: … Continue reading

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Thursday, August 9 Gym Open @ 6:00am

The same applies to “working out” – find your crew to make it enjoyable to push our limits PREPARATION: Air Assault Bike for 25/20 Calories 15 Thrusters with bar 20 Rubber Band Lat Pulls 10 Good Mornings STRENGTH: Deadlift as … Continue reading

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Wednesday, August 8 Gym Open @ 6:00am

  PREPARATION: Row 500m then, complete the following with an empty bar: 5 Behind the Neck Press  5 Behind the Neck Press with Split  5 Jump to Split  5 Hang Power Cleans 5 Hang Cleans 5 Hang Cleans and Split … Continue reading

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Tuesday, August 7 Gym Open @ 6:00am

The fun never ends:) PREPARATION: Row 500m 10 Wall Ball 10 KB Snatch (Left and then Right) 10 Slam Ball EMOM for 4:00 (4 sets): Muscle Snatch + Overhead Squat @ bar – 60% STRENGTH: E2MO2M, for 6:00 (3 sets): … Continue reading

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Monday, August 6 Gym Open @ 4:30pm

PREPARATION: Run 1 lap 10 reps of (Goblet Squat + Swing) 10 Sit Ups + 10 Push Ups STRENGTH: 1 set of 8 reps of Front Squat @ 50% 1 set of 6 reps of Front Squats @ 65% 1 … Continue reading

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Friday, August 3 Gym Open @ 6:00am

PREPARATION: Row 500m 10 Incline Flyes 10 Dual DB Rows STRENGTH: E2MO2M, for 12:00 (6 rounds) Bench Press as follows: 20 reps @ 40% 12 reps @ 57.5% 10 reps @ 62.5% 8 reps @ 70% 6 reps @ 75% … Continue reading

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