Day 59: Wednesday, November 30 Period 3: WOD; Period 4 Gym Action

• PLEASE GET YOUR HOODIE ON……
• BRING YOUR HOODIE OR CrossFit CPHS t-shirt to class on Friday – photo op!!!
• don’t forget to register for the PUSH/PULL event tomorrow! $5 towards new bumpers

 Period 3 class is doing the WOD from yesterday (or Personal Workout):   

 

WOD: STAIR-ING You Down (and Up)

• farmer’s carry to stairs
• put dbs down and perform 5 burpees
• walk up stairs with dbs to first landing
• stop and do 10 push ups with hands on dbs
  

  Cassidy rockin' the pyjama power cleans!

• walk up stairs to next landing
• stop and do 15 goblet squats with 1 db
• walk to next landing
• put dbs down and perform 20 mountain climbers
• walk to next landing
• put dbs down and perform 25 sit ups
• walk to next landing
• put dbs down and peform 30 air squats
• walk to the top
• put dbs down and perform 35 jumping jacks
• walk down stairs to bottom with dbs
• run to drink fountain – get a drink
• run around rest of hallway loop back to dbs
• repeat
• When you are done, return to dbs to weight room rack
• work on some form of an Olympic Lift when you are done: Snatch, Clean and Jerk; or Power Cleans