Day 78: Wednesday, January 9 2013 New Pull-up Rig Installation!


  • food for thought!!
  • Today we are getting our super-cool Evolution Pull-Up rig installed by Sports Systems Canada
  • Don’t forget that on Thursday Period 1 and 4 classes are at the rink playing Hockey
  • Period 3 class will be in the gymnasium on Thursday


  • 3 sets of  5 reps of Deadlift @ 75%, 80% and 85%

Met-Con WOD:

10 deadlifts (185#/135#)
15 barbell rows
20 jumping lunges
25 kettlebell swings (53#/35#)
30 double-unders or 120 singles
25 kettlebell swings (53#/35#)
20 calories on rower or Airdyne; or 4 laps of halls; or 2 sets of stairs with double hop)
15 barbell rows
10 deadlifts (185#/135#)


  • 25 Floor Wipers with minimum of 95# 

About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 9, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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