Monday, June 23 Gym will be open during exams

  • For those of you who wish to work out, please come see me in the weight room or in my PE office
  • A WOD will be posted on the wall
  • Check in with me every day until Friday – Commencement is on Friday, so the workouts will have to be completed by 11:30 am


  • Strict Press/Push Press/Push Jerk/Behind the Neck Split Jerk complex
  • EMOM for 10 minutes (heavier each round)

Met-Con WOD:

“Lumberjack 20 Lite”:

20 Deadlifts 225/135  (275 is Rx)
Run 250m (400m is Rx)
20 KB swings 
Run 250m
20 Overhead Squats 95/55  (115 is Rx)
Run 250m
20 Burpees
Run 250m
20 Pullups   (Chest to Bar is Rx)
Run 250m
20 Box jumps
Run 250m
20 DB Squat Cleans 45/25
Run 250m


  • 3 sets of 8 Rear Delt Flyes



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on June 23, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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