Day 12: Wednesday, September 17

  • Last period classes will be out for the Terry Fox Run

terry fox








After a few warm up sets, move through the following. Add weight each set as long as your form stays solid

  • 3 sets of 8 Deadlifts

Met-Con WOD:

Working in groups of 2: (so each person will do 1/2 of the reps listed)

Break the number of reps into manageable chunks for each partner (as in ” I do 10., you do 10″, and so forth)

  • 100 Double Unders (300 Single Skips)
  • 90 Air Squats
  • 80 Sit Ups
  • 70 Push Ups
  • 60 Back Squats 95/55
  • 50 Mountain Climbers
  • 40 Deadlifts 95/55
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups


  • watch the following video and then perform
  1. Set up for a front squat with the kettlebells in the rack position.
  2. Perform 5 squats.
  3. With the kettlebells remaining in the rack position, walk 15 to 20 metres
  4. Perform 4 squats.
  5. Walk back to the starting position, again with the kettlebells in the rack position.
  6. Perform 3 squats.
  7. Continue in this fashion until you perform 1 squat.



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 16, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: