Day 66: Tuesday, December 9


Jason Pang's photo.


  • lap of hall: sideways down first hall; other way sideways in Tech hall; high knees in Science hall; run up stairs as fast as possible; walk down stairs; walk on heels into weight room

Day 7 of the 15 Days of Christmas Challenge:

try the med ball move from 0:13 onward…



  • 5, 3, 1 reps of Cleans @ 85%, 90% and 95%

Met-Con WOD:  “4-Ever Together”


4 minute AMRAP (switch whenever you need to) of the following:

  • Front Squats @ 115/65
  • score is TOTAL REPS for group

REST 2 minutes


10 minute AMRAP (switch whenever you need to ) of the following:

  • 40 Air Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups
  • score is total reps (100 reps a round)

REST 2 minutes


EMOM for 10 minutes (switch when sensible to do so) of the following:

  • first 30 seconds – Hang Power Clean @ 75/45
  • second 30 seconds – Box Jumps with KB 

(modified WOD from CrossFit Connection)



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on December 9, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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