Day 76: Monday, January 5, 2015

  • There are 14 Training Days left in the semester: we will start our Testing on January 12
  • For the record, the gym was open 12 times over the holidays (only Cayla Anderson and Kyle Coleman took advantage of the times)

Conor Oakley cleaning 285 as part of a complex at Rideau CrossFit on Saturday. Coaches Dickie and Kelly and a slew of DicFit members had an intense training session with Coach Mark Singer and former CPHS stud, Ryan Cuthbert.



15 minute EMOM: you will work with a group of 3; each member on a different exercise; you have a minute to complete reps; do not go past 35 seconds, so that you have 25 seconds of rest

  • 10 Med Ball Cleans
  • 10 Pull Ups
  • 10 Goblet Squats


  • 3 sets of 5 reps of Bench Press @ 75%, 80% and 85% (plus 5 pounds)
  • 3 sets of 5 Pendlay Rows

Met-Con WOD:

10-1 reps of the following:

  • Push Ups
  • Hang Power Cleans @ 50% of your max
  • Box Jumps
  • Sit Ups



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 5, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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