Day 4: Thursday, February 5

  • From the outset, it looks like all three classes are full of hard working and enthusiastic learners:)
  • Remember: if you are feeling a little sore, that is completely natural; if you are feeling more than that, let me know
  • The key is always to master the mechanics first; practice them consistently to improve them; and then we ramp up the intensity as our form allows


12-8-4 of the following:

  • Goblet Squats
  • Around the World


  • pain ball festival


  • Bench Press
  • Rows (Bent-Over, Pendlay)
  • Thrusters
  • OHS
  • Tire Flips

Met-Con WOD: Skill Intro Chipper

  • 1 wall walk and hold
  • 2 front rolls
  • 3 burpee pull ups 
  • 4 tire flips
  • 5 ab wheel rollouts
  • lap of the halls
  • 6 knees to elbows (or knees up)
  • 7 Pendlay Rows
  • 8 thrusters
  • 9 KB swings
  • 10 OHS (Overhead Squat) with PVC
  • lap of the halls
  • 15 Bench Press
  • 20 hard-core pulls on the rower 
  • 25 sit ups with med ball 
  • 30 bench hops
  • 35 calories on the Ski Erg
  • 40 seconds on the AIrdyne
  • 45 second side planks for both right and left sides
  • 50 jumping jacks
  • 100 skip ropes

About crossfitcphs

PE Teacher at Carleton Place High School

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

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