The workouts at CrossFit Fredericton always include warm up, strength, conditioning, and mobility. The details are customized by a coach based on your schedule and fitness level. Tuesday's conditioning work includes squats, double unders, and russian kettlebell swings. :)
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now that's a man.
I don't know what I did to deserve that quote, thanks Tony.
Eric, it was either this quote or something from Nicki Minaj. Want me to change it?
A little birdie told me that one of our noon crew turns the big 5-0 tomorrow! Congrats Ross!
Warm up & Stretch
Overhead Press to 110 x 5
AMRAP in 10mins of:
20 Squats
30 Double Unders (subbed 90 SUs)
10 Kettlebell Swings (1.5pood)
Result: 4 + 95

Squat Therapy: 4x15@65#

Pulled something in my back squatting yesterday. Need to stay off those toes and keep form. Love that more squats is the remedy ;-)

WOD AMRAP 10 mins
20 Squats
30 DUs

6 rounds

Happy I made it in. Everything was seized when I woke up, a bit better know. John told me about the Gate theory, I am fooling my body by making other parts of it hurt more :-)
CFWU x1.5 (no legs)
Press to 65
AMRAP in 10 min of:
20 squats
30 double unders
10 Russian KB swings - sub 10 situps
Ey Rob! Once you pick up the Big Red, you can't put him down. Gravity loves Big Red.
Rob, I don't want to say that your color blind BUT I'm pretty sure you were using the same color as I was and it wasn't Purple.. ;)
Press to 64 *PR woo hoo!

AMRAP in 10:
10 pushups
90 SU
10 sit ups

5 + 2

Felt good to be up at 5am again! haha
11AM: squat 495x2, 495x1. Wanted more volume at this weight, but felt tired last couple of days. I guess the ride is over! I'll reset my daily and coast for awhile. If I feel fresh in a couple of weeks I might ramp up again and see if I can crack 525+.
I was running late again! This work thing is getting in the way! Maybe I should just not have a job HAHA So my warm-up was patchy and done between sets.

Overhead Press to 64x5 (back to my PR for reps - Tackling a new PR next week for this and for squats!)
AMRAP in 10mins of:
20 Squats
30 Double Unders (subbed 90 SUs)
10 Kettlebell Swings (12kg)
Result: 5 + 16
Daily Squat 315 (x1)
Bench 240 (x4 + 1)
Cleans 255 (x1)

Movements were just a little off today...
Hot Tub. Stretch. Warm Up. Front Squat 165x1. Squat 235x1. KB Rows. More stretching, foam rolling, and lacrosse balling.

Walk to visit Adam.


Daily squats 95x1, 135x1, 155x1, 175x1, 195x1

Split Jerk up to 75 x 3

WOD: Amrap in 10 mins:
20 squats
30 DU
10 russian kb swings

5 + 38
Push press (x3) - 45, 65, 75, 87, 92, 97 - 2, F, F
*PR!* Will aim to get all 3 next week.

10 min AMRAP
20 squats
30 double unders
10 russian kettlebell swings (yellow/1 pood)

3 rounds + 52

One of my NY's resolutions is to not sub out DUs, no matter how few rounds or how long the WOD takes me. So voila... got 90 of 'em today. Yay! :-)

Nice work everyone!
Warm up
Daily Squats 95x1, 115x1, 130x1 and 140x1

Bench to 82x1

AMRAP in 10 mins of:
20 squats
30 DU (90 singles for me)
10 Russian Kettlebell swings (yellow pod)

Did 3 rounds + 20.

Great work nooners!!!
Have a great day!!!
Good work Peta!!! That's an awesome resolution!!!
OH Press to 135x4 (PR) ..
number 5 would just not come up...was close!

10 min AMRAP
20 squats
30 double unders/90 singles
10 russian kettlebell swings (grey)

Press (3r@90%) PM 120

Squats (3r@90%) PM 365

10 min AMRAP
20 Squats
30 Double Unders (stupid damn long rope again)
10 Russian KB Swings (2 pood)


Discussion with R2D2 regarding my counting skills. :-)
Warm up
Snatch 118x1, 98x2x2.
Clean and jerk
115x1, 131x1, 141x1,151x1,156x1,161x1.
166x1, 170x1, 173x1, 176x1xfxf, 173x1xfxf,153x2x2.
135x1,160x1, 195x1, 215X1,235X1, 245X1, 255xfxf. Squats felt so good today!!

Great day lifting and I feel consistent again which really helps my head :P
10 min hot tub, WP x 2 (no squats), 45 tempo push ups, 4 x 30 sec squat, 1.5 min plank, AMRAP in 10 min= 20 squats- 90 singles- 10 Russian kettle belts 4+30, lots of streching
Bench x 5 to 95
Amrap in 10
20 squats
50 single skips
10 Russian Kb swings(purple)
7 plus 10
Good work evening crew!
Nice to see your ankle isn't slowing you down Heidi.
Light lifting @ Goodlife
Front squats

Overhead Press

Played around with cleans and overhead squats. No bumbers=no fun
I see your letting just anyone join since i left
They needed another rugby playing bar working delinquent to fill the gym with the smell of hangover. I stepped up.
haha its a rough roll but someones gotta do it
I'm no Dylan, but I try.