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. Wednesday's conditioning work includes chinups, wall ball, and double unders.
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Good work! Awesome picture!!
Helllls Yeah! Go Heidi!
bad ass!
Amazing!!!
Lookin' good girl, per usual. Can't wait to see you tonight!
Great pic!
Crossfit = awesome!!!
PS - Wednesday morning and the whiteboard is already full ... :D
Cfwu
Cleans 105 x 3
5 rnds
3 hspu
10 wall ball 14lbs
25 double unders
12:07
Shoulders felt tired today hspu were hard! Nice work everyone!
wu x 2

daily squats 70, 80, 90, 100

Deadlift to 150 x 3 (3R @ 90% of pgm 165)

WOD 5 rounds of
5 chinups, jumping on rings
10 wall ball (10 lb)
75 single unders

8:29. Happy Wednesday!
6am
Warm up/Stretch

Deadlift to 285 x 5 (PR) felt good.

WOD 5 rounds of
5 strict chinups
10 wall ball (20 lb)
25 Double Unders (75 single unders)

Did first round with double unders but was taking me forever so I switched back to Singles. Good thing cause I would be still doing the WOD..

Time: 8:50

Gotta love wall balls ...
I'm still sick. :-( Up to the coughing fit stage now... lovely! Can't wait to get back in the gym! Looking like it won't be till next week, the way this flu is going. Happy training everyone! Remember to enjoy that you can be training!
Warm up
Snatch 130xfx1xf, 115x2x2
Clean and Jerk 152x1x3, 132x2x2
Front Squat 190x2

Yoga 30 minutes(afternoon)
Back for CrossFit Kids at 3 :D
11AM: squat 500x1. 12PM: atlas stone on 48" platform 270x3 in 30 seconds (PR). Sweet day!

CFWU

Daily squats 95x1, 145x1, 165x1, 185x1

Power snatch up to 80x3

Power cleans up to 90x3
Bench x 3 350

Daily Squat 135-225-275-335-350

Though bench was a rep PR turns out I hit this for 4 on Dec 19th, oh well, on the 3 rep scheme I think there is lots left in the tank.
Sorry that bench should say 250...wishful thinking
Warm up
Daily squats to 145x1
Straight leg deadlift to 95x5

WOD
5 rounds of:
5 strict chin up (ring rows)
10 wall balls (14)
75 singles

Time was 12:31.

Great work nooners!!!
Have a great day!!!
Wx2, 55 tempo push ups, 2x1min squat, 5 rounds- 5 ring rows, 10 wall balls (blue), 75 singles time=8:12 :)
Warmup & Daily Squats to 225# x 1

Bench Press to 135# x 5 (sorry Jodi!)

5 Rounds of
5 strict chinups
10 wallball (14#)
25 DU

8:48 ... DU's still suck the life out of me .. too much hoppity hop
AM:
Hot Tub/Stretch. Snatch 128x1x3. Clean 156x1. BTN Jerk 131x1. Chinups BW+30x3.

PM:
Front Squats 166x2.

And now a surprise visit from my Mom. FUN!
What a rushed day but such a great day!! I didn't have time for the WOD but still had a good workout

Warm-up x 1.5
Press to 72x4xF .... Unreal to think just a few weeks aho I was stuck at 66lbs!!
I will try for all 5 next week.
PM session

Snatch work
45 x 3
65 x 3
85 x 3
105 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 2

Lots of failures at 195 but it's been a long day.
wuX1
Deadlift to 155 X 5
5 rounds:
5 ring rows
10 wall balls (14)
75 singles

I did attempt doubles for the first two rounds but got way too frustrated and switched back to singles. I'll be able to do doubles one day, just need to keep trying!
Snatch
135x3

Front squats
200x5
Deadlift to 200 (3R @ 90% PM 220)

WOD
5 rounds of:
10 situps (no chinups, arms are dead from Monday ring dips?)
10 wall balls (14#) - mostly no reps, lol
25 double unders
9:56

Just glad I moved today

Good job on your deadlifts Heidi!
Deadlifts x 3 to 240
5 rds
5 strict chin-ups
10 wall balls
25 double unders
11:12
Thanks Kim.....they are getting heavy again!
Nice deadlift PR Drew!