The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and chinups.
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Probably not a good idea to insult fans on your fb page.
Justin, who has been insulted?
CFWU x 2 (HSPU x 12 x 2)
Squat DELOAD 5RM @ 60% of 370
125, 150, 175, 200, 215, 225

AMRAP in 20 minutes of:
400m Run
Max Chin-ups
Score: 31-20-20-15-15-15-20 = 136 *PR*

Nice work 6am!
Squats to 125
AMRAP in 20 min of:
400 m run
max chinups
8 rounds + 31 chinups (got 4 chinups each time except the last)
Good work everyone!

Walked in on the last few minutes of the 6 AM class - WOW lots of positive energy going on there this morning!

Warm Up
Back Squats build to 205 x 5

WOD: 1/2 NICOLE (due to time pressure)
AMRAP 20 mins (10 mins) of:
400 m runs (40 Air Squats)
Max Chin Ups (Ring Rows)
5 Rounds 42 Ring Rows

Corey and I had a semi-private class this morning. Gave Coach J lots of time to scrutinize!!
6am Class
Squat Therapy to 95#
AMRAP in 20mins of:
400m Run
Max Chinups
Results: 8 Rounds 23 Chin ups (3/3/3/3/3/3/3/2)

Full class this morning...great workout!
I think the quote reminds me to do what I do for myself...and not for any fans, even if roller derby fans (in my case) are maybe the best fans in the world. I do like this quote, alot. Merci!
Squat to 250 X 5

AMRAP in 20 minutes of:
400m Run
Max Chinups
6 Rounds 63 Chinups
Warm up.
Snatch 115x1x2.
Then practiced Power snatch at 95.
Power cleans 150x1x2.
Clean 155x1.
Nothing real heavy today but fun.

Workout "Nicole"
AMRAP 20mins:
400m run
Max chinups
7/ 99 chinups.
Short cyclocross ride. Beauty of a day:)
12PM: snatch 135x1x10, snatch 165x1x5, squat 455x1. Keeping things light as I'm planning to pull every day this week and want to see how things react.
Squats to 140 x 5

"Nicole" AMRAP in 20 min
400 m run
Max chinups
7 runs and 47 chinups

felt pretty crappy tonight due to not eating enough and lack of sleep but pretty happy with the squats!
Squats to 100# x 5
AMRAP in 20 min of:
400 m run
max ring rows
7 rounds & 90 ring rows plus 1 run in over time
great work 6 ers
CFWU, squats building to 145 x 5 (felt great), then Nicole, AMRAP 20 mins or 400m runs and max ring rows. 5 runs + 37 ring rows. Goal for the workout was to NOT cut the time and not walk ANY of it. Altho I ran slow....I ran ALL of them. And while I called it a day after 18 mins....I consider that pretty damn close. Nice to meet some new ppl. Workout 3 is in the books...groove is coming back!
Power clean with push jerk
109 x1x3
Amrap in 20 min
400m run
Max chin-ups
7 rounds/81 chin-ups
Gym was buzzing tonight!
Super work everyone!
Hello from Halifax!

Squats x 5
Up to 135

15 min time cap
3 rounds
10 knees to elbows
15 ring dips
25 box jumps
Remaining time = chest to bar pull ups
Score = #of pull ups= 3 lol ah well. I did it.
Good mornings to 195 x 5

WOD "Nicole"
AMRAP in 20 mins of:
400 M run
Max rep chimups
7 runs, 10-10-10-9-5-5-5 = 54 chinups

Great work 7 pmers, hard work, nice to meet you Pat!