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 burpees, pistols, and push press.
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CFWU x1 and a bit
Press to 72
WOD:
3 rounds of:
10 burpees
10 pistols (with box)
10 push press (45#)
5:55
Practiced pistols after the WOD and managed to do 5 pull ups with the opposite grip. :)
Daily Squats
1 x 135, 225, 315, 335
CFWU x 1 (10 HSPU)

Push Press 5RM
75, 85, 95, 105, 115, 125

WOD:
3 Rounds of:
10 burpees
10 pistols
10 Push Press 135lbs
Estimated: 4:30
Acutal Time: 4:59

Nice work 6am!
Overhead press to 60# x 5
WOD:
3 rounds of:
10 burpees
10 pistols
10 push press (45#)
Time: 7:17
Great quote.

Warm Up
Shoulder Press progression to 110 x 5

WOD: 3 Rounds for time
10 Burpees
10 Pistols (used box)
10 Push Press @ 135 (subbed 85)
7:20 mins

Good work 7 AMers!
Daily squats to 245
Some DU skill work (still haven't worked out a smooth warm-up and DU practice)

Press to 130

WOD
3 rounds of:
10 Burpees
10 Pistols (4 x 45 plates)
10 push press (135) subbed 95

Estimated time: 4:00 Actual time: 4:26
Warm up 2.5km run.
Front squats 205x2.

Workout
3rounds of:
10 Burpees
10 Pistols
10 Push press
Time: 6:10

Stretch/roll.
So nice out..gotta get in a short cyclocross ride. Enjoy the day :)
Paleogoods are back in stock! Beef jerky, chicken jerky, paleo kits (several flavors), and paleo krunch!
Warmup 2.5krun (thanks Jane)

Front squats to 140x2

3 rds
10 Burpees
10 squats
10 push press / 85lbs

8:06

Finished of the morning with a 5k walk with Ellie:)
Gorgeous day out there!
12PM: snatch 175x1x3, clean & jerk 270x1x3, squat 495x1. Still hate jerks.
Bench press to 85 x 5 (85% of PM 100)

WOD
3 rounds of:
10 burpees
10 pistols
10 push press (55#)
Actual: 5:40
Estimated: 10:00 - oops, overestimated big time

Nice work CFFers!
Bench press (x5) to 75lbs
First time benching in 6 months or so… time to switch it up after doing push press. Felt good!

2.5 km run - 15:18

Reasonably happy with this. Now to see if I can step it up a notch for Sunday's Fall Classic 5km.

Thanks for the coaching and advice Jane!
CFWU
Squats to 105 x 5
WOD
3 rounds
10 burpees
10 pistols (box 3- 45's& 1- 25)
10 push press (45#)
time 6:53