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 burpees.
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Lol, so true.......
Squats to 170# x 5
WOD:
3 rounds of
400m run
25 burpees
Time: 11:36
CFWU x 2 + 10 pistols and 10 HSPU

Squats 3RM @ 90% of 390
195, 230, 265, 300, 335, 350 **PR** for reps

WOD:
3 rounds of:
400m run
25 burpees
Estimated: 9 min
Acutal Time: 8:15

Great morning!
Squats felt fast and easy.

Nice work 6am!
6am
SQUAT 270 X 5 (PR)

First time at 270 ... depth was not good on the last rep so I'll repeat next week.

WOD:
3 rounds of:
400m run
15 reverse burpees (First time doing these!)

10:20

I think I prefer regular burpees ..
CFWU x2
Squats to 140. Got all 5. Big PR for me!
WOD:
3 rounds of:
400 m run
25 burpees - sub 25 push ups
9:45

50 sit ups

Great work everyone!
AM: Hot Tub/Stretch. CFWUx1. 2.86km run. Bench Press Deload 95x5. Snatch Drills. Snatch 105x1x3. Squat 225x1. Probably gonna take it easy all week. :)
Squats to 285! Work!

WOD
3 Rounds of:
400m Run
25 Burpees

Estimated time: 8:15 Actual time: 8:46. A real ass kicking!
Yesterday: cfwu x 2, bench to 80 x 5, squats (75,85,95,105,115,125x1), 30 min run. This lovely AM: CFWU x 2, Squats to 115x 5, and 3 rounds of 400m run + 25 burpees in 11:13. Coming in this morning made my return to work much easier - thank you :)
Warmup

Squats to 240# x 5

3 Rounds of:
400m run
25 burpees
10:57
Warm up
Squats to 195 x 5 (felt good)
WOD
3 Rounds of:
400m Run
25 Burpees
Result: 12:14
Tough workout! Felt great to finish it, though!
Squat x 5 @ 200 (shoulder hurt like hell)
WOD: (as Rx'd) 9:36.
17+ weeks of consecutive squatting. 12PM: squat 455x1. 2PM: an hour of mobility.
Squats (3r@90%) PM 370
185,220,255,390,315,335
3 rds
400m run
25 burpees
8:54
Box squats to 175 x 5
Wod 3 rds of
200 m
15 push ups
10:11
12pm
Squats
275x5

Press
180x4,F Arghh

5pm
CnJ
235x1, 245xF

WOD:
3 Rounds of:
400m run
25 Burpees
Time: 11:38
Front squat to 150x1

3 rds
400m run
25 Burpees
10:57

So good to see you Kelsy!!
Away for the week - hotel WOD
AMRAP in 10 mins of:
10 burpees
10 squats
10 situps
8 rounds + 20, estimated 6 + 20

A few HSPU's

Thanks for sending WOD Heidi! Another one tomorrow :)