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, russian kettlebell swings, and ring dips.
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Fight Gone Burpee - 244. That hurt, in a good, sick, crossfitting kinda way! Great day at the gym! Thanks!
Daily squats
375 x 1
CFWU x 1

WOD:
"TEAM FIGHT GONE BURPEE"
3 ROUNDS OF:
1 minute of Wall Ball 20# -- 20, 20, 20 = 60
1 minute of Power Clean 95# -- 24, 20, 16 = 60
1 minute of Box Jump 24" -- 24, 20, 20 = 64
1 minute of Push Press 95# -- 25, 25, 20 = 70
1 minute of Burpee -- 17, 13, 12 = 42
1 minute of Rest
Total Score: 296

Very tough WOD.
Nice work everyone!
4 reps Michel?
Hot tub/Warm up & Foam roll
Press to 89x5 (reset)
Front squat to 230x1
Deadlifts to 275x5 (reset)

"Team Fight gone Burpee" with Nicole & Becky,
Total Score: 218

Thanks for keeping me on track Christian! Need to focus on finding the right pace and stop being terrible at burpees! haha

Great work everyone !! Thank you Jodi and Anthony :)
Fight Gone Burpee: 238. Surprised by my consistency in some of the stations. Loads of fun plus the takeaway of a good benchmarking tool. Great work everyone!
9AM: Warm up with some shaky twists, running on the spot, toy soldiers, etc. Burpee practice. Running Tag + Box Jumps with the kiddos. 10AM: 10 Rounds of: 200m Run + 10 Russian Kettlebell Swings (2 pood) + 5 Ring Dips in 19:16. Swings and dips were fast, running was stupid...as usual. ;) Great afternoon watching all you guys do Fight Gone Burpee. I was disappointed to be on camera duty so I couldn't participate. NOT! lol!
Nice work on pacing LeMike!
Cleans(squat) to 115 x 3
Fight gone Burpee - with Wanda and Miss Bird!
248 reps
Thanks for the push Omar! Struggled mentally with this one!