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 handstand pushups and pistols.
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Go Cindy!!
Squat to 100 without old lady hip issues. Yay!

Karen's special old lady hip wod ( no wod squats on squat day).
EMOM 15 rounds
30 second plank ( wonky and broken after round 2)
20 dus.
Total dus 294 (missed the 20 mark on 2 rounds and made up a few in last round I really wanted those extra 6. I should have thought to make them up sooner:)).

Fun Monday.
CFWU x 1

Squats 1RM @ 95% of 370
195, 230, 265, 300, 335, 350

WOD:
EMOM in 15 minutes of:
3 Handstand pushups
6 pistols
Score: 45 / 90

Nice work 6am!
Warm up x 1, squats to 130 x 5 (PR! Yaaaay!), EMOM 15 min of hspu and squats: 44 hspu (23 with 45# and 21 with #45 + #10), 168 squats. Awesome morning... :) great work 7am'ers!
6am
Tabata Something else

Chinups 53
Pushups 83
Situps 76
Squats 103

Total: 315 (PR)
Squat (x5) to 145lbs
*PR* (off the box) Felt surprisingly solid!

EMOM 15 rounds:

30 sec plank
12 squats

180 squats

My legs feel like jello!
noon
SQUAT 255 X 5 .... that is all.

Seemed a bit heavier that it should have, thinking the tabata this morning had something to do with it.
wu x 2

box squats to 80 x 5.

WOD EMOM 15
30 second plank
12 squats

180 squats.
PM: Hot Tub/Stretch. CFWUx1. Front Squat 170x1. Bench Press 150x3. EMOM 15: 3 Handstand Pushups + 6 Pistols. Calves are very cranky, they did not like squats and they definitely did not like pistols. STRETCH!!
Squat 505x1, 10 minutes of sled work.
15 min EMOM 1st position snatch
100 lbs
Squats (1r@95%) PM 380
200,235,270,305,340,360
CFWU
Squats to 120 x 5 - thanks for the encouragement Nicole!
WOD
WOD EMOM 15 min
30 second plank
12 squats
15 planks / 180 squats.
Good work out to start the week with!
Nice to see you back, Andre!
Leg Day at CrossFit Fredericton
Squat
310x4,F

WOD:
EMOM in 15
30 sec Plank
12 squats
Total: shitty planks/180 squats

Holy quads!