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 cleans, pushups, and double unders.
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Daily Squats
up to 315 x 1

CFWU x 1ish

Squats 5RM
125, 150, 175, 205, 225, 245

Metcon:
None
Hot tub

Took it easy this morning. Have a pull or tweak or something on my left side.
Don't feel too great!

Nice work 6am! Looked like my kind of conditioning.
6am
SUMO Deadlift 255 X 5 ... learning the art of the SUMO...

WOD
5 Rounds of
3 Cleans (135)
6 Pushups
120 Singles

7:57

Practice Doubles with new ropes .... still have all my toes ... but I need way more practice.. ;)
CFWU x 1, daily squats to 140 x 1, press to 71 x 4 (PR- not all 5 but makin progress), WOD: 5 rounds of 3 cleans (80#), 6 push-ups, 40 DU in 9:30. Youch! Good job everyone!! Have a good day!
CFWU x 1, deadlifts to 160 - they were heavy today! WOD: 5 rounds of 3 cleans (45#), 6 push-ups, 120 SU in 9:07. Still getting used to the new ropes. Have a great Christmas everyone!
Squat 375 x 1

WOD
10-9-8...3-2-1 of
Ring rows
box jumps (6 plates)

6:22
Celebrating 2 years at CrossFit Fredericton today! Lots of great progress

Warmup <-- this might have constituted a workout 2 yrs ago

Bench (reset) to 140# x 5 <--- would have been PR

5 Rounds of:
3 Cleans @ 135# <-- couldn't do these when I started, let alone the weight, think I might have started with the bar
6 pushups
40 DU <-- could barely do singles when I started

10:06

Thanks everybody for a great 2 yrs and hopefully many more :)
Deadlifts 385 x 5

5 rounds
3 Cleans @ 135 (assumed full cleans)
6 pushups
40 Double Unders
6;55

Double unders were pretty good considering.
PM: Hot Tub/Stretch. CFWUx1. Weighted Chinups BW(120)+52.5x5. Squat 240x1. Nice easy day. Big Deadlift tomorrow.
Another day, another squat. BW166. 2PM: squat 505x1.
Snatch (1st position)
120x3

WOD:
5 Rounds of:
3 Cleans 185#
6 Pushups
40 DUs
Time: 9:06
CFWU - ish, then DLs, building to 200lbs x 5 (goal for 2013), then WOD - used 85 on cleans. 10:50. Super happy to be at 200 again for DLs, gonna break the 200 next week on squats...Lifts feeling really solid lately, superb!
CFWU
Deadlift to 160 x 5
WOD
WOD:
5 Rounds of:
3 Cleans 65#
6 Pushups
40 DUs
time10:31( I think) (left my log book at work)