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 strict ring dips and double unders.
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Finally into the pics with the new plates. Website just got some colour!
wu x 2

pause squats 26 kg

WOD 5 rounds of
10 strict pushups
60 singles

7:53. Great Monday morning!
Workout at Crossfit Amelia Island this morning. Warmup: 500m row +200 singles + 3 rounds of 5 pull-ups, 30 ab mat sit-ups, 5 superman & 10 ring rows. Strength was HSPU practice. WOD: 5-6-7-8-9 cleans (25kg), double unders and KB swings (12kg). 5 burpees after each round. Time: 10:46. Fun to shake it up a bit!
CFWU x 1

Squats 5RM @ 85% of 177 (389lbs)
85, 100, 115, 130, 140, 150 (330 lbs)

Metcon:
5 rounds of:
10 strict ring dips
20 double unders
Time: 4:45

Nice work noon crew!
Squats to 145 x 5

WOD

5 rounds of:
10 strict ring dips (sub 5 push-ups)
20 DUs (x 3 SUs)

3:18
PM: Hot Tub/Stretch. Warmup. Bench Press 60/132x5 (paused on last rep). Front Squat 85/187x1. 5 Rounds of: 10 Strict Ring Dips + 20 Double Unders in 4:44.
Noon
Power Clean x 5R to 185lbs.
+
7 Rds. @ Pace (Rd. 1 in 1:00, 2-7 in 1:30, if miss time then WOD ends):
30 DU's
15 Power Snatch (75 lbs.)
-5 Rds + 35 in 8:30

PM
Squat x 5R to 105kg
+
5 rounds of:
10 strict ring dips
20 double unders
-3:37 (-20 double unders in last round, oops)
Squats to 171x5
95,115,135,150,165,171
5 rds
10 strict ring dips
20 double unders
4:20
Touch high on the fifth rep of 171, have to repeat next week. Still it is a PR for reps.
Squats to 53kg X 5

WOD
5 rounds of:
10 ring dips
20 double unders
8:57