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 wall ball and burpees.
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Looking good Your On'er!
Well that's just an ugly combination. Wall ball and burpees.
Squats 3RM @ 90% of 177 (390lbs)
90, 105, 120, 135, 150, 160 (352 lbs)

Metcon:
AMRAP in 12 minutes of:
10 wallball 20lbs
10 burpees
Score: 11 rounds.

Nice work 6am!
Kick ass PR Alycia! 50lbs is crazy!
Happy to be back at CFF! CFWU. Squats to 47. Open Workout 14.2 - One whole rep. I will take it. That's an overhead squat PR by 50 lbs for me! :-)
wu x 2

pause squats 28

WOD AMRAP 12
10 wall ball (10)
10 burpees
5 rounds plus 13. Super gross. Good work, you guys!
Squats 147 X 5

WOD

AMAP in 12 mins:
10 Wallballs (20)
10 Burpees

8 + 5. That was MOFO'n hard!
PM: Hot Tub/Stretch. Warmup. Bench Press (last rep paused) 63/139x1. Front Squat 80/174x1. AMRAP 12: 10 WallBall (14 pounds) + 10 Burpees to 6 inch target. Score: 7+12. Could not coordinate those wallballs for the life of me today. BLAH!
Damn! I first read your post and thought nice, I "beat" coach J, then re-read your post and you mentioned the 6" target, fuck!
And I had a little typo...should have been 7+16. oops!
sure, sure, rub it in
AM
Sprints and agility work
~40:00

Noon
Power Clean x 3
-135,155,175,185,195, 205lbs. (1,f)

PM
2k Jog
Squats x 5 to 105kg
+
AMAP in 12 mins:
10 Wallballs (20)
10 Burpees
-8+7
Squats to 55(121) x 5

WOD
AMRAP in 12 mins of:
10 wallballs (14#)
10 burpees
7 rounds + 14

Good job everyone!

Great picture Karen! Woohoo!
Squat
114x5x3

Metcon;
AMRAP12
10 wall ball
10 burpees
Total: 6
Squats to 171x5
95,115,135,150,165,171
20 min snatch EMOM (42kg)
12 min AMRAP
10 wallball (20lbs)
10 burpees
9+1
The days of 4kg jumps are over, down to 2kg from now on.
CFWU
Squats to 45kg x 5
WOD
AMRAP 12 minutes
10 wall ball (10#)
10 burpees
7rds + 18
tough way to return after March break