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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Squats 1RM
100, 120, 140, 160, 175, 184 F, F

My boxers shorts ripped on my first try at 184 (406lbs) Sucks!

3 rounds of:
7 cleans SUB 7 box jumps 24''
21 pushups SUB 7 burpees
63 Double Unders SUB 250m row
Time: 5:58

Nice work 6am!
Deadlifts to 166 x 5

3 Rounds of:
7 box jumps (30")
7 Burpees
50m row

3:30

Then an easy 1200m row. Untimed.
Easy and 1200m row? Words I'd never use in a sentence.
I didn't mention how long it took me to row 1200m :)
Mobility

Snatch
54x1x3

Squat
124x5x2

Bench
90x5
Bench 74 x 5 ... still nice and light.

WOD
3 rounds of:
7 cleans (50)
21 pushups
189 Singles
Time: 10:38 ... I believe
PM: Hot Tub/Stretch. Warmup. Deadlift 149/328x3 (PR for reps, I think). 3 Rounds of: 7 Box Jumps (30inches) + 21 Pushups + 63 Double Unders in 7:37.
Squats x 5 to 125kg (PR)
Ahhhh!!! Missed a whole week of Crossfit - I've been paying the price of being healthy all winter. I started the week feeling shitty - and then it got worse, but thankfully I am feeling better tonight - I was looking at all those fun workouts - imagine running & plank in one WOD - heaven... :) Missed y'all See you next weeK
Warm up

Sumo deadlift to 104kg

3 rounds of
7 cleans 40kg
21 pushups
63 du's

2 rounds+3 in 10 mins

15 km beer run with Jessica Melanson . Run to Cannon's - 1 door yard, run to grad house - 1 shot of bar tender's choice, Lunar Rogue, Wilser's, then home. We’re thinking of starting a club, who's in?
1st position snatch to 21kg
1st position cleans to 30kg - failed at 31(tired)
Overhead squats to 27 x 5

WOD
3 rounds of:
7 power cleans (30kg)
21 pushups
63 double unders
9:40

Congrats on the PRs Jodi and Steve!
Get better and get to the gym Bernadette!

Have a super weekend everyone!
(Saturday)

Warm-up x 1

Front squats to 50: 25, 30, 35, 40, 45, 50 x 2. Repeat next week.

AMRAP in 14:
200 m run
5 strict chinups
10 OH lunges (15 kg)

5 rounds + run + 11. First CF run of the year. Ouch! Great WOD though.