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 running, wall ball, and burpees!
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Happy, Happy, Happy Birthday, Jodi!! You rock :)
My birthday's in May, Anthony!
Happy birthday youngster!
Happy Birthday, Jodi! Enjoy your BIG BIRTHDAY DEADLIFT!!
GOOOD LUCK! (as if luck had anything to do with it!) Happy birthday! :-)
Happy bday :) see you tomorrow!
Happy bday, Jodi!
Deadlift 5RM reset
90, 105, 130, 145, 155, 165

5 rounds of:
400m run
20 wall all
10 burpees
Time: 17:32

Brutal!
Nice work 6am!
Happy Birthday Jodi! Look at the gross WOD you have to do today, yaaaaay!
Happy Birthday Jodi! :) and good luck with the lift today!
Happy Birthday Jodi! :)
Cougar.

p.s. No rep.
Bench to 74 x 5

5 rounds of:
400m run
20 wallballs (20)
10 burpees

17:28
Front Squat (90%x1x5)
131x1x5
Paused: 100x1x2,105x1x2
Snatch (heavy single)
93x1, 95xF
CnJ (heavy single)
110x1, 115xF
Snatch Pulls (90%x3x3)
95x3x3
Thanks everyone for all the birthday wishes!! It's been a SUPER day!

PM: Hot Tub/Stretch. Warmup. Deadlift 170/375x1x2. PR!!!! Video is of the first rep. Second rep was faster but didn't get it on video. Moving on up next week. Front Squat 86/190x1. Zercher Squats (paused) 70/155x3x3. 5 Rounds of: 400m Run + 20 WallBall (14#) + 10 Burpees in 21:41. Might as well have walked the runs were so slow. HA!! I definitely earned my birthday sticky bun!! :D
@CFSJ (lbs); I’m pretty sure I would have preferred today’s CFF WOD, yes even with the burpees :S

Floor Press
55x3x1
60x3x2
65x3x1
70x3x1

3 Rounds of
15 Thrusters (55)
15 Ring Rows
15 KBS (35)
15 Wallballs (14)
17.02
Happy birthday Jodi! To prove even though you're another year older you "still got it" I came DFL ( thanks Anthony Bainbridge :p ) in your honor.

Perhaps 29 is the new 23 after all ;)
PM
Deadlift x 5 to 148kg (PR)
+
5 Rds:
400m run
10 burpees
-12:55
Cleans to 51: 30, 35, 40, 45, 48, 51x3, tied for my old PR.

5 rounds:
400m run
20 wall ball (14)
10 burpees
Score: 19:02.

WODs like these are very cleansing if you had a stressful work week; you really have to stop thinking about shit and just put one foot in front of the other, one ball, one burpee. When you're done it feels like your slate is wiped clean.
Front squat to 36kg
5 Rounds:
400m run
20 wall balls
10 burpees
Time: 22:42
Kristy: Ain't no shame in D"F"L. "F" is also for "Finished", "Five" (rounds) and "Friday".
Just another reason you're awesome Rebekah Chasse! Thanks for pushing me, I really appreciated it!! :)
CFWU
Cleans to 30kg x 3
WOD
5 rounds
400 m run
20 wall ball(10#)
10 burpees
time 22:32
great pre-thanksgiving workout!
have a good one everybody!
Noon

Sumo Deadlift 146kg x 5 felt good.

That is all...had to run. :(
Jason, had to run away from the workout?
It did kinda look like that....but it was legit...felt a little lucky to miss that one.. ;).