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 hanging knee raise, mountain climbers, and squats.
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Daily Squats 1RM
90, 120, 140, 150, 160 (352)

Deadlift 5RM
95, 115, 135, 150, 160, 170 (375)

AMRAP in 15 minutes of:
10 hanging knee raise
20 mountain climbers
30 squats
Score: 10 rounds

Nice work 6am!
Anyone else's calves still feel like there is a lacrosse ball being jammed into them?
Those double unders got to you did they Sandy? Should probably practice them more then. :)
Senior, you are losing it, that's crazy talk.
Just think though Sandy, with a little bit of practice this could be you.https://http://www.youtube.com/watch?v=vAnXVIs570g
noon

Squat 132 x 3

AMRAP in 15 minutes of:
10 hanging knee raise
20 mountain climbers
30 squats
Score: 6 rounds + 40
Yeah my calves are hurting ... stupid double unders..
If buddy can get that many DUs and drop a couple F-bombs, then maybe I'll think about it, otherwise, meh.
Sandy, yes!
Deadlift to 68

AMRAP15
10 Hanging Knee Raises
20 Mountain Climbers
30 Squats

8-2

Guess I should have been moving a little faster to get those last 2 squats in….
PM: Hot Tub/Stretch. Warmup. Deadlift 172/380x1. PR. Front Squat 85/187x1. Zercher Squats (paused) 70/155x3x2. "Diane" 21-15-9: Deadlifts (79/155) + Handstand Pushups in 7:00. PR by 42 seconds.
Noon
Squat x 1 to 136kg (PR)
Deadlift x 1 to 165kg (PR)
+
3 x 15 hanging knee raise

PM
3k run (4:20 pace)
-13:00
Steve is catching up to Jodi! Should have a faceoff soon!
I'm not sure if i can cut 50lbs......
On the seniors rack tonight
Front squats to 114x5
65,75,85,95,105,114
15 min AMRAP
10 hanging knee raises
20 mountain climbers
30 squats
10+27
CFWU
Cleans to 31kgx3
AMRAP in 15 minutes of:
10 hanging knee raise
20 mountain climbers
30 squats
Score: 9 rounds +45
Nice wrap up to the week!
Great job Steve MacDonald. I weak and still kinda new to crossfit. so I won't post my prs yet!
Great job everyone but Steven is my cousin so he gets the mention ;)
Deadlift 6x5 to 102 kg

15 min AMRAP
10 hanging knee raises
20 mountain climbers
30 squats

Score: 9-1 .... Couldn't squeeze out the last squat!
SAT- Noon
Squat x 1 to 125kg
+
21-15-9
Deadlift (102kg)
Ring dip
-4:22
+
400 DUs
-6:32
SAT -noon

Deadlifts to 75 X 5

Did 300 DU's in 12:28.
Daily Squats 1RM
90, 120, 140, 150, 160, 170 (375)

Cleans 3RM
40, 50, 55, 60, 65, 70, 80 x 1, 90 x 1, 100 x 1 (220)

Haven't done cleans for strength since March. Elbow felt great!
I love your daily quotes. thanks for that :)