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 burpees, goblet squats, and hanging knee raise.
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Front squats 3RM
75, 90, 105, 120, 130, 136 x 2 (300)
Brain fart on that last rep :(

AMRAP 15 minutes:
4 burpees
4 goblet squats (green)
4 hanging knee raises
(+2 reps each round)
Score: 20 (16)

Nice work 6am!
Clean to 39 - I was so excited I got the first rep (after flat out failing last week) that I kinda forgot what I was supposed to be doing the rest of the set. Little ugly but I'm bumping it up to green plates next week :D

AMRAP15
4 Burpees
4 Goblet Squats (Yellow)
4 Hanging Knee Raises
+2 more reps each round

18 (12)
Cleans to 20 - haven't done these in years... Felt a bit awkward!!

AMRAP15
4 burpees
4 goblet squats (blue)
4 knee raises
+2 each round
Score= 18(3)

Great work 7pm'ers!
Deadlift to 90kg (3 x 90% of PM 99)

WOD
AMRAP in 15 mins of:
4 burpees
4 goblet squats (yellow)
4 situps
+ 2 each round
18 (6)

Good work everyone!
Bench to 76

900 SUs
10:44 with 24 buprees
Friday - Jan16th

Deadlift to 79 – Stopped after 2 reps, back was curving in a bad way
Deadlift 50x2 Sumo Style – positioning/back was much better
Resetting @ 50 next week sumo style

It will be a long climb back up to 79 – but when I get there I’m going to kick 79’s ass :P

900 SUs 2 Burpee Penalty Every Miss

8.04 + 8 Burpees

I would have totally have done DU’s if it were not for the burpee penalty. I’m pretty sure If I had done DUs my score would have been +15mins +900 Burpees LOL DU’s are in progress – but not worth that many burpees!
Tempo ring rows - 9+1 for 6 sets

900 SUs with way too many burpees to count (really need to learn how to do DUs)

11:27 (just made it under the 12 min. cap) :)
DLs to 57

900 SUs - lost count!!!! I think I did extra to make up for my lack of counting ability.
8:53 - no burpees!!!

Will try DUs next time.

Great work everyone!
Friday:

Warm-up
Bone-headed cleans to 51 (Ghost-dropped bar on last set)
300 double-unders with 2-burpee penalty for every missed rep or break.
Score: 11:20, plenty of burpees. I loved this cheeky Friday WOD.
Saturday CrossFit Saint John

AMRAP20 in Teams of 2 with Mary Jane McGuire
5 Thrusters @ 55
5 Ring Rows
5 Burpees over Bar

Score 22

+ Pullup Practice

Turns our burpees over bar are more fun than regular burpees... or maybe it was because there was only 5 :D
Saturday (home)

5 rounds:
10 pushups
10 hanging knee raises
15 cal Airdyne sprint

few seconds shy of 12 minutes. Hit a wall around the 4th round of sprints.

currently sporting a fran cough
Fri
Squat x 3 to 142kg
Deadlift x 3 to 170kg
+
300 DU
-4:08
Sat
20 back squat (60kg)
1000m row
20 C&J (60kg)
800m row
20 Bench press (60kg)
600m row
-22:50
I think someone needs to put down the Xbox and update the website
I think someone needs to spend less time on Facebook. :P
CFWU
Cleans to 20 kgx3
AMRAP15
4 burpees
4 goblet squats (blue)
4 knee raises
+2 each round
16 round +2