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, overhead lunges, and med ball situps.
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Handsome fella :)
Weighted split squats to 40kg - I found these to be quite a bit harder than weighted lunges. Will have to work on this.

5 Rounds
10 Wallballs (10lb)
10 Overhead lunges (10lb)
10 Medicine ball situps (10lb)

Time 8:58
Squats 118 x 5

5 rounds of:
10 squat jumps (20lbs med ball)
10 OH lunges
10 med ball situps (20)

4:59
Squats to 56
5 rounds of:
10 wall balls (10)
10 OH lunges
10 med ball situps
time = 6:06

That was a tough one!!
Day 1 of crossfit competition in Petawawa complete.

Workout
10 kb swing
40 burpees
15 kb swings
35 burpees
20 KB swings
30 burpees
25 kb swings
25 burpees
30 kb swings
20 burpees
35 kb swings
15 burpees
40 kb swings
5 burpees.
Time: 18:50ish

Probably the worst case scenario -170 burpees - considering where I am condition wise coming back from injury.

Oh and Drew Denny beat me by like 4-5 minutes....

Team took first place after day 1.
Squat to 59 - Failed on 4th rep again >:[ Resetting @ 54 next week

5 Rounds of
10 Wallballs (14)
10 OHL (14)
10 Medball Situps (14)

6.18
Squat to 67

5 Rounds:
10 Wall Balls
10 Overhead Lunges
10 Med Ball Situps
@ 14

Time: 9:49
10 wall balls (20 kg)
10 extended arm goblet squats (blue)
10 OH lunges with 20 KG plate
8 V-ups with 15 kg plate + 1 V-up with 20 kg plate

Squat 1RM to 86. Slow and steady march back to PR territory.

"Fran"
21-15-9
Thrusters (30)
chin-ups
7:35

Checked my book from last year: Not even close to my PR for time (6:50) but it is a PR for weight (up from 29kg) so no complaints. Bonus: I know for a fact that my thrusters are of better quality now than last year (zero shoulder issues, deeper squats) and I'm locking out with better form at the top.