The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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Warmup: Burpees, squats, lunges, ring rows, Pushups, V-ups

Deadlift 1R
45, 55, 65, 75, 78, 81, 82/181 *PR :)
Was supposed to go to 81, which would have been a PR, but coach Tony said that if we felt like it we could do an additional lift. The 81 felt good, so decided to try 82. Glad I did!

AMRAP 10:
15 Squats
10 V-ups
5 Step-ups
Score: 8+21

Nice work 6am! :) and congrats Todd on your Deadlift PR this morning! :)
Deadlift 5RM to 74 - I'm working on a 20kg reset to improve my start position/low back, it didn't seem like a good morning to test out a 1RM where I haven't gone heavy in the past month, so I decided to keep to the rest plan ;)

AMRAP10
15 Squats
10 Vups
5 Box Jumps 20"

9+7
Squats 3RM
95, 115, 135, 150, 160, 170 / 374 x3 **PR**

Row 500m sprint
Time: 1:32.9

Practiced my crow... Needs work ;)

Great session this morning.

Congrats Todd on your Deadlift PR. Now you can really enjoy Jamaica and the real way to do AMRAPS ;)
PM: Hot Tub/Stretch.
Warmup:
Hip Stability Exercises.
Handstand Drills + Crow practice.
2 Rounds: 10 Burpees + 10 Squats + 10 Lunges + 10 Ring Rows + 10 Pushups + 10 V-Ups.

Squat 104kg/230# x1.
Deadlift 108kg/239# x2 + 85kg/188# x5x3.

100 SlowAss Wallballs, 14# in 6:24. No bad reps and the ball did not touch the floor until after the 100th rep. And I did NOT rest with the ball against the wall, I held it the entire time. :D
Felt like I got hit by a truck when I woke up this morning. Happy to get some squats in and then spent an hour playing in the snow with the shitass. Squat 485x1 + 375x5 + 265x5.
Saturday:

Overhead Press 5RM to 39 (F, 3/5)

Weighted Chinups 1RM to 14 (PR)

Snatch 1RM to 38