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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Deadlift 5RM to 78 - Felt a little off this morning but still moving in the right direction :)

5 Rounds
10 Vups
10 Lunges
10 Box Jumps 20"

6.08
Warm up: Squats, lunges, plank, ring rows

Deadlift 3R
45, 55, 65, 70, 73, 76 *PR

5 Rounds:
10 V-ups
10 Lunges
10 Step ups
Time: 6:23

Nice work 6 am! :)
Squat
90x1, 110x1, 130x1, 145x1, 155x1, 165 / 364 x 3

Kroc Rows
12 / 28 x 20
16 / 36 x 20
20 / 45 x 20 x2

AMRAP 10:
20 D.U.
15 v-ups
10 chinups
Score: 5 + 20

V-ups suck! I am not very good at them, but they were much better vs last time I did them in a workout.

Overall a good session.
Rack Pull 661x2 (no belt PR), 10 conventional deadlifts + 10 jefferson deadlifts (each side) + 10 stiff leg deadlifts x 5 rounds. Positioning on the rack pulls needs practice and grip was weak, but overall pretty happy considering it’s been a few months.
Deadlift 3RM to 50

5 Rounds:
10 V Ups
10 Lunges
10 Step Ups
Time: 5:17
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
Hip Stuff.
2 Rounds of: 10 Banded Squats + 10 Lunges + 1 Minute Plank + 10 Ring Rows.

Squats 85kg/188# 10 reps x 5 sets. (Video of last set - felt terrible. haha!)

Stiff Leg Deadlifts 70kg/155# 10 reps x 5 sets. Felt good.
AMRAP10:

20 Double Unders (used heavy rope)
15 Squats (because I didn't squat enough today)
10 Pushups
Score: 10 Rounds + 6 Double Unders (Slow and steady. Fun little workout! smile emoticon ).

Cooldown:
CrossOver Symmetry.
Deadlift 3RM up to 102kg
5 Rounds:-
10 VUps
10 Lunges
10 SU
6:02!