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.
0 people think this is awesome.
Looking good Jeff Alpaugh
Press 5RM to 35

Clean 1RM to 55 - haven't done that much in a while, yay!
AM: Hot Tub/Stretch.
CrossOver Symmetry.
Hip Stuff.
3 Rounds: 10 BTN Press + 10 Snatch Balance + Arm Swings + Leg Swings.

Snatch 56kg/127# x1.
Clean & Jerk 66kg/147# x1.
Clean 70kg/155# x1.
Zercher Squat (3 Second Pause at bottom) 75kg/166# x2x2.
Strict Overhead Press 40kg/89# x2.

Triple Under Practice.
Fun play day! :D
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups, TGU's

Squat 10R
15, 20, 25, 30, 34, 38 *PR

100 Burpees
Time: 9:29 *PR by 24 seconds! :)

Nice work 6am! :)
70x3, 100x3, 120x3, 140x3, 152 / 335 x3x3

70x8, 85x8, 100x8, 110x8, 120x8, 130x8

4 rounds:
10 front squats (70)
25 D.U.
Time: 3:09

I think I'm starting a cold :(
Squat 10RM to 35

100 Burpees
Time: 8:03 (PR by 16 sec!)
Bench 353x1 + 265x8x2. Pretty happy about bench - only 7 pounds below my PR. :)
Saturday: 60min easy run - 10km

Monday: Snatch 32x1x3; 31x2x2; 29x2x2

Pendlay Row 38x8

4 Rounds
10 Front Squats 30
25 DUs

Warm up
Front squat to 64x2 (PR for reps)
100 Burpees
Time: 5:55, three second PR.

Didn't think a Burpee PR was in the cards tonight because let's face it, I've managed to weasel, cop, sandbag or just plain miss out on most of the Burpee WODs for the last 5 months and I was feeling out of practice. Might test 100 burpees again next month and try a different strategy.