We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
this is awesome.
Warm-up: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's
30, 35, 40, 45, 49, 53/117 *PR :)
Nice work 6 am! :)
Front squats up to 130/286 x 1
Deadlift up to 184/406 x 1
2000m row moderate
Bench 300x5, Rack Pull 816xF + 705x10. Using ghetto straps and they didn't hold up (slipped). New leather ones should be here on Friday!
PM: Hot Tub/Stretch.
5 Rounds: 200m jog + 6 WallBall (20#).
Deadlift 102kg/226# x 8 reps.
Kroc Rows 20kg/44# x 20 reps per side x 2 sets.
30 minute easy bike.
Squat 5RM to 50
60 Single Unders
45min run - which turned out to be 43.50min - 7.9km
I hit the traffic lights perfect and no one tried to run me over today... that never happens!