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.
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Warmup: Plank hand touches, jumping jacks, goblet squats

Squat 3R
30, 35, 40, 45, 48, 51/112 *PR Graduated to the big yellows! :)

4 Rounds:
20 Squats
20 Lunges
20 V-ups
Time: 8:38

Nice work Todd! And great to see you at 6 am Jodi! :D
AM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
1000m easy Row.
2 Rounds: 30 Hand Touches + 20 Jumping Jacks + 10 Goblet Squats.
Hip Stuff.

Sumo Deadlift 106kg/235# x8 reps.
Kroc Rows 24kg/53# x 20 reps per arm x 2 sets.

500m Row in 1:52.8.
I can't row to save my life anymore. haha!

Cooldown:
CrossOver Symmetry.
Squat 3RM to 58

4 Rounds:
20 Squats
20 Lunges
20 V-Ups
Time: 8:17
5km Run - 24.16
Same as Tracysaurus Rex but Squat 3R to 116 kg *PR* and 9:46 for the WOD, which was surpringly tiring on the hip flexors. Small but determined 6 am sqaud today :) (only the 2 of us). And I found out that I REALLY don't like plank hand touches - feels like having a spike driven into my shoulders at the top of the arm bones (LMTY, it was anything but humerus) :P
Squat 3RM to 85 PR for reps

300 double unders: 7:58 (PR)