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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Split Squats
20x10, 30x10, 40x10, 50x10, 55x10x2

Kipping Chinups x 20 x 5
All unbroken

4 rounds: 400m run + 20 burpees
Time: 13:25

Very low energy this morning but just kept moving. At least the back is progressing well.

Nice work 6am!
PM:
20 minutes of Hip, Thoracic, Shoulder stuff.
Hot Tub/Stretch.
3 Rounds: 200m jog + 10 WallBall (20#) + 10 Ring Rows + 10 Ring Dips.

Squats 97kg/215# x 6 reps.
Weighted StepUps 50kg/111# x 10 reps x 3 sets.

4 Rounds:
400m Run
2 Rope Climbs
Time: 10:32 - had to stop in round 2 to tie my left shoe and had to stop in round 3 to tie my left shoe. D'oh!! —
Bench 5RM to 47 (PR)

4 Rounds:
400m Run
20 Burpees
Time: 15:54
C&J 39x3x3

Ring Rows (Feet Elevated) x25 - these were super hard tonight!

4 Rounds
400m Run
2 Rope Climbs

11.27
Bench 5RM to 32 - I'm coming for you, big greens

4 Rounds of:
400m Run
20 Burpees
Time - 14:45