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: Squats, lunges, ring rows, plank, TGU's, Burpees

Squat 1RM
20, 25, 30, 35, 40, 45/99 *PR :)

5 Rounds:
20 Wallball
20 Lunges
Time: 10:20 Wow, my legs are feeling that one! :P

Nice work 6am, and welcome back Lakeisha! :)
Squat
70x5
100x5
120x5
131 / 290 x5x5

Strict Barbell Row (pause at top)
20x10
30x10
35x10
40x10x3

40 chinups + 40 wall ball + 40 burpees + 40 kb swings (32)
Time: 9:33
PM: Hot Tub/Stretch.
Warmup:
20 Minutes of Hip, Thoracic, Shoulder stuff.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 20 Pushups + 10 V-Ups + 2 Turkish Getups.

Squats 82kg/182# x 5 reps x 5 sets.
Anderson Squats (20") 50kg/111 x 10 reps.

"Fran"
21-15-9:
Thrusters, 30kg/67#
Chinups
Time: 5:13 - Fastest time since Sept 2010. ha! PR was in 2008 in 4:50 - back when I used to be in shape. ;)
Everything unbroken but lots of rest in between.
Squat 1RM to 71

5 Rounds:
20 Wall Balls (14lb)
20 Lunges
Time: 10:49
Ultra lazy day. Bench 331x2x4 then came home and napped for 2+ hours with the pup.
Hang Snatch 24x2x10

Pendlay Rows 20x8; 24x8; 28x8; 32x8; 35x(6)8ish - Little messy :S

21-15-9
Thrusters -25kg
Chinups

11.01