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: Burpees, squats, lunges, ring rows, Pushups, V-ups, TGU's

Deadlift 10RM
35, 45, 50, 55, 60, 64/141 *PR :)

EMOM 10
60 SU's
Max Plank
Score: 600

Nice work 6 am and Happy Canada Day! :) 🇨🇦
7 a.m.:

5 rounds:
800m run
30 KB swings (yellow)
30 step ups

Time: 37:30, including a stop in the third round of KB swings to pry my wedding ring off (it was that or let it carve off the callous right beneath it). Happy with this time, nice to get some hard work in to start the day.
C&J 42x1x6 & 34x2x2

Kroc Rows 12x20; 16x20; 20x20

5 Rounds
20 Wallballs 14#
15 Stepups 20"
10 T2B

16.21 - I subbed box jumps for steups - I wasn't sure if my legs had 15 jumps in them :S
Deadlift x 5
70, 85, 100, 110, 120, 130 / 286

Rack Pull x 1
140, 150, 160 / 352

Weighted Chinups
BWx5
10x5
16x5
21x5x5

4 rounds: 400m run + 10 hang power cleans (50)
Time: 9:22
Deadlift 10RM to 54

EMOM10
60 Singles
Max Plank
Score: 600
Warm up

Kroc Rows
24kgx20 per side

Front Squat 76kgx2 PR

AMRAP10
10 wallball
10 v ups
Friday: 37 km bike ride. Legs are pretty tired from Thursday's 800m runs/KB swings/step ups.
PM:
Warmup:
25ish minutes of hip, shoulder, thoracic stuff.
3 Rounds: 200m jog + 5 WallBall (20#) + 5 Burpees.

Squat 102kg225# x 4 reps.
Single Leg Stiff Leg Deadlifts 16kg/35# x 10 reps per side x 5 sets.

4 Rounds:
400m Run (slow as runs - haha)
15 Thrusters, 25kg/56# (unbroken)
Time: 12:48
Friday:

Jerk
60kgx1x5

Felt easy :)

HSPU x max reps x 3
14,13,10

Not my best day for these! Lol the battle to 16 continues

20 minute easy bike
Deadlift 86x3

Bench 34x8

4 Rounds
400m Run
10 OHS 20

10:54 - thanks to Mary Jane McGuire & Peter Papoulidis for playing with me!!!
Saturday:

Snatch 1RM to 46 (PR! woop!)
Saturday:

Front Squat 88kgx1 PR, 91kgxF -soon tho!

Press 50kgx3 PR

Power Snatch 45kgx1

EMOM10 1 clean 2 jerks
50kg
Squat 10RM to 67. Getting close to 70x10, which would be cool.

3 rounds:
30 squats jumps with 14 lb ball
20 double unders
10 reverse burpees
5 knuckle push ups
Time: 10:30.
40min easy run - 6.3km & 38:05. Rain/mist moved me along a little faster than what I would have preferred
Not sure what is up with website ... looks like it hasn't posted. Will look into it today. Sorry guys!!