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.
0 people think this is awesome.
PM:
Warmup:
20ish minutes of hip, shoulder, thoracic stuff.
1 Sled Push + 10 Burpees
1 Sled Pull + 10 WallBall (20#)
1 Sled Push + 10 Lunges
1 Sled Pull + 10 Chinups
1 Sled Push + 10 Pushups
1 Sled Pull + 10 V-Ups.

Bench 60kg/133# x 5 reps.
Strict HSPU x 5 reps x 6 sets.

AMRAP20:
400m Run
20 Russian Swings, 24kg/53#
Score: 6 Rounds + Run in 19:50.
I could have snuck in a couple of swings but I didn't have my watch set to beep at 20 minutes, it was counting up, so I wouldn't really know when to stop...soooo I stopped there. BAHAHAHA!

I enjoyed this today though. :D
Snatch 1RM to 47 (PR! a little wobbly, but I'll take it for now!)

AMRAP12
10 Wall Balls (14lb)
10 Burpees
Score: 6+2
Snatch 1RM to 24

AMRAP12:
10 Wall balls (10)
10 Burpees
Score - 6+2
Squats 61x5x5

50 Pushups

30 C&Js @ 30kg
9.09