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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Easy 5.1k, 32:55, along the Pokemon Trail aka the waterfront
Warmup: 800m run, Burpees, squats, lunges, pushups, V-ups

Unweighted squats 6 sets of 20 (subst one set with lunges) Tweak from last Friday is still bothering me so taking it easy right now.

10 Rounds:
200m run
1 rope climb
Time: 19:19

Nice work 6am! :)
PM: Hot Tub/Stretch.
5 minutes stretches.
800m jog.
10 Burpees + 10 WallBall + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups to 2 Turkish Getups + 5 slow RDL.

Squats 70kg/155# x 8 reps.
Split Squats 34kg/76# x 10 reps per side.

10 Rounds:
200m Run
1 Rope Climb
Time: 16:33 - pretty casual...and had to stop to chat with an unexpected drop in half way through. I really need to practice leading with my left side on these rope climbs...left trap/scap/forearm/hand not happy. :(
Squat x 1
85, 100, 115, 130, 140, 150 / 330

Weighted Chinups
BWx5, 10x3, 15x1, 20x1, 23x1, 26 /58 x1

10 rope climbs for time
Time: 1:15
Fun little workout!
Snatch 33x1x3 & 25x2x2

500m Row Max Effort - 1.55.8

Kroc Rows 16x20 20x20 24x20 - not easy after that row!
Bench 61kgx2x2

max ring dips

Tried for 1 every 10 seconds at first but that was way too aggressive- friggin ring dips!

6 rounds
200m run
1 rope climb
Squat 67x1x8

Handstand Negatives: 1 to 2 red plates, 4 to 1 red plate, 10 to the floor. Did pushups from the plates pretty easy. Took a while to play around and find the right challenge. Floor was good - but no pushups from floor.

3 Rounds
400m Run
15 Thrusters @20kg unbroken

Wednesday - 3.2 km run up the hill - 13:34 min leg burn