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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Bench x 5
60, 70, 80,90, 97, 104 / 230

Ring Dips x max reps x 3
34, 21, 20

4 rounds:
400m run + 21 swings (16) + 12 chin-ups
Time: 13:01

Fun morning!
Little tired, Olympics are keeping me up.
PM: Hot Tub/Stretch.
Warmup:
5 minutes stretches/drills.
10 Burpees + 10 WallBall + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups.

Bench Press 66kg/147# x 1 rep x 2 sets.
Strict Handstand Pushups with 2" deficit (extra range of motion) x 20 reps.

5 Rounds:
200m Run
10 Ring Dips
20 Lunges
Time: 9:35

Fun day!!! Bench has been feeling super terrible lately, but today was a bit better. YAY!
Front Squat 2RM to 59

4 Rounds:
400m Run
10 Thrusters @ 25
20 Lunges
Time: 15:44
Squat 67x3

KB Press 12xmax repsx3 - 9, 11, &10

4 Rounds
400m Run
15 Burpees
10 Kipping Chinups

20.43
Ring rows with feet elevated
10,10,8

Kroc rows
24x20x3

Bike 30 mins
Front Squat 2RM to 44

4 Rounds of:
400m Run
10 Thrusters (20)
20 Lunges
Time - 15:26