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.
Bench x 3
60, 70, 80, 90, 100, 110 / 242

20 Deficit HSPU (4")
5, 5, 5, 4+1 (~ 2min rest between)

5 rounds: 400m run + 20 wall ball
Time: 13:58
Bench 3RM to 53 (PR)

21-15-9
Thrusters @ 29
V-Ups
Time: 6:33
Squat 70x1

Negative Handstands x25

AMRAP10
10 Push-ups
10 Hanging Leg Raises

8+15
Bench 3RM to 36

21-15-9
Thrusters @ 21
V-Ups
Time - 6:10
Wednesday

4km Run/PokeHunt - 23mins
At Capital City Athletics :
Yesterday: Snatch drills followed by Isabel in 4:30.
Today: front squats (kept things light) and death by wall balls: Start with three wall balls, add three every minute. Made it to 18 full followed by 19 the next minute.
Clean 1RM to 60

2000m Row
8:39.5