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.
this is awesome.
30 minute bike outside. YAY!
5 minutes of drills/stretches.
10 Burpees + 10 WallBall + 10 Lunges + 10 Ring Rows + 10 Pushups + 10 V-Ups.
Rack Pulls 136kg/301# x 5 reps.
Kroc Rows 16kg/35# x 30 reps per arm.
2000m Row in 8:35.6.
PR is 8:33.1 from almost exactly one year ago but rowing felt "good" then (if that's even possible LOL). So YAY for today!
C&J 42x1x3 & 30x1x4
Clean High Pulls 55x1x5 These need a lot of work!
AMRAP 10 Strict Chin-ups - 21
20 Wallballs 14#
500m @ 7 RPE 2.11.7
500m @ 9 RPE 1.56.3 - so close to a PR!! PR is 1.55.8!
500m @ 8 RPE 2.06.9
500m @ 8 RPE 2.07.8
Deadlift 10RM to 52
10 Chinups (1st round) then switched to Ring Rows...hand still messed up from mondays chinups. Sadly, no amount of badass hand-taping helped with that one.