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 x3
65, 75, 85, 95, 105, 113 / 249

35 Deficit HSPU (4")
6, 6, 5, 5, 5, 4, 4

4 rounds: 400m run + 20 wall ball
Time: 10:08

Awesome session this morning. Feeling more like myself again.
PM:
7 minutes of stretches and drills.
10 Burpees + 10 Goblet Squats + 20 Banded lateral Steps per side + 10 Chinups + 10 Goblets Squats + 10 Pushups + 10 V-Ups + 10 Goblet Squats.

Rack Pulls 150kg/ 332# x 5 reps.
Hip Thrusts 40kg/89# x 25 reps x 5 sets.

4 Rounds:
400m Row
20 WallBall, 14#
Time: 12:41
Deadlift 1RM to 72 (PR - still easy breezy)

4 Rounds of:
400m Run
20 Wallballs
Time - 13:26
Hang power clean - find 1RM - 52

Kipping chin-ups x max reps x 3
5-8-6 these are out of practice

4 Rounds
800m Run
40 DUs
30 Squats

24:04
Thursday 7 a.m. Open: Front squats 2RM to 63. P.M.: First ever cyclocross race. Oy, it's hard. And fun. And hard. And an excellent excuse for pizza. Met my race goal of zero crashes and finishing near last, if not last (as I'm just learning the ropes of racing, so I was super cautious and let pretty much everyone pass me). Learned how to ride through sand and over crushed crabapples! Hooray for trying new things!
Friday
Warmup: Burpees, squats, lunges, ring rows, Pushups, V-ups, TGU's

Front Squat 2R
10, 12, 14, 15, 16, 17

5 Rounds of:
60 SU's
15 Russian Swings (Blue)
10 V-ups
Time: 6:47

Nice work 6 am! :)
Friday

Deadlift 85x5

Bench 37x8

500m Row x4 - Max Effort on all sets
1.54.6 PR
1.57.7
2.03.1
2.04.1