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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Warmup: Burpees, squats, lunges, ring rows, pushups, situps, V-ups

5K run
Time: 28:48

50 Hanging knee raises/leg raises
Did about 5 leg raises and the rest knee raises.

Nice work 6 am! :)
This is the bear video I was talking about this morning: https://http://www.facebook.com/todd.orr/posts/10210413769369912
Clean
build to 90 / 198 x3x3

Chinups x 20 x 3

Row 3000m hard
Time: 11:34.6

Great session!
5km Run
Time: 30:30

+ 50 Hanging Leg Raises
Snatch 1RM to 37

TBar Row 40x6x3

4 Rounds
800m Run
15 Hanging Leg Raises
10 Pushups

24.22
Monday:
Warm-up: goblet squats, chin-ups, push-ups with plate, v-ups with plate, OH lunges, quad stretches.
Squats:
58x3 + 2 min. Rest
66x3 + 2 min. Rest
75x3 + 5 min. Rest
53x20. Still gassed at the end of these but depth and speed were good so going up to 55x20 next week.
Snatch to 38x1. Still pressing out at the top, but less so than last week and speed also improving.
50 hanging leg raises
10 toes to bar.
8:30-10 pm: Ultimate game. Cold outside but my team had no subs so that was good to stay warm :)
Tuesday:

Jerk 1RM to 72kg/160lbs (PR)

Bench 63kgx3

4 rounds:
20 lunges
15 pushups
10 chinups

7:41
Front Squat 2RM 63 (PR)

4 Rounds:
400m Run
20 Lunges
20 Russian Swings (yellow)
Time: 13:58
Squat 71x3 failed - 71x1

HSPUs Blue Plate x Max Reps x5
10-10-6-12-9

4 Rounds
30 DUs
20 Lunges
10 Chin-ups

9:58
Wednesday:
Warmup: 14 TGU's

Bench 5R
15, 20, 24, 27, 30, 33/73 *PR :)

AMRAP 10
60 SU's
10 Pushups

Score: 6 + 57

Nice work 6 am! :)
Bench 5RM 49

AMRAP10
60 Singles
10 Pushups
Score: 8+67
Hang Power Clean 49x1x3

Kipping Chinups 10x3

3000m Row Moderate Effort
13.16.7