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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Deadlift x 3
90, 105, 120, 135, 150, 160 / 352

Med Ball twists
20x20x4

30 muscleups
Time: 7:23

I hit 22 MU in 4:22 and then hit a wall. I have a cold = low energy.

Still a great session.

I remember and thank you 🌺
Friday:
Front squat 70x1
Snatch 34x1
4 rounds:
20 double unders
15 v-ups
10 burpees
5 power cleans (40)
10:40

Thank you to the men and women who serve our country.
Thursday
Hang power clean 38x2x6

Kipping chin-ups 9x6

5 Rounds
400m run
20 Lunges
10 Squats 20
16.22

Friday
Deadlift 89x5

Bench 28x10

100 Burpees
6.20 PR
Saturday

30min easy run - 5.2km
Monday:
Squats, lunges, ring rows, plank, Burpees, mountain climbers

Deadlift 3R
30, 35, 40, 45, 48. 51

AMRAP 15
90 SU's
20 Lunges
10 Pushups

Score: 6 + 106

Nice work 6am! :)
Monday:
Warm-up: Squats, lunges, burpees, inchworms, cradle to Cruikshank stretch, downward dog, calf stretches, leg swings.
Squat:
67x3
75x3
84x3
62x20 (PR for reps). Goal when I started this program was to reach 60x20. New goal has been set.
AMRAP 15:
30 double unders
20 lunges (pretty slow after the squats)
10 push-ups (who am I kidding, those are always slow)
8+6.
Clean find 1RM
60, 70 80, 90, 100, 105, 110, 115, 120, 125 F, 1, 130 F.

Chinups x (2-3 reps short of failure) x 3
30, 25, 25

AMRAP10:
1 rope climb + 10 pushups + 15 squats
Score: 11 rounds

Still fighting a cold. Energy is low but I had a great session.
Snatch 31x1x6

Kroc Rows 20x20x3

AMRAP15
30 DUs
20 Lunges
10 Ring Rows

7
Front Squat 1RM 67 (PR)

4 Rounds:
60 Mountain Climbers
30 Squats
15 V-Ups
Time: 9:54
Squat 75x1 Failed twice

20 HSPUs to 2" Deficit - Misinterpreted this one and did 20 HSPUs to a blue plate :S

5 Rounds
400m Run
10 Pushups
10 Vups

14.42