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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Hang Power Clean 49x1x3

Strict Chinups x max reps x5 - 2x3, 1, 2

21-15-9
Fronts Squats 30
Pushups

5.28
Deadlift x3
90, 110, 130, 145, 155, 164 / 361 x3

Windshield Wipers
* test 3-4 sets
6, 8, 10, 10

21-15-9: front squat (70/154) + ring dips
Time: 4:17

Great session!
Deadlift 91x5 PR

Bench 29x8

AMRAP 10
Burpee Chin-ups

51
Monday:
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's, plank

Front Squat 2R
12, 15, 18, 21, 24, 26

AMRAP 12
12 WallBall
12 V-ups

Score: 8 + 23
Arrgh...one V-up short of 9 rounds...I was trying sooo hard to get there before the beep! :)

Nice work 6 am!
Snatch 27x2x8

Snatch Pulls 46x2

AMRAP12
8 Chinups
8 Pushups
8 Vups

5+8
Tues:

Squat 110kgx1

Jerk 60kgx1x3

Bench 69kgx3 PR

Push-upsx15x3
Pause squats - 2s at bottom and 2s 1/2 way up 45x3x3

Single Armed Landmine Rows 20x5

AMRAP12
12 Wallballs
12 T2B

5+16
Deadlift 5RM 73

5 Rounds:
60 Singles
20 Overhead Swings (blue)
Time: 8:10
Tuesday: Deadlift 5RM 66

5 Rounds
60 singles
20 Overhead Swings (blue)
Time: 5:57

Good work 6pm!
It's been a long weird day.

Squat x 3
90, 105, 120, 135, 150, 158 / 348

Bulgarian Split Squat 35x20x2

4 rounds: 30 squats + 20 wall ball + 10 front squats (60/135)
Time: 11:04
Wednesday:
Warm-up 16 TGU's

Bench 1R
20, 25, 30, 35, 38, 41 *PR :)

21-15-9
Front Squats @ 50% (13)
Pushups

Time: 7:27

Nice work 6 am! :)
5.7km easy run/PokeHunt - 35.09
Run 30 minutes (easy)
Score: 4.65 km
Bench 1RM 60 (PR)

21-15-9
Front Squats (33)
Pushups
Time: 6:20
Squat
110kgx3

Clean
66kgx1
Squat
122kgx1 PR yay!

21-15-9
Front squats
Ring dips/push-ups

Did 7 ring dips then decided push-ups it is.
Thursday

Hang Power Clean 51x1x3

Weighted Strict Chinup - find 1RM - 5kg

5 Rounds
1min Plank
20 DUs
15 Lunges (occasionally 20 by mistake :S )
10 Burpees

13.46
Ffffffriggin cold Ffffffriday!

Warmup: Burpees, squats,lunges, TGU's

Squat 5R
20, 25, 30, 35, 38, 41 *PR

"Death by Clusters"
Score 9 + 8

Nice work 6 am!
Deadlift
95x3, 115x2, 135x1, 150x1, 165x1, 173 / 381 x1

Med Ball Twists
20x10x5

5 rounds: 5 power cleans (70) + 10 burpees
Time: 4:27
Deadlift
117kgx3 PR

Squat 110kgx1

21-15-9
Deadlifts (70kg)
HSPU
Squat 10RM 57

Death by Clusters (25)
Score: 7+6
Friday
Deadlift 95x3 PR

Bench 43x3 PR

Death by Cluster 30
5+5

Saturday
30min run(treadmill)
Saturday:

Squat 110kgx1

Clean and Jerk 67kgx1

Clean 73kgx1 PR

Muscle up stuff. Still can't do one. :(
Saturday:
Front Squat 2RM 66 (PR)
Weighted Chinups 5RM 3 (PR)
So great to see Jessica Seguin today too!!