We’ve been coaching for 20+ years and opened our gym 10 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: 12 TGU's

Bench 3RM
25, 30, 35, 40, 43, 46/101 F (only got 1 rep)

15-12-9-6-3
Wallball
Medball Twists
O/H Lunges

Time: 5:04

Nice work 6am!
Squat 80x1

Ring Dips 1 every 30s x12

15-12-9-6-3
Wallballs
Medball Twists
OH Lunges

4.36
8.2km run/pokehunt - 45.43mins
Thursday

Deadlift 5RM
45, 55, 65, 75, 80, 84/185 *PR

300 SU's
50 Burpees
300 SU's

Time: 8:28

Nice work 6am!
C&J 45x1x4

Front Squat 67x3 - Coach said they were high 😢

Cindy AMRAP20
5 Chinups
10 Pushups
15 Squats

11+9
Ring Dips 42 / 93 x3 *PR*

Bulgarian Split Squats 55 / 121 x10

L-Sit on rings x max hold x 3
39 sec *PR* / 23 sec / 26 sec

Row 15 minutes easy
Score: 3556 m

Lower back has been real cranky last few days. Pumped to get a good training session in.
Friday:

Squat 10R
15, 19, 22, 25, 28, 31/68 *PR

AMRAP 12
7 Burpees
7 Ring Rows

Score 13 + 8
This workout didn't look too bad until you add up the numbers...ended up being 98 Burpees and 91 Ring rows! :P The simple workouts always end up being some of the hardest I find.

Nice work 6am!
Deadlift 112x1

Bench 42x3

AMRAP 12
7 Burpees
21 DUs
7 Thrusters 29

5+7