Fitness: 1) Overhead Squat, 5x5 2) Pausing Snatch Deadlift, 5x5 3) Power Santch, 5x5 Performance: 1) Overhead Squat, Heavy Single 2) Snatch Balance, Heavy Single 3) Snatch, Heavy Single Competition: 1) Snatch Balance, 4x5 (50/50/55/60%) 2) Snatch, OTM x 12 min 1-3 (Snatch Pull+Hang Squat Snatch+Squat Snatch) (62/65/68%) min 4: Rest min 5-12 (1 Squat Snatch) (72/74/76/rest/74/76/78/rest) off the clock: 3x1 Squat Snatch (83/85/87%) 3) Gymnastics Conditioning: AMRAP 6: 5 Strict

"Downsize" 3 Rounds 45 AbMat Sit-ups 30/21 Calorie Row 15 Hang Power Cleans 115/80

"Heartburn" For Time: 1 Mile Run 10 Rounds of "Bergeron Beep Test" (75/55) 1 Round of "Bergeron Beep Test": 7 Thrusters, 7 Pull-ups, 7 Burpees

That Friday Glow Fitness: "Twist & Shout" AMRAP 14:00 1 Power Snatch (95/65) 2 Overhead Squats (95/65) 3 Power Clean & Jerks (95/65) 80 Single Unders Performance: "Twist & Shout" AMRAP 14:00 1 Power Snatch (115/80) 2 Overhead Squat (115/80) 3 Power Clean & Jerks (115/80) 40 Double Unders Competition: 1) Squat Clean: primer: 4 sets 1 Clean Pull + 2 Hang Power Clean + 2 Front Squats (50/52/54/56%) On The 1:30 x 5 Sets, 2 Squat Cleans (60/65/70/70/70%) 2) "Twist & Shout" AMRAP 1

"Amphibious" 3 Rounds 200m Farmers Carry 400m Run 800m Row

Member of the Week – Danny Carmody Danny has been a fixture of the Court 6 Community for several years. In fact, his dedication to CrossFit is such that he’s been a fixture of the Maritime CrossFit community in Moncton, NB as well. You see, Danny travels for work, and as a result he splits his time between the two gyms. Ask any member of either gym and I guarantee they’ll tell you (after mentioning his self-deprecating humor) he’s a fantastic person to WOD beside. He works ha

Fitness: "Flip Flop" 30-20-10 Kettlebell Swing 35/25 Calorie Row (21-15-9 women) directly into... 10-20-30 Deadlifts 115/80 200-300-400m Run Performance: "Flip Flop" 30-20-10 Kettlebell Swings 53/35 Calorie Row (21-15-9 women) directly into... 10-20-30 Deadlifts 135/95 200-300-400m Run Competition: 1) "Flip Flop" 30-20-10 Kettlebell Swing 53/35 Calorie Bike Directly into... 10-20-30 Deadlifts 135/95 Calorie Row 2) Midline + HSPU OTM x 12:00 Odd: 15 Weighted AbMat Sit-ups Even

#Squadgoals Fitness: 1) Front Squat, 3x5 2) "Wasabi" 1000m Run 40 Ring Rows 30 Front Squats 95/65 20 Burpees Performance: 1) Front Squat, 3x5 2) "Wasabi" 1000m Run 40 Pull-ups 30 Front Squats 115/80 20 Barbell Burpees Competition: 1) Snatch, OTM min 1-4 - 1 Snatch Pull + Hang Squat Snatch + 1 OHS (50/52/54/56%) min - 5 Rest min 6-10 - 2 Squat Snatch (60/65/70/70/70%) 2) Back Squat, 5-4-3-5-4-3 (70/74/78/74/78/82%) 3) "Wasabi" 1000m Run 40 Pull-ups 30 Front Squats 135/95 20 B

Open Gym 10-12 "Jim" 9 Rounds 24 Pushups 8 Deadlifts (215/135) high volume on the pushups today, we are looking to choose a pushup variation that would allow you to get through each set in no more than two sets. Elevate hands on a box as much as necessary.

"Sock Hop" Teams of 3 2 Rounds (30 min time cap) 100/70 Calorie Row 100 Box Jump Overs 24/20 100 Power Cleans 100 Bar Facing Burpees Round 1: (135/95) Rounds 2: (115/80)