Welcome to Rideau Crossfit.

Inspired Training for Strength, Movement, and Position

21/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 20″ L-sit 10 Burpees 30 Double-unders Metcon Metcon (Time) 21-15-9-15-21 Wall-balls Toes to Bar Box...

20/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 RDL 10 Push-ups 10 Ring Rows Metcon Metcon (Time) 10′ AMRAP AB for Cals -then- 2 Rounds 21 Deadlifts (225/155) 15 BF Burpees 9 Chest to Bar Pull-ups -then- 10′ AMRAP Row for cals Calories...

18/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat test Metcon Metcon (4 Rounds for reps) 4 rounds In 2′: 15/10 cal row, AMRAP thrusters in remaining time 1′...

17/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (Time) For time: 50 KB Swings (16/24) 20 Double-unders 40 KB Swings (16/45) 40 Double-unders 30 KB Swings (16/45) 60 Double-unders 20 KB Swings (16/45) 80 Double-unders...

16/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 DUs 10 ring rows 10 box jump overs Metcon Metcon (AMRAP – Reps) 8′ AMRAP 2-2, 4-4, 6-6, 8-8, etc. Sandbags OS...

15/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 16 single-leg RDL 10 OH lunges 5 cal airdyne (single leg) Metcon Metcon (Weight) Squat...

14/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Inch Worms 10 Gymnastics Kips 20″ L-sit Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 P. Clean (135/95) *10 Wall balls after each...

13/11/2017

Rideau CrossFit – CrossFit Metcon Metcon (No Measure) Open gym!! All the options: do what you want, ask a coach for ideas, do the AM programming, do a metcon that you missed, etc. It’ll be fun...

11-11-2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) Murph! This Hero WOD was originally posted on the CrossFit main site as the workout of the day on Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as a...

10/11/2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) In partners: 250 cal airdyne **EMOM 10 BJO (i.e., the minute starts with the...

9/11/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 40″ HBH/superman 10 KB swings 10 SA OH lunge Metcon Metcon (Time) “Snatch DT” 5 RFT 12 snatch-grip deadlift (115/75) 9 h. p. snatch 6 BTN snatch-grip push...

08-11-2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) 10RFT 5 deadlifts (315/225) 5 burpees OTBB 20 double unders **15′ time...

07-11-2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) 6 rounds, each for time. 10 cal airdyne 15 pushups 20 KB swings 25 air squats Rest...

06-11-2017

Rideau CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12’AMRAP 21 cal row 15 hang clean and jerk (95/65) 9 T2B Warm-up Warm-up (No Measure) 15 wallballs 10 ring rows 3 wall...

04/11/2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) “Baby Barbara” 3RFT (45′ time cap) 20 pullups 30 pushups 40 situps 50 air squats **mandatory 3′ rest between...

03/11/2017

Rideau CrossFit – CrossFit Weightlifting Overhead work 10’EMOM: 2 snatch-grip push press Metcon Metcon (Time) One of the girls: Diane! 21-15-9 Deadlifts (225/155)...

02/11/2017

Rideau CrossFit – CrossFit Metcon Metcon (Weight) 10′ to establish 2RM h. clean 10′ to establish 2RM jerk 10′ to establish 2RM...

01/11/2017

Rideau CrossFit – CrossFit Weightlifting Oly work 10’EMOM: 2 snatch Metcon Metcon (AMRAP – Reps) 12′ AMRAP 1 muscle-up 5 h.p. snatch 200 m run Then 2 MUs, 5 h.p snatch, 200 m run....