Welcome to Rideau Crossfit.

Inspired Training for Strength, Movement, and Position

26/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 OH Lunges 10 S.L. RDL 60″ Side Plank Weightlifting Squat Clean Thruster (1RM) Metcon Metcon (AMRAP – Reps) 7′ AMRAP 3-3, 6-6, 9-9, etc. DB Thruster Toes to...

25/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Scap Pull-ups 10 PVC OH Squat 10 Push-ups Metcon Metcon (AMRAP – Reps) 25′ AMRAP 20 cal Row 10 Burpee Over Box Jumps 10-1...

24/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Burpees 10 Plate Overhead Squats 5 Inch Worms Weightlifting Deadlift (5RM) Metcon Metcon (Time) 5RFT 20 Wall-balls 10 Deadlifts...

21/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Weightlifting Snatch (1RM) Clean and Jerk (1RM) Front Squat...

20/07/2017

Rideau CrossFit – CrossFit Open Gym Make up a workout you missed, work on some skills you need to practice!

19/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on...

18/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 cal Air Bike 10 Gymnastics Kips 5 Inch Worms Metcon Metcon (Time) In Partners: 100 Burpee Sandbag over yoke Yoke set to chest height, you follow your sandbag over the yoke each...

17/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 cal Row 10 OH Lunge 10 KB Swings Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65#...

15/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat warmup Metcon Metcon (AMRAP – Reps) Every 3′ for 5 rounds 15 cal air bike ME...

14/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon “Mrs. Billard” (AMRAP – Reps) 12′ AMRAP 20 Strict Press (95/65) 17 cal Row -then- 8′ to Establish: 1 RM...

13/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 KB Swings 10 cal Air Bike 60″ Pigeon Metcon Metcon (AMRAP – Reps) 11′ AMRAP 20 SDHP (95/65) 15 Toes to Bar 10...

12/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 S.A. Snatch 10 S.A. OH Lunge 10 Burpees Weightlifting Back Squat...

11/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 60″ Side Plank 10 Single Leg RDL 10 Box Jumps Metcon Metcon (Time) Buy-in: 1000m Row -then- 10-20-30-40-50-40-30-20-10 Double-unders *** 5 Deadlifts @225/155 for every miss and between each set....

10/7/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 inch worms 10 wallballs 10 cal row Metcon Metcon (Time) 4RFT 400 m run 25 pullups 50 pushups 75 air squats ** 35′ time...

08/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat test Metcon Metcon (Weight) 10′ to find 3RM deadlift Metcon Metcon (Weight) 10′ to find 3RM OH...

07/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (AMRAP – Reps) 11′ AMRAP 5-5-5, 10-10-10, 15-15-15 DB Snatch (50/35) Wall-ball (20/14) Burpee to...

06/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 KB Swings 60″ Pigeon 10 Gymnastics Kips Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time...

05/07/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 S.A. Snatch 10 Burpees 30″ HB Hold Metcon Metcon (Time) 4 RFT 8 Toes to Bar 16 OH Walking Lunge (95/65) 32ft. HS...