Welcome to Rideau Crossfit.

Inspired Training for Strength, Movement, and Position

20/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 15 Air Squats 10 Burpees 5 Pull-ups Metcon Metcon (AMRAP – Reps) 15′ AMRAP 20 cal Bike 15 Deadlifts (225/155) 10...

19/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 S.A. Snatch 10 S.A. Overhead Walking Lunge 10 cal Air Bike Metcon Metcon (AMRAP – Reps) 10′ AMRAP 15 Hang Squat Clean Thrusters (95/65) 15 Hang Squat Clean Thrusters (115/75) 15 Hang Squat...

15/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Round for Quality: 10 cal Ski 15 Air Squats 10 DB Cleans -then- 6′ Squat Metcon Metcon (AMRAP – Reps) 9′ AMRAP 8 Toes to Bar 4 Deadlifts (115/75) 2 Snatches (115/75) -then- 6′ to...

13/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 cal Row 10 KB Swings 10 S.A. OH Lunge Metcon Metcon (Time) 2 Rounds for Time: 75 Double-unders 35 Chest to bar...

12/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Slider Walk 10 Scap Pull-ups 10 cal Air Bike Metcon Metcon (AMRAP – Reps) 8′ AMRAP 3-1, 6-2, 9-3, etc. Thrusters (95/65) Ring...

0/2/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat test Metcon Metcon (Distance) Row for distance 14x(45″/15″) at your 10′ pace less...

09/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (AMRAP – Reps) EMOMUF 5 Burpees OTBB +2 Wall-balls *If you don’t make it to 100 Wall balls, it becomes a 15′ AMRAP of Wall Balls -Then- 10′ to...

08/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 15 Air Squats 10 Burpees 5 Pull-ups Metcon Metcon (AMRAP – Reps) 15′ AMRAP 12 cal Air Bike 8 Deadlifts (225/155) 4...

07/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Gymnastics Kips 60″ Pigeon 10 cal Row Metcon Metcon (AMRAP – Reps) Hang Squat Clean Thruster 5 x 90″/30″ at each weight 95/65 115/75 135/95 155/105 185/125 Scoring will increase...

06/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Slider Walk 5 Inch Worms 10 Box Jumps Metcon Metcon (AMRAP – Reps) 9′ AMRAP 12 Toes to bar 8 Deadlifts (115/75) 4 Snatches (115/75) -then- 6′ to Establish 1RM Thruster Thruster...

05/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 KB swings 10 cal bike 10 scap pullups Metcon Metcon (Time) For time: 150 DUs and 75 C2B **Partition as you wish....

03/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Squat City! Metcon Metcon (AMRAP – Reps) 8′ AMRAP 9 Thrusters (95/65) 3 Ring...

02/02/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Choose your own Adventure! Metcon Metcon (Distance) Row for Distance: 16x (40″/20″) Aim for 15″ faster than your average pace over your last 10′...

01/02/2018

Rideau CrossFit – CrossFit Metcon Warm-up Warm-up (No Measure) 10 PVC Overhead Squats 10 Box Jumps 10 cal Ski Metcon (AMRAP – Reps) EMOMUF 5 Burpees OTBB +3 Wall-Balls -then- 1RM Power...

31/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 15 Squats 10 Burpees 5 Push-ups Metcon Metcon (AMRAP – Reps) 15′ AMRAP 15 cal Bike 10 Deadlifts (225/155) 5...

30/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 cal Row 60″ Pigeon 10 Gymnastics Kips Metcon Metcon (AMRAP – Reps) 5 x 2′ AMRAP Hang Squat Clean Thrusters 2′ @ 95/65 2′ @115/75 2′ @135/95 2′ @155/105 2′...

29/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 KB Swings 10 S.A. OH Lunge 30″ HB Hold Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit...