Welcome to Rideau Crossfit.

Inspired Training for Strength, Movement, and Position

31/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Choice! Metcon Metcon (Weight) Squats! 6 x (3/6) front squats/HBBS at 90% of your 1RM front...

29/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Choice! Metcon Metcon (Time) In partners (10RFT) 10 burpees OTBB 15 deadlifts (185/135) 200 m sprint 25 m sled...

28/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Weightlifting Front Squat/Back Squat day 10 (6×9) 6x(3 Front Squats/6 Back Squats) @ 94% of 85% of your best front...

25/8/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Choice! Warm-up Metcon Metcon (Weight) Friday Squats!! 6x(3/6) @ 85% of your 1RM front...

24/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Single Arm Overhead Lunge 10 Single Arm Snatch 10 Burpees Weightlifting Squat Clean Thruster (1 RM) Metcon Metcon (Time) 10 RFT 10 Wall-balls 7...

23/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 9′ Alternating Mintes 10 cal Row 10 Plate OH Squat 60″ Pigeon 6′ Squat Weightlifting Hang Power Clean (3RM) Metcon Metcon (Time) For Time: 100 Double-unders 5 Hang Power Cleans (165/115)...

22/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Choice! Metcon Metcon (Weight) 5 x (4/8) front squats/HBBS at 94% of 80% of your 1RM front...

21/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Pull-ups 10 Push-ups 15 Squats Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches...

19/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat test Metcon Metcon (Weight) Squat Saturday! 5x(4/8) front squats/HBBS at 80% of 1RM front...

18/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (Time) In Partners: 100 Sandbag over shoulder 100 Toes to Bar 100 Push-ups 100 cal Air...

17/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 OH Plate Squats 10 S.A. KB Snatch 10 Kossak Squats Weightlifting Snatch...

16/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Weightlifting Front Squat/Back Squat Day 6 (5×12) 5x (4 Front Squats/8 Back Squats) @94% of last...

15/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Kb Swings 10 S.A. OH Lunge 60″ Pigeon Metcon Metcon (AMRAP – Reps) 20′ AMRAP 1 Round of Cindy 1 Clean and Jerk (135/95) 1 Round of Cindy 2 Clean and Jerk 1 Round of Cindy 3 Clean and...

14/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Burpees 10 Scap Pull-ups 5 Inch-worms Metcon Metcon (Time) For Time: 400m Walking Lunge 400m...

12/8/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat test Metcon Metcon (Time) 100 wallballs for time **5 burpees...

11/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Weightlifting Front Squat/Back Squat Day 5 (4×12) FS/BS 4x(4/8...

10/08/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (AMRAP – Reps) Every 2′ for 3 Rounds 200m Run M.E. Pull-ups -Rest 2′- 6′ AMRAP 12 Cal Row 6 Sandbag over...