Welcome to Rideau Crossfit.

Inspired Training for Strength, Movement, and Position

26/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s choice! Metcon Metcon (Time) ‘THE JOHNSTONE SPECTACULAR’ For time in partners: 300 box jump-overs * emom 5 toes to...

25/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Overhead Lunge 1 Slider Walk 10 Single-Leg RDL Metcon Metcon (Distance) 10′ Row for Max...

24/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 cal Row 5 Inch Worms 10 PVC Overhead Squats Metcon Metcon (Time) For Time: 100 Wall-balls *EMOM +1 Burpee Over Box Jump -then- 10′ to Establish 1RM Snatch Snatch...

23/01/2018

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 Assault Bike 15 Deadlifts (225/155) 10...

22/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 S.A. Snatch 10 S.A. OH 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 Clean Thrusters...

19/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (AMRAP – Reps) 12′ AMRAP 2-2-2, 4-4-4, 6-6-6, etc. DB Thrusters DB Walking Lunge Toes to...

18/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Burpees 60″ Side Plank 10 Stir the Pot Metcon Metcon (Time) In Partners: 200 Partner Wall-balls **EMOM 20...

17/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Pull-ups 10 Push-ups 15 Squats Metcon Metcon (AMRAP – Reps) “Death by Cardio” Add one Rep (cal) to each movement, each minute of: 1: 5 cal Air Bike 2: 5 cal Ski Erg 3: 5 cal Row 4: 5...

16/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Slider Walk 5 Inch Worms 10 Gymnastics Kips Metcon Metcon (AMRAP – Reps) 10′ AMRAP 5-10-15-20-25 etc. Handstand Push-ups Front Squat...

15/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 30″ Table 10 Cossack Squats 10 Single Arm Snatch Metcon Metcon (AMRAP – Reps) 5×2’/1′ 10 Clean and Jerks (155/105) M.E. Chest to Bar Pull-ups in the time...

12/01/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Choice! Bug a coach for ideas if you need some help 🙂 Metcon Metcon (Time) E and O birthday WOD! 8RFT 10 cal row 12 bodyweight...

11/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 OH Lunge 1 Agility Ladder 10 Ring Rows Metcon Metcon (AMRAP – Reps) 12′ AMRAP 6 Rounds 50 Double-unders 10 Shoulder to Overhead (155/105) M.E. Muscle-ups in the time...

10/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Inch Worms 5 Pull-ups 30 Double-unders Metcon Metcon (AMRAP – Reps) 12′ AMRAP 2 Toes to Bar 10 Snatch (95/65) 4 Toes to Bar 8 Snatch (115/75) 6 Toes to Bar 6 Snatch (135/95) 8 Toes to Bar 4...

09/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 KB Swings 10 Box Jumps 10 cal Air Bike Metcon Metcon (Time) 3RFT 21 Wall-balls 15 cal Row 9 Deadlifts...

08/01/2018

Rideau CrossFit – CrossFit Metcon Metcon (Time) 17.1 Retest! For time (20′ time cap) 10 snatches 15 burpee OTB 20 snatches 15 burpee OTB 30 snatches 15 burpee OTB 40 snatches 15 burpee OTB 50 snatches 15 burpee OTB Done!...

06/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ Squat Weightlifting Metcon (Weight) As a team of 2: 12′ to Establish a 1RM Snatch -then- 12′ to Establish a 1RM Clean and...

05/01/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) Athlete’s Choice! Metcon Metcon (AMRAP – Reps) 10′ AMRAP 3-3, 6-6, 9-9, etc. Front Squat (135/95) Handstand...

04/01/2018

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Burpees 10 Scap Pull-ups 60″ Pigeon Metcon Metcon (AMRAP – Reps) 10x 60″/60″ 5 Clean and Jerk (155/105) M.E. Chest to Bar...