Welcome to Rideau Crossfit.

Inspired Training for Strength, Movement, and Position

31/10/2017

Rideau CrossFit – CrossFit Weightlifting Work 5×5 push press Metcon Metcon (Calories) Measure your aerobic capacity, as well as your ability to pace. 10′ max cal row 10′ max cal...

30/10/2017

Rideau CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “The Chief” Max rounds in 3 minutes of: 3 p. cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5...

28/10/2017

Rideau CrossFit – CrossFit Warm-up Warm-up (No Measure) 10′ squat test Metcon Metcon (No Measure) Come in for our Halloween partner metcon!!! Costumes are a must! Erin might just bring along her fav Halloween “gym jams” CD 😛 P.S. The actual...

27/10/2017

Rideau CrossFit – CrossFit Gymnastics MUs! 10′ (ring) muscle-up practice Metcon Metcon (Time) For time (10′ time cap) 40 bench press (135/95) **EMOM 4 chest to...

26/10/2017

Rideau CrossFit – CrossFit Weightlifting Cleans 10’EMOM: 1 power clean (build weight) Metcon Metcon (AMRAP – Reps) 6′ AMRAP 5 power cleans (95/65) 40 single...

25/10/2017

Rideau CrossFit – CrossFit Metcon Metcon (No Measure) Open Gym! Come on in and work on whatever you’d like. Or ask a coach for ideas...

24/10/2017

Rideau CrossFit – CrossFit Gymnastics Technique work 5′ tire flips 5′ toe touches (i.e., L sit) 5′ sled pull (hand over hand) Metcon Metcon (AMRAP – Rounds and Reps) 2 rounds 2′ AMRAP tire flips (scale = stones) 2′ AMRAP toe...

23/10/2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) For time (30′ time cap) 42 wallballs 21 HBBS 30 wallballs 15 front squats 18 wallballs 9 OH squats **Choice of weight = 80% of 1RM OH...

21/10/2017

Rideau CrossFit – CrossFit Weightlifting For fun! 15′ to find your 1RM squat jerk Metcon Metcon (Time) 3RFT 50 air squats 10...

18/10/2017

Rideau CrossFit – CrossFit Weightlifting OH strength 10′ to establish a 1RM OH squat Metcon Metcon (AMRAP – Reps) 7′ AMRAP 2-2, 4-4, 6-6, etc. Strict pullups Thrusters...

17/10/2017

Rideau CrossFit – CrossFit Metcon Metcon (Time) 3RFT In partners, both run 400 m with DB (35/20), then each do the following (one at a time): 20 SA OH lunges 20 alt. SA...

16/10/2017

Rideau CrossFit – CrossFit Weightlifting Pressing strength 10’EMOM 2 strict presses (build weight) Metcon Metcon (Calories) 5 rounds for calories Air bike: 1′ on, 1′...

14/10/2017

Rideau CrossFit – CrossFit Warm-up Metcon (No Measure) 10′ Squat test Metcon Metcon (AMRAP – Reps) In partners (20′ AMRAP) Partner 1 runs 400 m while partner 2 chips away. Then you switch and partner 2 runs while partner 1 chips away. 50...

13/10/2017

Rideau CrossFit – CrossFit Weightlifting Snatches!! 10′ to a 3-position snatch (hip, knee, ground) 10′ to a 2-position snatch (knee, ground) 10′ to a 1RM...

12/10/2017

Rideau CrossFit – CrossFit Gymnastics 10′ of pistol practice E.g., Cossack squats, candlesticks, foot behind ankle, rig supported, pistols on a box, “slider” pistols. Metcon Metcon (AMRAP – Reps) Tabata that! 4x(20″/10″),...

11/10/2017

Rideau CrossFit – CrossFit Gymnastics 10′ to establish a 1RM ring dip Max out (for weight) ring dips! Metcon Metcon (AMRAP – Reps) 5′ AMRAP 5 dips 7 deadlifts...