The morning crew getting after it! Skill 15' Alternating Minutes 2 Rope Climbs 4 Stone to Shoulder 6 HSPU Weightlifting 1) Snatch 1@65%, 1@70%, 1@75%, 1@80%, 2x1@75% 2) Clean and Jerk 1@65%, 1@70%, 1@75%, 1@80%, 1@75% 1@70% Strength 1) HBBS 5x3@75% Metabolic Conditioning 5x3' Rounds 15 Burpees 70 Double-unders M.E. Muscle-ups

Peek-a-boo! Skill 15' Alternating Minutes 2 Ladders 10 OH Walking Lunges 20 Double-unders Weightlifting 1) Clean and Jerk 2@70%, 2@75%, 3x1@80% Strength 1) Snatch Deadlift 4x3@95% 2) Good Morning 3x5@28% Metabolic Conditioning 6RFT 10 Box Jumps 5 Clean and Jerk (135/95)

Working On Joyce's Overhead Squat Skill 15' Alternating Minutes 10 Air Squats 5 Inch Worms 5 Muscle-ups Weightlifting 1) Snatch 1x2@70%, 1x2@75%, 3x1@80% 2) Snatch Push Press 4x4@75% Strength 1) Snatch Pull 4x3@90% 2) Front Squat 2x3@70%, 3x3@75% Metabolic Conditioning 10' AMRAP 15 Thrusters (95/65) 15 Toes to Bar

Two shots nearly a year apart of one of our favourite athletes, Greg. Sometimes we don't see the changes because we see each other everyday. Congrats on the progress after a year training with us at Rideau CrossFit! Skill 15'

Matt getting some tips! Skill 15' Alternating Minutes 5 C2B Pull-ups 10 Ring Push-ups 15 Wall-balls Weightlifting 1) Power Snatch 3x5@70% 2) Jerk 2x3@75%, 2x2@75% Strength 1) HBBS 2x3@75%, 3x3@80% 2) Clean Pull 4x3@90% Metabolic Conditioning CrossFit Games Open 11.1 10' AMRAP 30 Double-unders 15 Power Snatch (75/55)

Skill 15' Alternating Minutes 2 Rope Climbs 4 Stone to Shoulder 8 Box Jumps Weightlifting 1) Snatch 2x1@75%, 1@80%, 2x1@85%, 1@80% 2) Clean and Jerk 2x1@75%, 1@80%, 2x1@85%, 1@80% Strength HBBS 2x4@85%, 3x3@85% Metabolic Conditioning 5RFT 20 KB Swings (24/16) 15 HSPU

Skill 15' Alternating Minutes 15 Air Squats 10 OH Walking Lunges 5 Ring Dips Weightlifting 1) 3 Position Clean 3x1@78%, 2x1@80% 2) Power Jerk + Jerk x3@78%, x2@80% Strength 1) Front Squat 5x4@85% 2) Clean Deadlift 5x4@105% Metabolic Conditioning 3RFT 12 Burpees OTBB 10 Deadlift (185/135) 8 Chest to Bar Pull-ups

The Saturday Morning Crew Getting After It! Some fun reading! http://www.catalystathletics.com/articles/article.php?articleID=1770 Skill 15' Alternating Minutes 7 Burpees 14 KB Swings 21 Double-unders Weightlifting 1) High Hang Clean 4x2@75% 2) Snatch Balance 2x3@75%, 3x3@80% Strength 1) Push Press 5x4@85% 2) Snatch Grip RDL 5@70%, 2x4@75%, 3@75% Metabolic Conditioning For Time: 100 Toes to Bar **20 UB Wall Balls

The girls squatting on Saturday Skill 15' Alternating Minutes 10 Wall Balls 10 C2B 10 Push-ups Weightlifting 1) High Hang Snatch 4x3@70% 2) Jerk 2x3@82%, 3x2@85% Strength 1) HBBS 5x4@86% 2) Clean Pull 3x5@100% Metabolic Conditioning 7'AMRAP 3-3, 6-6, 9-9, etc. Deadlift (225/155) Burpee Box Jump