Thursday March 31, 2016
Rideau CrossFit - CrossFitWarm-up (No Measure)5 Rounds OTM 10 Cal Airdyne 10 Box Jumps 1 Sled PushSnatch (1 Rep Max)Metcon (AMRAP - Reps)9' AMRAP 5 Hang Squat Snatch (115/75) 10 Shoulder to Overhead 15 Cal Row
Wed Mar 30 2016
Rideau CrossFit - CrossFitWarm-up (No Measure)60" pigeon 10 Kettlebell Swings 10 Gymnastics KipsWeightliftingThruster (1 Rep Max)Metcon (Time)3 Rounds for Time 10 Pull-ups 15 Wall-Balls 20 Double Unders
10/03/2016
Some handstuntin' the other night! Warm-up 15' Alternating Minutes 10 S.A. Snatch 10 S.A. OH Lunge 10 False Grip Ring Rows Strength HBBS 3x10 @ 5-10lbs heavier than last time Metabolic Conditioning For Time: 30 Snatches (135/95, 95/65) 30 cal. Airdyne 30 Thrusters (135/95, 95/65) OR 10' EMOM Even: 1-3 Rope Climbs Odd: 3-5 HSPU
08/03/2016
[et_pb_section admin_label="section"][et_pb_row admin_label="row"][et_pb_column type="4_4"][et_pb_text admin_label="Text" background_layout="light" text_orientation="left" use_border_color="off" border_color="#ffffff" border_style="solid"] Congrats to Mike on getting upside down on Saturday! 15' Alternating Minutes 10 KB Swings 60" Pigeon 10 Box Jumps Weightlifting Every 90" until Max 1 Hang Snatch +10lbs Metabolic Conditioning 8' Alternating Tabatta Even: Row for cal. Odd: Wall-balls *your score is
07/03/2016
Warm-up 15' Alternating Minutes 10 OH Lunges 60" Squat 10 Burpees Strength HBBS 3x10 @ 5-0lbs heavier than your last successful set of 20 Metabolic Conditioning 16.2, Re-do of 16.2 or Coach's Challenge 2RFT 20 cal Airdyne 20 Wall-balls 20 V-ups
02/03/2016
16.1 is in the books, whats in store for 16.2?? Come Thursday at 8PM as we watch the release with Eating Evolvd! Warm-up 15' Alternating Minutes 10 Burpees 10 KB Swings 10 OH Lunges Weightlifting 12' to establish a 1RM Clean Metabolic Conditioning Competitive 7' AMRAP 7 Toes to
