Gotta Get Down On Friday
Rideau CrossFit Warm-up 9' OTM Choice! 6' Squat Hold Handstand Pratice Shoulder Touches, Wall Holds, HS Walking Front Squat 8' EMOM 2 Front Squats @ 75% of 1RM Metcon 3', 6', 9' AMRAP 50 squats 40 KB swings 30 Push-ups 20 OH Lunges
Thursday April 28, 2016
Rideau CrossFit Warm-up 9' OTM 5 Around the World 25 Double Unders 10 OH Walking Lunges 6' Squat Hold Pistol Practice Snatch 10' to establish 3RM Metcon For time: 10 Pull-ups 30 Burpee Box Jumps 10 Pull-ups
Happy Birthday Mike!!
Rideau CrossFit Warm-up 9' OTM 2 Rope Climbs 45" Hollow Body Hold 10 Burpees 6' Squat Hold Double-Unders Galore 100 for practice Overhead Squat 10' to establish a 3RM Metcon Grace
Happy Birthday Mark!!
Rideau CrossFit Warm-up 9' OTM 10 Cal Row 5 Inch Worms 10 Kettlebell Swings 6' Squat Hold L-sit Accumulate 90" Clean It Up 8' EMOM 1 Power Clean + 1 Hang Clean + 1 Jerk Metcon (Time) 5-10-15-20 / 20-15-10-5 Thrusters (95/65) / Toes to Bar
Monday April 25, 2016
Rideau CrossFit Warm-up 9' OTM 10 Box Jumps 10 Ring Dips Pigeon 6' Squat Hold Plank Accumulate 5' HBBS 10' EMOM @ 75% 1RM Metcon (AMRAP - Reps) 12 minutes of: 8 Rounds of Cindy + Max Effort Burpees
TGIF April 22, 2016
Rideau CrossFit Warm-up Warm up: Choice! Snatch Skill HBBS Squat 1 RM - ya baby Metcon 7' AMRAP 7 C2B 12 Wall Balls 17 Box Jumps
Thursday April 21, 2016
Rideau CrossFit *Mark is on vacation next week - Please see our amended schedule posted* Warm-up 15' OTM 10 Burpees 10 Box Jumps 60" plank Handstand Practice Front Squat 10 -1 Start heavier than last week (+5/10lbs every set) Metcon 3RFT 9 Power Cleans (95/65) 9 Thrusters 9 Bar Facing Burpees
Wednesday April 20, 2016
Rideau CrossFit Warm-up 15' OTM 10 Cal Row 10 Kettlebell Swings 60" Pigion Power Snatches 10 x 2 OTM Heavier than last week Metcon (AMRAP - Reps) Every 2:30 3 Rope Climbs 8 Overhead Squats (115/75) + 5/10 lbs every round
Happy Birthday Tom!!
Rideau CrossFit Warm-up 15' OTM 5 Pull-ups 10 Push-ups 15 Air Squats Cleans 10 x 2 OTM Metcon 7' AMRAP 3-3, 6-6, 9-9, etc Clean & Jerk (155/105) Toes to Bar
Monday April 18, 2016
Rideau CrossFit Happy Birthday Courtney! Warm-up 15' OTM 5 Inch Worms 10 Overhead Lunges 10 Cal Airdyne Pull-ups! 4 x 70% ME reps Back Squat 10 - 1 (+5/10lbs heavier than last week) Metcon 5 RFT 10 Cal Row 10 Burpees Over The Rower 30' Rest