Tuesday May 31, 2016
Rideau CrossFit - CrossFitWarm-up (No Measure)Choice!Brian (Time)3 Rounds for time of: 5 Rope Climbs, 15' 25 Back Squats, 185#In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011To
Monday May 30, 2016
Warm-up 12 Wall Balls 24 Double Unders 36 Hollow Body Rocks Power Snatch (10' EMOM of 3 at 70% of 1RM) Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
Saturday May 28, 2016
Rideau CrossFit - CrossFitWarm-up (No Measure)10" squat testFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups
Friday May 27, 2016
Warm-up 60" Pigeon 10 Overhead Lunges 5 Inchworms Power Clean (10' EMOM of 3 at 70% of 1RM) Metcon In Partners: 4 Rounds of 50 double unders 20 pistols Then 4 Rounds of 20 cal row 10 HSPU Then 4 Rounds of 25 cal airdyne 10 ring dips
Thursday May 26th, 2016
Warm-up 60" Lockout 10 KB Swings 5 Around The World Gymnastics EMOM 10' Alternating: 10 Kips 10 Handstand Shoulder Touches Metcon 12' AMRAP 24 OH Lunges (45/35) 12 Box Jumps 6 HSPU
Wednesday May 25th, 2016
Warm-up 9' OTM 10 Burpees 60" Plank 10 Cal Row 6' OTM Deadlift (5RM) Metcon 4x3' AMRAP/1'R 2 Muscle-ups 4 HSPU 8 Snatch 165/115
Tuesday May 24th, 2016
Warm-up 9' OTM 12 WallBalls 24 Double Unders 36 Hollow-Body Rocks 6' Squat Front Squat (1RM w/ 1" pause) Metcon For time: 2km row 10 T2B every 250m
Saturday Splaterday!
Rideau CrossFit - CrossFitWarm-up10' Squat Test!!WeightliftingSnatch (1RM)MetconCrossFit Games Open 12.4 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups
Friday Friday Friday
Warm-up Choice! Cleans (Power ) 10 x 2 OTM Metcon Partner DT 10 RFT 12 Deadlifts 9 Hang Power cleans 6 Push Jerks (155/105)
Thirsday May 19, 2016
Rideau CrossFit - CrossFit Warm-up (No Measure) 9' OTM 10 Walking Lunges 10 Toes to Bar 10 Box Jumps 6' Squat Clean (Max Effort Low Hang ) CrossFit Games Open 15.5 For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters,