Mental Toughness Day
Rideau CrossFit - CrossFitMetconBadger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about Badger
29/06/2016
Rideau CrossFit - CrossFitWarm-up10 OH Lunges 20" L-Sit 10 cal AirdyneWeightliftingDeadlift (1x5)MetconMetcon (AMRAP - Reps)20' AMRAP 20 Wall-balls 10 Deadlift (205/145) 400m Run
28/06/2016
Rideau CrossFit - CrossFitWarm-up10 Burpees 5 Inch Worms 10 cal RowWeightliftingFront Squat (1 RM w/2" Pause)MetconMetcon (Time)10 Rounds for Time 5 Burpee Box Jumps (24/20) 5 Toes to Bar
Thursday June 23, 2016
Warm-up 25 Double-unders 10 PVC Overhead Squats 60" Hollow-body Hold Overhead Squat Work up to 2RM Metcon (AMRAP - Reps) 3' AMRAP/1' R, 6' AMRAP/1' R, 9' AMRAP/1' R 50 Squats 40 KB Swings (24/18) 30 Push-ups 20 Overhead Lunges (45/35)
Wednesday June 22, 2016
Warm-up 15' L-sit 10 Gymnastics Kips 5 Pull-Ups 10' EMOM Even: 10 Pistols Odd: 10 HSPU Metcon Death by Thrusters Increase by one thruster EMOM (95/65)
Tuesday June 21, 2016
Warm-up 1 Sled Push 10 T2B 10 Box Jumps Thruster (10' to establish a 1RM from the floor) Metcon (Time) 3RFT 200m Run 8 Bar Muscle-Ups 16 Sit-Ups
Monday June 20, 2016
Warm-up 5 ATW 10 Burpee 60" Pigeon Back Squat (5RM with 3" pause on the first rep) Metcon Partner DT 10 RFT 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
Thursday June 16, 2016
Warm-up 10 Burpees 60" Plank 5 Inch Worms C2B & Pistols 10' EMOM 6 C2B 12 Pistols Metcon 5 RFT 15 WallBalls 100m Sprint
Wednesday June 15, 2016
Warm-up 10 OH Lunges 10 Toes to Bar 10 Box Jumps Back Squat (Work up to 1RM then -20% 3x3) Metcon 12' AMRAP 20 Cal Row 10 T2B 5 Burpees Over The Rower