Friday August 5th, 2016
Warm-up Choice Warmup! Deadlift 5 Rep Max Metcon 4 RFT 15 Cal Row 12 Thrusters (95/65) 9 T2B
Thursday August 4th
Warm-up 10 Box Jumps 10 Overhead Lunges 10 Gymnstics Kips Cleans 8' EMOM Power Clean + Hang Squat Clean - then- - EMOM until failure Clean + 10lbs Metcon For time: 5 Rope Climbs 10 Rounds 3 P.Cleans (135/95) 6 Push-ups 9 Squats then 50 Double-Unders
Mental Toughness Day
Rideau CrossFit - CrossFitBradley (Time)10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010To learn more about Bradley click
Tuesday August 2, 2016
Warm-up 1 Sled Push 30" Hollow Body Hold 10 Kettlebell Swing Overhead Work 3 Rounds Of: 1 Strict Press 2 Push Press 3 Jerks Metcon 3 Rounds for Reps: 1' Max Effort Deadlift (225/155) 1' Max Effort Wall-Balls 1' Max Effort Row for Cal 1' Max Effort Handstand Push-up