Rideau CrossFit - CrossFitWarm-upAthletes Choice!WeightliftingBack Squat (6x5)MetconMetcon (AMRAP - Reps)7' AMRAP 9 Thrusters (95/65) 9 Toes to Bar

Rideau CrossFit - CrossFitWarm-upChoice!MetconJosh (Time)21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-upsIn honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.To learn more about Josh click

Rideau CrossFit - CrossFitWarm-up10 Box Jumps 30" L-sit 60" PigeonWeightliftingHang Clean (10' to build to a Maximum)MetconMetcon (Time)In Partners 4 Rounds 10 Burpee Box Jumps 2 Rope Climbs -then- 4 Rounds 30 Double-unders 15 Wall-balls -then- 4 Rounds 15 cal Airdyne 10 F. Rack Lunges (135/95)

Rideau CrossFit - CrossFitWarm-up5 Ring Rows 5 Inch Worms 10 OH LungeWeightliftingHang Snatch (10' EMOM)MetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up

Rideau CrossFit - CrossFitWarm-up1 Sled Push 10 Kb Snatch 10 cal AirdyneWeightliftingFront Squat (5x5)MetconMetcon (Time)4 RFT 15 cal Row 12 T2B 9 Wall-Balls 6 P. Cleans (135/95) 3 Muscle-ups

Rideau CrossFit - CrossFitWarm-up10' SquatWeightliftingJerk (EMOM)5' EMOM 1 Push Press 1 Jerk EMOMUF 1 JerkMetconSnatch ComplexEvery 35" for 25 Rounds 1 P. Snatch 1 Squat Snatch 1 OH Squat

Rideau CrossFit - CrossFitWarm-upChoice!!!Gymnastics15' Handstand PracticeMetconMetcon (Time)2 RFT 25 Deadlifts (225/155) 25 HSPU

Rideau CrossFit - CrossFitWarm-up1 Slider Walk 30" L-sit 60" PigeonWeightliftingFront Squat (5x5)MetconMetcon (AMRAP - Reps)8x 1' AMRAP alt Thrusters (95/65) T2B

Rideau CrossFit - CrossFitMetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click

Rideau CrossFit - CrossFitWarm-up1 Sled Push 10 S.A. OH Lunges 30" HS PracticeWeightliftingHang Clean (10' EMOM)MetconMetcon (Time)In Partners 4 Rounds 15 Burpees 15 Wall-Balls -then- 4 Rounds 10 P. Clean (135/95) 20 F. Rack Lunges -then- 4 Rounds 20 cal Row 10 OH Squat (135/95)