Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconMetcon (Time)"Halloween Monster Mash" In Partners 'Karen' 150 Wall-balls at 10:00 'Isabel' 30 Snatches (135/95) -then- 'Grace' 30 Clean and Jerks (135/95) at 20:00 10' Row for cal * Every calorie rowed takes 1" off your total time.

Rideau CrossFit - CrossFitWarm-upChoice!!WeightliftingFront Squat (1RM)MetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Rideau CrossFit - CrossFitWarm-up10 PVC OH Squat 10 T2B 60" PigeonWeightliftingPush Press (3RM)MetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"

Rideau CrossFit - CrossFitWarm-up10 OH Lunges 10 Box Jumps 10 Push-upsWeightliftingHang Snatch (1RM)MetconSDHP/BURPEE/T2B (AMRAP - Reps)9' AMRAP 10 SDHP (115/75) 10 Burpees OTBB 10 Toes to Bar

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Kb Snatch 10 S.A. OH LungeWeightliftingPower Clean (10' EMOM)MetconWall-Ball/Deadlift (Time)5 RFT 20 Wall-balls (20/14) 10 Deadlifts (225/155)

Rideau CrossFit - CrossFitWarm-upChoice!MetconHansen (Time)5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-upsIn honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.To learn more about Hansen click here

Rideau CrossFit - CrossFitWarm-up10' Squat Test!WeightliftingFront Squat (3RM)MetconMetcon (AMRAP - Reps)In Partners 20' AMRAP 100 Wall-balls 50 Stone to Shoulder 100 Double-unders (each) 50 Power Cleans (135/95) 100 Pull-ups 50 Thrusters (135/95)

Rideau CrossFit, Rideau CrossFit, Rideau CrossFit - CrossFitWarm-upChoice!GymnasticsPistol/COB Hold (10' EMOM)10' EMOM Even: 30" COB Hold Odd: 10 PistolsMetconMetcon (AMRAP - Reps)"Tabata Choice!" 4x(8x20"/10")/1' Pick your own four movements

Rideau CrossFit - CrossFitWarm-up30 Double-unders 10 Tuck-up/sit-ups 10 Box JumpsWeightliftingPush Press + BTN Push Press (5x (5x5))5x (5x5) Push Press + BTN Push pressMetconCrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# /

Rideau CrossFit - CrossFitWarm-up10 KB Swings 10 SA OH Lunge 60" PigeonWeightliftingBack Squat (3x5)MetconMetcon (AMRAP - Reps)20" AMRAP 1 Power Snatch 1 Squat Snatch 1 Overhead Squat