Rideau CrossFit - CrossFitWarm-upChoice!WeightliftingP. CLean + H.P. Clean (10' EMOM)10' EMOM P. Clean + H.P. CleanMetconMetcon (Time)7RFT 16 Wall-balls 8 Deadlifts (225/155) *10' Time cap

Rideau CrossFit - CrossFitMetconCoe (Time)Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click here

Rideau CrossFit - CrossFitWarm-up10 OH Lunges 10 Box Jumps 30" L-sitGymnastics10' EMOM Pistols/Plank (10' EMOM)10' EMOM Even: 60" Plank Odd: 10 PistolsMetconMetcon (AMRAP - Reps)10' AMRAP 5-10, 10-20, 15-30, etc. P. Snatch (75/55) Double-unders

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Wall-balls 10 Toes to BarWeightliftingDeadlift (5x5)MetconMetcon (AMRAP - Reps)Every 50" until you cannot finish before the next interval, complete: +1 Thruster (95/65)

Rideau CrossFit - CrossFitWarm-up5 Pull-ups 10 OH Lunges 30 Double-undersWeightliftingBack Squat (6x8)MetconMetcon (AMRAP - Reps)"Tabata" 4x(8x20"/10")/1' Cal Row Shoulder to Overhead (115/75) Wall-ball (20/14) Burpee over Barbell

Rideau CrossFit - Sportchicks Dragonboat Team Testing

Rideau CrossFit - CrossFitMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To

Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 30" Hollow Body Hold 10 Gymnastics KipsWeightliftingSnatch + Hang Snatch (5x1)5x1 Snatch + Hang SnatchMetconMetcon (Time)"Wingman in Flight School" 10-20-30-40-50-40-30-20-10 Unbroken Doubele-unders

Rideau CrossFit - CrossFitWarm-up10 Kb Snatch 10 Single-Arm OH Lunges 60" PigeonWeightlifting10' EMOM Clean + Hang Clean (10x1)10' EMOM Clean + Hang CleanMetconMetcon (Time)3 RFT 20 Wall-balls 20 P. Cleans (95/65) 20 cal Row

Rideau CrossFit - CrossFitWarm-up5 Pull-ups 10 Push-ups 15 SquatsWeightliftingFront Squat (5x8)MetconMetcon (AMRAP - Reps)Every 2' until you cannot complete before the next round 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jumps (24/20) ***add 1 rep to each movement each round