Rideau CrossFit - CrossFitWarm-up10' SquatWeightliftingBack Squat (3RM)Metcon"Death by Thrusters" (AMRAP - Reps)Every 1 minute add one thruster at 95lbs/65lbs until you cannot complete all the reps before the next minute. Score is total reps completed.

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!WeightliftingDeadlift (5RM)MetconMetcon (AMRAP - Reps)"Tabata" 4x(8x20"/10")/1' Toes to Bar Burpee to 6" Target Walking Lunge Push-up

Rideau CrossFit - CrossFitWarm-up10 Burpees 10 KB Swings 10 S.A. OH LungesWeightliftingFront 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)

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-upAthlete's Choice!Metcon12 Days of Christmas (Time)1 Clean & Jerk @ 225/155# 2 Muscle-Ups 3 Box Jumps 30/24″ 4 Hang Squat Snatch @ 115/75# 5 Bar Facing Burpees 6 Push Press @ 115/75# 7 Pistols (alternating) 8 T2B 9 Wall Ball 20/14# 10 C2B Pullups 11 HSPU 12 Front

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-up1 Slider Walk 5 Inch worms 15 PVC Overhead SquatsWeightlifting10' EMOM Power Clean (10x3 OTM)Power Clean 10 x 3 OTMMetconWall-Ball/Deadlift (Time)5 RFT 20 Wall-balls (20/14) 10 Deadlifts (225/155)

Rideau CrossFit - CrossFitWittman (Time)Seven rounds: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24" box Post total time.In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010To learn

Rideau CrossFit - CrossFitWarm-up10 Burpees 10 cal Airdyne 5 Pull-upsWeightliftingSnatch (1RM)MetconMetcon (AMRAP - Reps)10' AMRAP 3-6, 6-12, 9-18, etc Power Snatch (95/65) Double-unders

Rideau CrossFit - CrossFitWarm-up10' SquatWeightliftingPush Press (3RM)MetconMetcon (AMRAP - Reps)Every 30" for as many rounds as possible complete: +1 Thruster (95/65)