Rideau CrossFit - CrossFitWarm-up10 Kb Swings 10 S.A. OH Lunges 10 Gymnastics KipsMetconMetcon (AMRAP - Reps)For Reps 1' M.E. alt. KB/DB Snatch 1. M.E. L-sit 1' M.E. Power Clean (155/105) 1' M.E. Bar Facing Burpees 1' M.E. Power Clean (155/105) 1. M.E. L-sit 1' M.E. alt. KB/DB Snatch Rest 3' 1'

Rideau CrossFit - CrossFitMetcon10 Burpees 10 OH Lunges 10 cal AirdyneMetconMetcon (AMRAP - Reps)7' AMRAP 3-3,6-6, 9-9, etc. Wall-balls (20/14) Pull-ups -then- 7' to Establish 3RM Strict Press -then- 7' AMRAP 3-3, 6-6, 9-9, etc. Toes to bar Front Squat (135/95)

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!WeightliftingSuper Total Max-out Friday!Snatch (10' to Establish 1RM)Clean and Jerk (10' to Establish 1RM)Back Squat (10' to Establish 1RM)Deadlift (10' to Establish 1RM)

Rideau CrossFit - CrossFitWarm-up30 Double-unders 30" HB Hold 10 Toes to BarMetconMetcon (Time)"2012 CFG Chipper" 10 Overhead Squats (155/95) 10 OTB Jumps 10 Thrusters (135/95) 10 Power Cleans (205/145) 10 Toes to Bar 10 Burpee Muscle-ups Perform the chipper as an out and back.

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December

Rideau CrossFit - CrossFitWarm-up10 KB Snatch 10 S.A. OH Lunge 60" PigeonMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and

Rideau CrossFit - CrossFitWarm-up5 Inch-worms 10 cal Row 15 Wall-ballsMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1/1-2-3-4-5-6-7-8-9-10 Strict Press (75/55) C2B Pull-ups -then- 10' to establish 10RM DeadliftWeightliftingDeadlift (10' to Establish 10RM)

Rideau CrossFit - CrossFitWarm-up10' Squat!!MetconMetcon (AMRAP - Reps)"Tabata" 4x(8x20"/10")/1' P. Clean (135/95) Push-up Air Squat Burpee OTBB -then- 10' to Establish: 1RM Hang CleanHang Clean (1RM)

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconMetcon (AMRAP - Reps)In partners with a running clock: 7' AMRAP 10 Power Snatch (95/65) 10 OTB Jump (24/20) -then- 7' AMRAP Bar Facing Burpees (sets of 5/partner) -then- 7' AMRAP 7 Toes to Bar 14 Thrusters (95/65)

Rideau CrossFit - CrossFitWarm-up10 Burpees 10 OH Lunges 10 cal AirdyneMetconMetcon (Time)With a running Clock 5 Rounds "Cindy" 5 Pull-ups 10 Push-ups 15 Squats at 10:00 200 Double-unders at 20:00 75 Wall-balls ** score is working time for each section.