Rideau CrossFit - CrossFitWarm-up30 Double-unders 30" HB Hold 15 Air SquatsMetconMetcon (AMRAP - Reps)7' AMRAP 2-2-2, 4-4-4, 6-6-6, etc. P. Clean (95/65) Front Squat Overhead Lunge -then- 7' to Establish 1 RM Snatch -then- 7' AMRAP 20 cal Row 15 Bar Facing Burpees 10 Overhead Squats (95/65)WeightliftingSnatch (7' to establish 1RM)

Rideau CrossFit - CrossFitWarm-upChoice!MetconMcGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24"In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click

Rideau CrossFit - CrossFitWarm-up5 Pull-ups 5 Inch Worms 15 PVC OH SquatMetconMetcon (AMRAP - Reps)2 Rounds for Reps 1' Deadlift (225/155) 1' Wall-balls 1' Row for cal 1' HSPU -then- 8' to Establish 1RM BTN Jerk -then- 6' AMRAP 6 KB Snatch (alt) 16 S.A. OH Lunge (24/18)

Rideau CrossFit - CrossFitWarm-up10' Squat!MetconMetcon (Time)7 RFT 30 Double-unders 15 KB Swings 7 Pull-ups **EMOM 3 Burpees -then- 15' to establish 5RM SquatWeightliftingBack Squat (5RM)

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconMetcon (AMRAP - Reps)7' AMRAP 3-3, 6-6, 9-9 P. Snatch (95/65) Push-ups -then- 7' to establish 1 RM Thruster from the floor -then- 7' AMRAP 12 Wall-balls (20/14) 6 Toes to Bar

Rideau CrossFit - CrossFitWarm-up15 PVC OH Squats 30" L-sit 10 Wall-ballsMetconMetcon (Time)With a running clock: "Annie" 50-40-30-20-10 Double-unders Sit-ups at 12:00 Establish 3RM OH Squat from the floor. At 20:00 25-20-15-10-5 Box Jump KB Swing (24/18)WeightliftingOverhead Squat (3RM )

Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 10 KB Swings 10 S.A. OH LungesMetconMetcon (AMRAP - Reps)In Partners: 5' AMRAP "D.T." 12 Deadlifts (155/105) 9 H. P. Cleans 6 Push Jerks -then- 5' AMRAP Pull-ups -then- 5' AMRAP 3-3, 6-6, 9-9, etc. HSPU Wall-balls (20/14)

Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 KB Snatch 10 S.A. OH LungeMetconCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9

Rideau CrossFit - CrossFitWarm-up5 Pull-ups 10 Burpees 10 Box JumpsMetconCrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsWeightliftingClean and Jerk (10' to Establish a 1RM)

Rideau CrossFit - CrossFitMetconWarm-up10' Squat!!CrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.WeightliftingDeadlift (1x1 10' cap)