Rideau CrossFit - CrossFitWarm-up5 Inch Worms 10 Wall-balls 10 cal RowMetconMetcon (AMRAP - Reps)In Partners: 9' AMRAP 3-3, 6-6, 9-9, etc. Clean and Jerk (135/95) Toes to Bar -then- 7' to Max Pull-ups -then- 9' AMRAP M.E. Power Clean

Rideau CrossFit - CrossFitWarm-up5 Pull-ups 10 OH Lunges 15 KB SwingsMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb.

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconMetcon (No Measure)10' EMOM Even: 10 DB Snatch Odd: 5 Burpee Over the Box -Or 17.1 if you won't be in tomorrow-CrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40

Rideau CrossFit - CrossFitWarm-up10 Burpees 10 Wall-balls 60" PigeonMetconMetcon (Time)"The Dumbbell Days of Winter" For Time: 50 DB S.A. Snatch (alt) 40 DB Hang Squat Clean 30 DB Burpee 20 DB Thruster 10 S.A. DB OH Squat Rx. 50lbs/35lbs Scaled 35lbs/20lbsSkillGet help with a skill you know you need to

Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 10 S.A. Snatch 10 S.A. OH LungeMetconCrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersCrossFit Games Open 15.3 Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9

Rideau CrossFit - CrossFitWarm-up10 KB Swings 10 S.A. OH Lunge 10 Scap Pull-ups/Ring RowsMetconMetcon (AMRAP - Reps)12' AMRAP 5 Pull-ups 10 Push-ups 15 Squats 5 OTB Jumps (24/20) 5 Pull-ups 10 Push-ups 15 Squats 10 OTB Jumps (24/20) 5 Pull-ups 10 Push-ups 15 Squats 15 OTB Jumps (24/20) etc. -then- 8' to Establish 1RM Jerk from RackWeightliftingSplit

Rideau CrossFit - CrossFitOpen GymSpend an hour working on skills, choose a metcon with a partner, have fun! Get help from a coach, and work on something you don't want to see in the open!

Rideau CrossFit - CrossFitWarm-upChoice!MetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw

Rideau CrossFit - CrossFitWarm-up10 S.A. KB/DB Snatch 10 S.A. OH Lunge 15 PVC OH SquatMetconMetcon (Time)"Karen-ish" For Time: 150 Wall-balls *EMOM 3 Toes To Bar -then- 7' to establish 2RM Deadlift

Rideau CrossFit - CrossFitHope Everyone has their SCHMOOPY ready for this partner bonanza!Warm-up30 HB Rocks 20 Double-unders 10 Pull-upsMetcon"The Saint Valentine's Day Massacre" (Time)in partners from opposite ends: 50 Wall-balls 40 Chest to Bar Pull-ups 30 Power Cleans (135/95) 30 Thrusters (95/65) 40 Burpees 50 KB Swings (24/16)