Rideau CrossFit - CrossFitWarm-up10 Burpees 10 cal Airdyne 60" PigeonMetconMetcon (Time)With a running clock "Annie" 50-40-30-20-10 Double-unders Sit-ups At 15:00 10' to Establish 3RM HBBS

Rideau CrossFit - CrossFitWarm-up10' Squat!MetconMetcon (Time)10-15-20-15-10 Row for cal Power Snatch (75/55) Handstand Push-upSkillChoose a skill you know needs work, ask a coach and get a plan to improve it!

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups

Rideau CrossFit - CrossFitOpen GymSkills and Drills!!!

Rideau CrossFit - CrossFitWarm-up5 Pull-ups 10 Pass Throughs 15 SquatsMetconMetcon (Time)With a running clock 21-15-9 Hang Power Clean (155/105) Bar Facing Burpees -at 10:00- Establish a Max 3 Position Snatch -at 20:00- 21-15-9 Deadlift (155/105) Wall-balls (20/14)

Rideau CrossFit - CrossFitWarm-up20" L-sit 10 cal Row 10 Push-upsMetconMetcon (AMRAP - Reps)5x (4x(40"/20")) Push Jerk (95/65) Box Jump (24/20) S.A. Snatch S.A. OH Lunge Chest to Bar Pull-up -then- 10' to establish a 3RM Hang Power CleanWeightliftingHang Power Clean

Rideau CrossFit - CrossFitWarm-up20" Chin Over Bar Hold 10 Wall-balls 40 Double-undersMetconCrossFit 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-upChoice! 10' Squat Recommended!MetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

Rideau CrossFit - CrossFitWarm-upAthlete's Choice!WeightliftingHang Snatch (10' to Establish 1RM)Shoulder Press (10' to Establish 1RM)Thruster (10' to Establish 1RM)Front Squat (10' to establish 1RM)

Rideau CrossFit - CrossFitWarm-up10 Wall-balls 60" Pigeon 20" L-sitMetconMetcon (Time)With a Running Clock: "Diane" 21-15-9 Deadlift (225/155) HSPU With the time left until 10' Max Effort: Hang Squat Clean at 10:00 12-9-6 Front Squat (135/95) Bar Facing BurpeesWeightliftingHang Clean (1RM)