31/03/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!WeightliftingStrength10' EMOM: 2 HBBS @ 80%MetconMetcon (AMRAP - Reps)2'AMRAP, 4'AMRAP, 6'AMRAP 12 burpees OTBB 24 wallballs 32 KB swings 24 situps ME pullups 1' rest between AMRAPs
30/03/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 T2B 20" L-sit 30 DUWeightliftingStrength10' EMOM even: 5 push press odd: 5 BTN push pressMetconMetcon (Time)1000 m row * EMOM 3 burpees over rower
29/03/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)30" HB hold 10 S.A. snatch 10 goblet squatsWeightliftingStrength5' EMOM: 3 h.h. snatch EMOMUF: 1 h.h. snatchMetconMetcon (Time)4RFT 16 front-rack lunges (135/95) 8 S2OH 60" rest
28/03/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 KB swings 10 scap pullups 60" pigeonWeightlifting8' EMOM1 power clean + 1 front squat + 1 jerkMetconMetcon (AMRAP - Reps)3 RFT 1' ME rope climbs 1' ME box jumps 1' ME pullups 1' rest
27/03/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)30" table 10 OH lunges 10 burpeesWeightlifting ()1RM C&J (1)10' to find your 1RM Clean and JerkMetconMetcon (Time)3RFT 50 air squats 10 T2B
25/03/2017
Rideau CrossFit - CrossFitMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap
24/03/2017
Rideau CrossFit - CrossFitMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
23/03/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Choice!MetconMetcon (No Measure)OPEN GYM :) Work on anything you want. Ask a coach for ideas or choose one of the three metcons written on the board.
22/03/2017
Rideau CrossFit - CrossFitMetconWarm-up (No Measure)10 air squats 5 inchworms 10 scap pullupsMetcon (Time)Partner DT! 10 RFT (5 each) 12 deadlifts (155#/105#) 9 power clean (155#/105#) 6 jerks (155#/105#)Warm-up
21/03/2017
Rideau CrossFit - CrossFitWarm-up10 PVC OH Squat 60" Pigeon 10 BurpeesWeightliftingThruster (1RM)MetconMetcon (AMRAP - Reps)9' AMRAP 10 Power Snatch (95/65) 15 OTB Jump 20 Sit-ups
