15/04/2015
Rideau CrossFit - CrossFitWarm-up10' Squat!MetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
14/04/2017
Rideau CrossFit - CrossFitWarm-upChoice!MetconMetcon (Time)For Time: 200m Run 5 Snatch (95/65) 200m Run 4 Snatch (115/75) 200m Run 3 Snatch (135/95) 200m Run 2 Snatch (155/105) 200m Run 1 Snatch (165/125) 200m Run
12/04/2017
Rideau CrossFit - CrossFitWarm-up30" HB Hold 10 Burpees 10 KB SwingsCrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round
11/04/2017
Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 60" Pigeon 10 OH Walking LungesMetconMetcon (AMRAP - Reps)5' AMRAP Squat @bodyweight -then- 4' AMRAP Row for Distance -then- 3' AMRAP Pull-ups
10/04/2017
Rideau CrossFit - CrossFitWarm-up10 cal Row 5 Inch Worms 30" L-sitMetconMetcon (Time)4RFT 200M Run 20 Push-ups 20 Box Jumps (24/20)
08/04/2017
Rideau CrossFit - CrossFitWarm-up10' Skwat!SkillBurgenor Warm-up 10 Snatch dip + Shrug 10 High Elbows 10 HH Muscle Snatch 10 Drop Snatch 10 SnatchWeightliftingSnatch (1RM)Clean and Jerk (1 RM)
07/04/2017
Rideau CrossFit - CrossFitWarm-upAthlete's Choice!Skill2x 5 Inch Worms 2x 5 Dip and Shrug 2x 5 HH P. Clean 2x 5 H P. Clean 2x 5 H P. Clean + F. Squat + Push Press 2x 4 Thruster + 4 OH LungeMetconMetcon (AMRAP - Reps)4' AMRAP 8
06/04/2017
Rideau CrossFit - CrossFitWarm-up10 Gmynastics Kips 30" L-sit 60" PigeonMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Squat Snatch (135/95) *7 Strict Pull-ups after each round
05/04/2017
Rideau CrossFit - CrossFitWarm-up10 Burpees 10 KB Snatch 10 S.A. OH LungeMetconMetcon (Time)100 Double-unders 30 S.A. Snatch 30 Toes to Bar 30 Wall-balls 100 Double-unders
04/04/2017
Rideau CrossFit - CrossFitWarm-up10 OH Lunge 10 Box Jumps 10 cal RowMetconMetcon (Time)18-15-12-9-6-3 KB Swing (24/16) SDHP (24/16) Burpees to 6"