31/05/2017
Rideau CrossFit - CrossFitWarm-up10 cal Airdyne 100ft. S.A. Farmer's Carry 30" HB HoldMetconMetcon (Time)For time: 1250m Row Every 250m perform: 5 T2B 10 S.A. Snatch (50/35)
30/05/2017
Rideau CrossFit - CrossFitWarm-up5 Pull-ups 10 Push-ups 15 Air SquatMetconMetcon (Weight)Every 2' Perform 15 UNBROKEN Wall-balls 1 Deadlift 135/95 185/125 225/155 275/195 315/225 365/255 405/285 455/315 495/395 545/380
29/05/2017
Rideau CrossFit - CrossFitWarm-up30 Double-unders 15 Wall-balls 10 BurpeesMetconAmanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#
27/05/2017
Rideau CrossFit - CrossFitWarm-up10' Squat Test!MetconMetcon (Time)5 Rounds for Time: 15 Overhead Squats (95/65) 30 Push-ups
26/05/2017
Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconMetcon (Time)15-12-9-6-3 Sumo Deadlift High Pull (135/95) Toes to Bar
25/05/2017
Rideau CrossFit - CrossFitWarm-up10 KB Swings 10 S.A. Walking Lunges 60" PigeonMetconMetcon (Time)3 Rounds for Time 21 Burpees OTBB 15 Pull-ups 9 Clean and Jerks (135/95)
Mental Toughness Day!!
Rideau CrossFit - CrossFitWarm-upAthlete's Choice!MetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14#
23/05/2017
Rideau CrossFit - CrossFitWarm-up10 OH Walking Lunges 10 Burpees 30 Double-undersWeightliftingBack Squat (5x3)
20/05/2017
Rideau CrossFit - CrossFitWarm-up10' SquatMetconMetcon (Time)20-15-10-5 Row for cal DB Walking Lunge (50/35) DB Thruster (50/35) **weights are each hand.
19/05/2017
Rideau CrossFit - CrossFitWarm-upChoice!Metcon (AMRAP - Reps)15' EMOM 100m Sprint 6 Burpee Pull-ups -then- 5' AMRAP 100m Sprint 6 Burpee Pull-ups