30/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (Weight)Every 2' Perform: 10 cal Air Bike 1 Snatch +5-10lbs
29/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)60" Plank 10 Toes to Bar 10 Kb SwingsMetconMetcon (AMRAP - Reps)9' AMRAP 10-1, 20-2, 30-3, 40-4, etc Double-unders Sandbag over Shoulder
28/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)1 Sled Drag 10 Box Jumps 60" Side PlankMetconMetcon (Time)4 RFT 15 Wall-balls 200m Run 15 Toes to Bar 200m Run
27/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)5 pullups 10 pushups 15 air squatsMetconMetcon (Time)6 RFT 3 p. cleans 6 f. squats 9 burpees OTBB
26/06/2017
Rideau CrossFit - CrossFitWarm-up ()MetconMetcon (AMRAP - Reps)20' AMRAP 10 pullups 10 HSPUs 20 situpsWarm-up (No Measure)20 DUs 10 wallballs 5 inchworms
22/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)100M Run 60" Side Plank 10 Toes to BarMetconMetcon (AMRAP - Reps)12' AMRAP Muscle-ups *Before any muscle-ups, you must complete: 5 RFT 12 cal Row 6 Burpees over the Rower
21/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 KB Swings 1 Sled Pull 30" HB HoldMetconMetcon (AMRAP - Reps)Tabata! 5x(8x20"/10") Pull-ups OH Squat (45/35) HSPU Walking Lunge
20/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 S.A. OH Lunge 10 S.A. Snatch 10 cal Air BikeWeightliftingSplit Jerk (3-3-3-3-3)
19/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)20 DUs 10 OH lunges 5 inchwormsMetconMetcon (Time)21-15-9 SDHP (95/65) Wallballs Burpee box jump over
17/06/2017
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (Time)In partners: 400 m run 100 pullups 100 OH squats 400 m run