Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 PVC OH squats 10 stir the pot 5 inchwormsMetconMetcon (Weight)4 sets of 7/13 front squats/HBBS at 94% of last time.

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!Metcon"Death by Pull-ups" (AMRAP - Reps)Every minute add 1 rep of pull-ups until you cannot complete them within the minute. Start at 1 rep. Minute 1 - 1 rep Minute 2 - 2 reps Minute 3 -

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Single Arm Snatch 10 Single Arm Overhead Lunge 40 Double-undersWeightliftingFS/BS Day 1 (4x20)4x 7 Front Squats/13 Back Squats @65% of Front Squat

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 OH Lunges 10 S.L. RDL 60" Side PlankWeightliftingSquat Clean Thruster (1RM)MetconMetcon (AMRAP - Reps)7' AMRAP 3-3, 6-6, 9-9, etc. DB Thruster Toes to Bar

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Scap Pull-ups 10 PVC OH Squat 10 Push-upsMetconMetcon (AMRAP - Reps)25' AMRAP 20 cal Row 10 Burpee Over Box Jumps 10-1 Muscle-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 Burpees 10 Plate Overhead Squats 5 Inch WormsWeightliftingDeadlift (5RM)MetconMetcon (Time)5RFT 20 Wall-balls 10 Deadlifts (225/155)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingSnatch (1RM)Clean and Jerk (1RM)Front Squat (1RM)

Rideau CrossFit - CrossFitOpen GymMake up a workout you missed, work on some skills you need to practice!

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10 cal Air Bike 10 Gymnastics Kips 5 Inch WormsMetconMetcon (Time)In Partners: 100 Burpee Sandbag over yoke Yoke set to chest height, you follow your sandbag over the yoke each rep.