Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' squat testMetconMetcon (4 Rounds for reps)4 rounds In 2': 15/10 cal row, AMRAP thrusters in remaining time 1' rest

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!MetconMetcon (Time)For time: 50 KB Swings (16/24) 20 Double-unders 40 KB Swings (16/45) 40 Double-unders 30 KB Swings (16/45) 60 Double-unders 20 KB Swings (16/45) 80 Double-unders 10 KB Swings (16/45) 100 Double-unders

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)30 DUs 10 ring rows 10 box jump oversMetconMetcon (AMRAP - Reps)8' AMRAP 2-2, 4-4, 6-6, 8-8, etc. Sandbags OS Pullups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)16 single-leg RDL 10 OH lunges 5 cal airdyne (single leg)MetconMetcon (Weight)Squat 5-5-5-5-5

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)5 Inch Worms 10 Gymnastics Kips 20" L-sitMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 P. Clean (135/95) *10 Wall balls after each round.

Rideau CrossFit - CrossFitMetconMetcon (No Measure)Open gym!! All the options: do what you want, ask a coach for ideas, do the AM programming, do a metcon that you missed, etc. It'll be fun :)

Rideau CrossFit - CrossFitMetconMetcon (Time)Murph! This Hero WOD was originally posted on the CrossFit main site as the workout of the day on Thursday August 18, 2005 (050818). It has become one of the most famous CrossFit workouts, especially popular as

Rideau CrossFit - CrossFitMetconMetcon (Time)In partners: 250 cal airdyne **EMOM 10 BJO (i.e., the minute starts with the BJO)

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)40" HBH/superman 10 KB swings 10 SA OH lungeMetconMetcon (Time)"Snatch DT" 5 RFT 12 snatch-grip deadlift (115/75) 9 h. p. snatch 6 BTN snatch-grip push press

Rideau CrossFit - CrossFitMetconMetcon (Time)10RFT 5 deadlifts (315/225) 5 burpees OTBB 20 double unders **15' time cap