Rideau CrossFit - CrossFitMetconMetcon (No Measure)Recovery day Do some mobility work or spend 20' practicing skills (e.g., handstands, turkish getups, nasal breathing cardio, snatches,

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)Athlete's choice!MetconMetcon (AMRAP - Reps)5'AMRAP 2-2, 4-4, 6-6, etc burpee pullups HSPU Rest 2' 5'AMRAP 2-2, 4-4, 6-6 DB bent row pushups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 30 single unders 10 strict press 10 Russian KB swings +6' squat circleMetconMetcon (Time)7RFT 4 devil's press 25 DUs

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn

Rideau CrossFit - CrossFitWarm UpWarm-up (No Measure)3 rounds 20 hollow body rocks 30" table 15 air squats +6' squat circleMetconWarm-up (No Measure)21-15-9 DB squat clean T2B

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choiceMetconMetcon (AMRAP - Reps)Tabata!! Do one tabata (4 mins) for each of these movements. 1 min rest between tabatas. Lateral hops over DB DB squat clean (50/35) Pullups V-ups

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 single-arm suitcase deadlift 10 goblet squats 30" table +6' squat circleMetconMetcon (Time)For time 50 DB snatch 40 wallballs 30 SDHP 20 dips 10 C&J

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 5 inchworms 5 box step-ups + 5 box jumps 35 single unders +6' squat circleMetconMetcon (AMRAP - Rounds and Reps)12' AMRAP 20 feet HS walk 50 DU **Sub out the HS walk for bear crawl, wall walks, or shoulder taps

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 1' ladder drills 10 PVC OH squat 60" pigeon +6' squat circleMetconMetcon (Time)21-15-9 OH squat bar-facing burpees

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 3 pullups + 3 pushups 10 burpees 10 RDLMetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20"