Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds For Quality on the Minute: 30" Hollow Body Hold 10 KB Snatch 10 Single-Arm Overhead Lunge -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 12 Front Loaded Bag Step-ups Odd: 12 Front Loaded Bag Squats *if you

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds For Quality on the Minute: 30" Hollow Body Hold 10 KB Snatch 10 Single-Arm Overhead Lunge -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM 30" Dip Lockout 30" COB HoldMetcon ()

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' Squat I know not everyone has rings or a bar to do muscle ups and not everyone can do them, but scale to bodyweight rows or pull ups and dips on a bench or a

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingMetcon (No Measure)10' EMOM Even: 30" Handstand Hold Odd: 10 Bulgarian Split SquatMetconMetcon (AMRAP - Reps)12' AMRAP 6 V-ups or Toes to Bar 24 Double-unders

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 10 Walking Lunges 10 Push-ups 10 Ring/Bodyweight Rows -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 10 Ringle Leg RDL Odd: 10 Russian KB Swing (heavier if you can)MetconMetcon (AMRAP -

Rideau CrossFit - CrossFitWarm-upMetcon (No Measure)3 Rounds for Quality on the Minute: 2 Turkish Get-ups 5 Strict Toes to Bar 10 KB Taters -then- 6' in the bottom of the squat *for today's MetCon if you don't have a rower sub 100 Sumo deadlift high pullsMetconJerry

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds for Quality on the Minute: 5 Inch Worms 5 Pull-ups 10 Cossack Squats -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 12 Front Loaded Bag Step-ups Odd: 12 Front Loaded Bag Squats *if you want to make

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rounds For Quality on the Minute: 30" Hollow Body Hold 10 KB Snatch 10 Single-Arm Overhead Lunge -then- 6' in the bottom of the squatWeightliftingMetcon (No Measure)10' EMOM Even: 30" Lockout Hold Odd: 30" COB HoldMetconMetcon (Time)For Time: 50-40-30-20-10 Air Squat Push-up Sit-up

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)10' SquatMetconGaza (Time)5-Rounds for time: 35 Kettlebell Swings, 1.5 pood 30 Push-ups 25 Pull-ups 20 Box Jumps, 30" 1-Mile RunIn honor, U.S. Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013To learn more about Gaza

Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's Choice!WeightliftingMetcon (No Measure)10' EMOM Even: 30" Handstand Hold Odd: 10 Bulgarian Split SquatMetconMetcon (Time)4 Rounds For Time: 100m Sprint 200m Farmer's Carry 20 Burpees