31/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 PVC strict press 10 gymnastic kips 15 PVC OH squats +6' squat circleMetconMetcon (Time)5RFT 10 burpees 20 hand-release pushups 400 m run
29/08/2020
Rideau CrossFit - CrossFitMetconMetcon (AMRAP - Reps)A little bit of cardio :) 5' max effort DU 10' max effort run 20' max effort bike No rest between.
28/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)Athlete's choice!!MetconMetcon (Time)5x2'AMRAP 10 clean and jerks ME burpee pullups Rest 1'
27/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 30 DU 5 inchworms 10 RDLs +6' squat circleMetconMetcon (Time)"Running Jackie" 1000 m run 50 thrusters (empty bar) 30 pullups * if using dumbbells, pick a light weight. Or use only one DB!
26/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 25 jumping jacks 10 ring rows or bent rows 10 Cossack squats +6' squat circleMetconMetcon (Time)Chipper! For time: 50 box jumps 50 push press 50 SDHP 50 situps
25/8/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 KB swings 30" table 2 turkish getups +6' squat circleMetconMetcon (AMRAP - Rounds and Reps)20'AMRAP 20 SA OH walking lunge 10 goblet squats 20 feet HS walk 10 goblet squats
24/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 10 burpees 10 scap shrugs 30" hollow body hold +6' squat circleMetconMetcon (Time)4RFT 400 m run 1 rounds of Mary Note: Mary = 5 HSPU, 10 pistols, 15 pullups
22/08/2020
Rideau CrossFit - CrossFitMetconMetcon (Time)For time 100 situps EMOM (including min 0): 5 devils press
21/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-upWarm-up (No Measure)Athlete's choice!MetconMetcon (Time)Double DT 10RFT 12 deadlifts 9 h.p. cleans 6 push jerks
20/08/2020
Rideau CrossFit - CrossFitWarm-upWarm-up (No Measure)3 rounds 30 DU 10 tall box step-ups 10 scap shrugs + 6' squat circleMetconMetcon (AMRAP - Rounds and Reps)Death by EMOM 100 m sprint +1 squat clean For example, in minute 1, do 100 m sprint plus 1 squat clean. In