Joyce under a PR Clean Skill 15' Alternating Minutes 14 KB Snatch 10 Push-ups 5 Muscle-ups Weightlifting 1) Snatch 2x2@75%, 2x3@80% 2) Snatch Push Press 3x4@85%, 2x3@85% Strength 1) Low Hang Snatch Pull 5x5@80% 2) Good Morning 3x6@30% Metabolic Conditioning CrossFit Games Open 11.5 20' AMRAP 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall- Balls

Working on HSPU with Catrin Skill 15' Alternating Minutes 5 Toes to Bar 10 Burpees 20 Double-unders Weightlifting 1) Clean and Jerk 2x2@75%, 3x2@80% 2) Snatch Deadlift 5x4@100% Strength 1) Front Squat 3x4@87%, 2x3@87% 2) Hang Snatch Pull 3x5@65% Metabolic Conditioning For Time: 10 Muscle-ups 10 KB Swings 8 Muscle-ups 20 KB Swings 6 Muscle-ups 30 KB Swings 4

Skill 10 KB Swings 10 OH Walking Lunges 10 Box Jumps Weightlifting 1) High Hang Clean 2x3@73%, 3x2@73% 2) Snatch Balance 3x3@78%, 2x2@82% Strength 1) Push Press 2x4@85%, 3x3@87% 2) RDL 5@70%, 2x3@75%, 3@78% Metabolic Conditioning 10-9-8-7-6-5-4-3-2-1 Pull-ups Push-ups Air Squats

Reid's 205# PR Power Clean and Push Jerk Skill 15' Alternating Minutes 15 Air Squats 10 C2B Pull-ups 5 Inch Worms Weightlifting 1) High-hang Snatch 2x3@73%, 3x2@73% 2) Jerk 5x2@82% Strength 1) HBBS 5x3@88% 2) Hang Clean Pull 5x5@80% Metabolic Conditioning 10' AMRAP 15 Wall-balls 15 Toes to Bar

The morning crew getting after it! Skill 15' Alternating Minutes 2 Rope Climbs 4 Stone to Shoulder 6 HSPU Weightlifting 1) Snatch 1@65%, 1@70%, 1@75%, 1@80%, 2x1@75% 2) Clean and Jerk 1@65%, 1@70%, 1@75%, 1@80%, 1@75% 1@70% Strength 1) HBBS 5x3@75% Metabolic Conditioning 5x3' Rounds 15 Burpees 70 Double-unders M.E. Muscle-ups

Peek-a-boo! Skill 15' Alternating Minutes 2 Ladders 10 OH Walking Lunges 20 Double-unders Weightlifting 1) Clean and Jerk 2@70%, 2@75%, 3x1@80% Strength 1) Snatch Deadlift 4x3@95% 2) Good Morning 3x5@28% Metabolic Conditioning 6RFT 10 Box Jumps 5 Clean and Jerk (135/95)

Working On Joyce's Overhead Squat Skill 15' Alternating Minutes 10 Air Squats 5 Inch Worms 5 Muscle-ups Weightlifting 1) Snatch 1x2@70%, 1x2@75%, 3x1@80% 2) Snatch Push Press 4x4@75% Strength 1) Snatch Pull 4x3@90% 2) Front Squat 2x3@70%, 3x3@75% Metabolic Conditioning 10' AMRAP 15 Thrusters (95/65) 15 Toes to Bar

Two shots nearly a year apart of one of our favourite athletes, Greg. Sometimes we don't see the changes because we see each other everyday. Congrats on the progress after a year training with us at Rideau CrossFit! Skill 15'

Matt getting some tips! Skill 15' Alternating Minutes 5 C2B Pull-ups 10 Ring Push-ups 15 Wall-balls Weightlifting 1) Power Snatch 3x5@70% 2) Jerk 2x3@75%, 2x2@75% Strength 1) HBBS 2x3@75%, 3x3@80% 2) Clean Pull 4x3@90% Metabolic Conditioning CrossFit Games Open 11.1 10' AMRAP 30 Double-unders 15 Power Snatch (75/55)

Skill 15' Alternating Minutes 2 Rope Climbs 4 Stone to Shoulder 8 Box Jumps Weightlifting 1) Snatch 2x1@75%, 1@80%, 2x1@85%, 1@80% 2) Clean and Jerk 2x1@75%, 1@80%, 2x1@85%, 1@80% Strength HBBS 2x4@85%, 3x3@85% Metabolic Conditioning 5RFT 20 KB Swings (24/16) 15 HSPU