December 5 through 9

 

MONDAY 12/5/2016
WOD
3 RFT-
400m run
10 DB snatch , alternating 50/35#
20 DB goblet squat 50/35#

STRENGTH
Front Squat 20RM

Xtra
EMOM 20
5 kipping C2B pull-up
5 kipping dip

TUESDAY 12/6/2016
WOD
Open 11.1/14.1
AMRAP 10
30 double under
15 power snatches 75/55# (Pwr snatches only, not G2OH)

STRENGTH
Push Press 10×3 OTM

Xtra
AMRAP 12
20 DB weighted step-up 35/25# each hand
40′ Handstand walk

WEDNESDAY 12/7/2016
WOD
Open 14.5/16.5
21, 18, 15, 12, 9, 6, 3 For time:
Thruster 95/65#
Bar facing Burpee

STRENGTH
Sumo Deadlift 5×2 E3M

Xtra
EMOM 12, alternating
Odd: Rope Climb 15′
Even: Legless rope climb 15′

THURSDAY 12/8/2016
WOD
Partner WOD(2 Partners – Alternating Work Each Set)
For time:
Row 250M x 10 sets (5 sets each partner)
Wall Ball: 15 (#20/#14) x 10 Sets (5 sets each)
Pull Up: 10 x 10 (5 sets each partner)

STRENGTH
OH Squat 5×12 E3M

Xtra
AMRAP 12
5 stone over shoulder 150/100#
50m run with stone 150/100#

FRIDAY 12/9/2016
WOD
Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

STRENGTH
Bench Press 5×3 E3M

Xtra
EMOM 10
10 KB swing 124/88#

 

November 29 through December 2

 

MONDAY 11/28/2016
WOD
For time (mainsite WOD 161117)
150 burpees

STRENGTH
Sumo DL 10×3 OTM

Xtra
3RFT:
15 Thruster 95/65#
15 American Swing 53/35#
15 Ball Slam 30/20#

TUESDAY 11/29/2016
WOD
3RFT-
400m run
15 Pwr C&J 135/95#

STRENGTH
OH Squat 5×2 E3M

Xtra
0:20/0:10 x16 alternating
TTB with ankle weights
Russian Dip

WEDNESDAY 11/30/2016
WOD
AMRAP 15
15 OH Squat 95/65#
5 bar muscle up
40′ walking lunge

STRENGTH
Bench Press 5×12 E3M

Xtra
15 legless rope climb 15′ for time (10 min cap)

THURSDAY 12/1/2016
WOD
0:20/0:10 x32 intervals (cycle thru)
Front squat 45/35#
Shoulder press 45/35#
Back Squat 45/35#
Push Press 45/35#
*Never put barbell down, even during rest

STRENGTH
RDL 5×3 E3M

Xtra
EMOM 10
5 strict pull-up
5 strict HSPU

FRIDAY 12/2/2016
WOD
AMRAP 20
10 pull up
10 HSPU
10 pistol squat, alternating (1L/1R x5)

STRENGTH
Back Squat 5×10 E3M

Xtra
EMOM 10
10 KB Swing 124/88#

 

November 14 through 18

MONDAY 11/14/2016
WOD
For time:
Partner WOD
KB Swing 2-20 x 2 (24kg/16kg)
Push-Up: 1-10 x 1
Box Jump 2-20 x 2 (24”/20”)
Pull-Up: 1-10 x 1 For time

STRENGTH
Back Squat 5×12 E3M

Xtra
1. EMOM 10
5 strict pull up
5 strict ring dip

TUESDAY 11/15/2016
WOD
For Time:
500m Row
40 Front Squat 135/95#
30 Ball Slam 30/20#
20 Thruster 135/95#
10 Muscle-Up (Sub to C2B)

STRENGTH
Shoulder Press 5×3 E3M

Xtra
EMOM 10
2 rope climb 15′

WEDNESDAY 11/16/2016
WOD
3 RFT-
400m run
21 Burpee box jump over 24/20″

STRENGTH
Deadlift 5×10 E3M

Xtra
0:20/0:10 x16 intervals, alternating
Wall Ball 30/20#
HSPU

THURSDAY 11/17/2016
WOD
AMRAP 12
Shuttle run 20/20′ 40/40′
7 pull up
7 push up

STRENGTH
Front Squat 5×5 E3M

Xtra
5k row For Time

WOD
Buy-in: 1,000m row
Then… 8 rounds:
3 squat Snatch 135/95#
6 HSPU
9 Back Squat 135/95#

STRENGTH
Push Press 10×2 OTM

Xtra
5 rounds for completion
10 TTB
5 Russian Dip

November 7 through 11

 

MONDAY 11/7/2016
WOD
“Eva”
5RFT- (40 min CAP)
800m run
30 American Swings 70/53#
30 pull-ups

Xtra
100 burpees for time
TUESDAY 11/8/2016
STRENGTH
10 minutes to establish 2RM deadlift
Rest 3:00
AMRAP 2:00
Deadlift 275/185# (does NOT need to be TNG)

WOD
3RFT-
400m run
30 hang squat clean 115/75#

Xtra
10 min to establish 2RM Push Press
Rest 3:00
AMRAP 2:00
Push press 155/105# **MUST be 1 unbroken set, if you rack or drop the bar the set is done)
WEDNESDAY 11/9/2016
STRENGTH
10 minutes to establish 2RM Front Squat
Rest 3:00
AMRAP 2:00
Front Squat 185/120# **Must be done as a single set, if the bar is racked or dropped the set is over**

WOD
AMRAP 20
Barbell complex 225/155# (Set PR)
*DL/Sqt Cl/F Sqt/Jerk

Xtra
10 minutes to establish 2RM Bench Press
Rest 3:00
AMRAP 2:00
Bench Press 155/105# **Must be done as a single set, use a spotter, if help is needed or bar is racked then the set is done**
THURSDAY 11/10/2016
WOD
5RFT- (30 min CAP)
400m run
15 power snatch 115/75#
15 box jump 24/20″

Xtra
Death by
Burpee
FRIDAY 11/11/2016
WOD
“Helen”
3RFT-
400m run
21 American Swing 53/35#
12 pull ups

Xtra
Go to a track- warm up and stretch then…
400m Run for time (set PR)
Rest 6:00
800m Run for time (set PR)
Rest 10:00
1600m Run for time (set PR)

Rhino CrossFit October 24 through 28

MONDAY 10/24/2016
STRENGTH
OH Squat 5×5 E3M

WOD
-3 partner WOD-
AMRAP 12
P1: 250m row (or 200m run, or 0.5 mi on bike, or 75 DUs)
P2: Ball Slam (score)
P3: Wall Ball (score)
Partner 1 sets the pace, P2 and P3 score reps. Rotate thru.

Xtra
EMOM 10
5 weighted strict Pull-up 20/14#
5 weighted strict ring dip 20/14#

TUESDAY 10/25/2016
STRENGTH
Bench Press 10×2 OTM

WOD
21-15-9
Squat Clean 155/105#
Pull-up

Xtra
EMOM 10
10 Wall Ball 30/20# 10′
3 Bar Muscle-up

WEDNESDAY 10/26/2016
STRENGTH
RDL 20RM

WOD
3 RFT-
400m run
30 front squat 75/55#
20 shoulder to OH 75/55#
10 muscle up (rings) (sub- chest to bar pull up)

Xtra
EMOM 10
12 KB swing 124/88#

THURSDAY 10/27/2016
STRENGTH
Back Squat 10×3 OTM

WOD
0:30/0:15 work/rest x21 intervals, cycle thru
Thruster 95/65#
Ball slam 30/20#
Wall ball 20/14# 10/9′

Xtra
AMRAP 15
60′ yoke carry 280/180#
40 KB swing 70/53#
20 burpees

FRIDAY 10/28/2016
STRENGTH
Shoulder Press 5×2 E3M

WOD
5 cycles, rest 1:00 between cycles
AMRAP 3
3 power snatch 135/95#
6 TTB
9 Air Squat

Xtra
5 rounds for completion (10 minute time cap)
2 Rope Climb 15′
40′ handstand walk

 

Rhino CrossFit October 17 through 21

MONDAY 10/17/2016
STRENGTH
RDL 10×2 OTM

WOD
EMOM 15 (work up with pwr snatch- good technique, no happy feet)
1 power snatch (pick load, work up)
5 thruster (use pwr snatch load)

Xtra
10 rounds-
10 burpee
100m sled drag 35/25#
250m row
Rest 1:00

TUESDAY 10/18/2016
STRENGTH
Back Squat 20RM (aim for 80+% of Max)

WOD
40′ DB high carry lunge 35/25#
10 burpee
40′ DB low carry lunge 35/25#
10 DB thruster 35/25#

Xtra
Tabata x8 Rds
Wall ball 30/20# 10′

WEDNESDAY 10/19/2016
STRENGTH
Shoulder Press 10×3 OTM dynamic

WOD
CHAMPIONSHIP FIGHT GONE BAD
5 rounds, 1:00 each station
Wall ball 20/14# 10/9′
Sumo deadlift high pull 75/55#
Box jump 20″
Shoulder to overhead 75/55#
Calorie row
Rest 1:00

Xtra
Tabata x16 Rds alternating
KB swing 124/88#
Hollow rock

THURSDAY 10/20/2016
STRENGTH
Deadlift 5×2 E3M

WOD
For time:
500m row
400m run
THEN…
5 rounds
6 power clean and jerk 135/95#
12 burpee over bar

Xtra
For time:
100m farmer carry 90/70# DB each hand
20 burpee
50m yoke carry 180/120#
20 burpee
100m farmer carry 90/70# DB each hand

FRIDAY 10/21/2016
STRENGTH
Front Squat 5×12 E3M dynamic

WOD
For time:
100 wall ball 20/14# 10/9′
100 TTB
100 ring push up (feet + rings elevated ~3″)

Xtra
EMOM 10
2 double KB snatch (choose difficult load)
2 double KB OHSquat
Shuttle run 25m/25m

Rhino CrossFit October 3 Through 7

MONDAY 10/3/2016
WOD
5 cycles, 1 minute rest between cycles
AMRAP 3
5 burpee box jump over 24/20″
10 KB Swing 53/35#
15 Abmat Sit-up

STRENGTH
Front Squat 10×3 OTM

Xtra
EMOM 10 (perform with a 20/14# vest)
5 pull-up
5 burpee

TUESDAY 10/4/2016
WOD
3 RFT-
30 Deadlift 155/105#
15 Ring Dip

STRENGTH
Push Press 5×2 OTM (Dynamic if possible)

Xtra
EMOM 10
10 KB Swing 124/88#

WEDNESDAY 10/5/2016
WOD

3 RFT-
21 Ball Slam 30/20#
15 Front Squat 155/105#
9 Chest to bar pull-up

STRENGTH
Sumo DL 5×12 E3M (dynamic, if possible)

Xtra
EMOM 10, alternating
Odd: 10 TTB
Even: 10 HSPU

THURSDAY 10/6/2016
WOD

4RFT-
10 KB snatch 53/35# Alt
12 KB goblet squat 53/35#
15 C2D push up

STRENGTH
OH Squat 5×3 E3M

FRIDAY 10/7/2016
WOD

“Kelly”
5RFT-
400m run
30 box jump 24/20″
30 wall ball 20/14# 10/9′

STRENGTH
Bench Press (dynamic) 5×10 E3M

Xtra
EMOM 10
10 double kettlebell clean 53/35#
5 burpee

 

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