Rhino Crossfit August 22 through 27

 

MONDAY 08/22/2016
WOD
Every 1:30 for 10:30 (7 rounds)
100m sprint
10 push press 135/95#

STRENGTH
Overhead Squat 10×2 OTM

Xtra
1. EMOM 10
5 TTB + 2 BMU (unbroken set)
2. For time: 25 burpees AFAP

TUESDAY 08/23/2016
WOD
For Time:
1000m row
100 abmat sit-up
50 power snatch 115/75#

STRENGTH
Bench Press 20RM

Xtra
1. EMOM 20
5 Kipping pull-up
5 Kipping ring dip

2. For time:
50 burpees

WEDNESDAY 08/24/2016
WOD
3RFT-
30 thruster 45/35#
20 TTB
10 Box jump 30/24″

STRENGTH
RDL 10×3 OTM

Xtra
EMOM 10
12 Wall Ball 30/20# 10′

THURSDAY 08/25/2016
WOD
2000m row for time

STRENGTH
Back Squat 5×2 E3M

Xtra
1. EMOM 10
10 Double KB Swing 53/35#

2. 10RFT-
10 cal row
10 burpee jump over erg

FRIDAY 08/26/2016
WOD
AMRAP 12
5 Squat Clean and Jerk 185/120#
12 Burpee over barbell

STRENGTH
Shoulder Press 5×12 E3M

Xtra
1. 100 TTB For Time

2. EMOM 10
5 strict pull up
5 strict ring dip

SATURDAY 08/27/2016
WOD
3RFT
400m run
25 wall ball 20/14# 10/9′
25 Box Jump 24/20”

STRENGTH
Deadlift 5×3 E3M

Xtra
AMRAP 10
5 double KB Snatch 35/26# x2
5 Double KB OHSquat 35/26# x2
100m run

Rhino CrossFit August 15 Through 20

MONDAY (08/15/2016)
WOD
10-9-8-7-6-5-4-3-2-1 for time
Thruster 115/75#
Pull-up
Ball slam 30/20#

STRENGTH
RDL 20RM (1×5, 1×10, 1×15)

Xtra
Tabata x8rds
TTB + ankle weights

TUESDAY (08/16/2016)
WOD
21-15-9
Deadlift 135/95#
OH Squat 135/95#

STRENGTH
Back Squat 10×3 OTM

Xtra
Tabata x8rds
GHD Sit-ups

WEDNESDAY (08/17/2016)
WOD
AMRAP 12
30 double under
3 muscle up (rings)
6 HSPU

STRENGTH
Shoulder press 5×2 E3M

Xtra
AMRAP 15
10 stone over shoulder 150/100#
10 calories air bike

THURSDAY (08/18/2016)
WOD
5 cycles, rest 1 min between cycles
AMRAP 3
3 power snatch 115/75#
6 push up
9 wall balls 20/14# 10/9′

STRENGTH
Deadlift 5×12 E3M

Xtra
Tabata x8 Rds
Alternating pistol squats

FRIDAY (08/19/2016)
WOD
For time
500m row
400m run
30 burpees
20 double KB front squat 53/35#
10 muscle up

STRENGTH
Front Squat 5×3 E3M

Xtra
EMOM 10
2 rope climb 15′

SATURDAY (08/20/2016)
WOD
Prison rules (3 rep goal)
Every 0:15 for 4:00 (16 intervals each), 1 min rest between movements
Power snatch 115/75#
Thruster 115/75#
Power clean and jerk 115/75#
*reps must be TNG cycled to count, no singles

STRENGTH
Push press 5×10 E3M

Xtra
EMOM 10
5 Pull ups
5 Dips

Rhino CrossFit August 8 Through 13

MONDAY (08/08/2016)
STRENGTH
shoulder press 10×3 OTM

WOD
For time:
400m run
50 KB swing 53/35#
400m run
50 goblet squat 53/35#
400m run
50 pull-up

Xtra
EMOM 5
2 rope climb 15′

TUESDAY (08/09/2016)
STRENGTH
Deadlift 5×2 E3M

WOD
For time
30 thruster 115/75#
30 pull-up
30 shoulder to OH 115/75#

Xtra
EMOM 20
7 wall ball 30/20# 10′
3 muscle up (rings)

WEDNESDAY (08/10/2016)
STRENGTH
Front Squat 5×12 E3M

WOD
Every 2:00 for 10:00 (5 rounds)
10 burpee box jump over 24/20″ (must touch top of box)
10 power snatch 115/75#

Xtra
1. Tabata alternating x16rds
KB swing 124/88#
C2B pull up

2. Pull-up/dip complex – ALPHA

THURSDAY (08/11/2016)
STRENGTH
Push press 5×3 E3M

WOD
4RFT-
50 double unders
30 C2D push up

Xtra
10 rounds for completion
5 TTB + bar muscle up

FRIDAY (08/12/2016)
STRENGTH
Sumo deadlift 5×10 E3M

WOD
AMRAP 20
25 wall ball 20/14# 10/9′
25 KB swing 53/35#
200m run

Xtra
EMOM 5
Legless rope climb + rope climb 15′

SATURDAY (08/13/2016)
STRENGTH
OH Squat 5×5 E3M

WOD
4RFT-
15 hang squat snatch 115/75#
15 TTB
15 ring push up

Xtra
10 rounds :30/:30 on/off
Wall ball 30/20# 10′DSC_5049

Rhino CrossFit August 1 Through 6

MONDAY (08/01/2016)

STRENGTH
Front Squat 5×2 E3M

WOD
:20/:10 on/off x32 intervals (rotate each interval)
Power clean 115/75#
HSPU
Power Snatch 115/75#
TTB

Xtra
EMOM 10
1 Legless Rope Climb 15′ + 1 Rope Climb 15′

TUESDAY (08/02/2016)

STRENGTH
Push press 5×12 E3M

WOD
EMOM 10
100m sprint (30 DUs)
10 burpees

Xtra
Tabata x8 rounds
Wall ball 40/30# to 10′ (YES 40/30#)

WEDNESDAY (08/03/2016)

WOD
AMRAP 20
1 power clean 80% of 1RM
5 C2B pull up
10 push up
15 air squat

STRENGTH
Sumo deadlift 5×3 E3M

Xtra
EMOM 10
12 KB swing 124/88#

THURSDAY (08/04/2016)

STRENGTH
OH squat 5×10 E3M

WOD
For time:
1 mile run (500 DUs/2k row/3.0 miles airbike)
100 air squat
100 abmat sit up
100 push press 75/55#

Xtra
Tabata x8 Rds
TTB

FRIDAY (08/05/2016)

STRENGTH
Bench press 5×5 E3M

WOD
AMRAP 12
80′ walking lunge (or 30 step forward lunge)
15 thruster 115/75#
15 Bent over row 115/75#

Xtra
Every 1:30 for 10 intervals (15:00)
Wall walk + 10 shoulder touches

SATURDAY (08/06/2016)

STRENGTH
RDL 10×2 OTM

WOD
“Double DT”
10 RFT-
12 deadlift 155/105#
9 hang power clean 155/105#
6 push jerk 155/105#

Xtra
Alternating Tabata x8rds
Double unders with heavy rope
Single unders with heavy rope

Rhino CrossFit July 18 Through 23

MONDAY (07/18/2016)
WOD
4RFT-
15 DB thruster 35/25
12 chest to bar pull-up
9 deadlift 275/185#
STRENGTH
Bench press 5×3 E3M
Xtra
EMOM 10
10 wall ball 30/20# 10′
5 HSPU

TUESDAY (07/19/2016)
WOD
AMRAP 12
10 push press 115/75#
40′ front rack lunge with bar 115/75#
10 OH Squat 115/75#
40′ front rack lunge with bar 115/75#
STRENGTH
RDL 5×10 E3M
Xtra
EMOM 10
10 KB swing 124/88#
2 muscle up

WEDNESDAY (07/20/2016)
WOD
3 RFT-
12 front squat 155/105#
10 TTB

STRENGTH
Back Squat 5×5 E3M

Xtra
Alternating EMOM 10
Odd: 10 TTB
Even: 10 HSPU

THURSDAY (07/21/2016)
WOD
For Time-
800m run
100 KB swing 53/35#
100 Wall Ball 20/14# 10/9′

STRENGTH
Shoulder Press 10×2 OTM

Xtra
EMOM 10
1 legless rope climb 15′

FRIDAY (07/22/2016)
WOD
“Coe”
10 RFT-
10 Thruster 95/65#
10 Ring push-up
STRENGTH
Deadlift 20RM (1×5, 1×10, 1×15 warm up)
Xtra
0:20/0:10 x 8 intervals
Wall Ball 30/20# 10′

SATURDAY (07/23/2016)
Warm-up
500m row
30/20/30 with bands

Mobility/Stability
4 rounds-
0:15 Plank
0:15 Superman
0:15 Side plank
0:15 Side plank

WOD
3RFT-
10 Squat Snatch 115/75#
10 HSPU

STRENGTH
Front Squat 10×3 OTM

Xtra
EMOM 10
10 KB Swing 124/88#

Rhino CrossFit July 11 Through 15

**TEST WEEK**
MONDAY (07/11/2016)
WOD-
“Eva”
5RFT:
250 double unders (800m run/1,000m row)
30 American Swing 53/35#
30 pull-up

Xtra-
1. 10k row for time

TUESDAY (07/12/2016)
STRENGTH-
Spend 10 minutes establishing 2RM Deadlift
rest 3:00
AMRAP 2
Deadlift 275/185#

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

Xtra-
EMOM 10
5 strict pull-up
5 strict dip

WEDNESDAY (07/13/2016)
GPP-
Spend 10 minutes establishing 2RM Front Squat
rest 3:00
AMRAP 2 (1 set, do not rerack bar)
Front Squat 185/120#

AMRAP 20 (complex must be unbroken)
Barbell complex (DL/SqtCL/FrSqt/Jerk) 225/155#

Xtra-
See whiteboard for suggested record attempts

THURSDAY (07/14/2016)
STRENGTH-
Spend 10 minutes establishing 2RM Bench Press
rest 3:00
AMRAP 2 (1 set, do not rerack)
Bench Press 155/105#

WOD-
5RFT:
400m run
15 power snatch 115/75#
15 box jump 24/20″

Xtra-
1. 5k row for time
2. See whiteboard for suggested record attempts

FRIDAY (07/15/2016)
STRENGTH-
Spend 10 minutes establishing 2RM Thruster (taken from ground)
rest 3:00
AMRAP 2 (1 set, do not drop)
Thruster (taken from ground) 135/95#

WOD-
“Helen”
3RFT-
400m run
21 American Swings 53/35#
12 pull-up

Xtra-
See whiteboard for suggested record attempts

SATURDAY (07/15/2016)
GPP-
Spend 10 minutes establishing 2RM OH Squat
rest 3:00
AMRAP 2 (1 set, no rerack/dropping bar)
OH Squat 155/105#

“Murph” with a 20/14# vest (partition or not however you did last time) – Set PR

10 Legless rope climb 15′ for time
Rest 10:00
30 rope climb 15′ for time

Rhino CrossFit July 4 Through 9

 

MONDAY (07/03/2016)
WOD
“Amanda”
9-7-5
Muscle-up (rings)
Squat Snatch 135/95#
**Don’t worry, alternates and scales will be available as always!**

STRENGTH-
Deadlift 5×5 E3M

Extra Credit:
AMRAP 10
Triple Unders
-Practice Doubles if you suck at them-

TUESDAY (07/05/2016)
WOD-
5 cycles, 1 min rest between AMRAPs
AMRAP 3
15 ball slam 30/20#
15 push press 115/75#
10 Alt DB Snatch 70/50# (1L/1R x5)

STRENGTH-
Front squat 10×2 OTM

Extra Credit-
5 rounds for perfect movement (controlled)
20 alt pistol squat with KB 53/35# (1L/1R x10)
10 ring push ups

WEDNESDAY (07/06/2016)
WOD-
“The Five Frans”

STRENGTH-
Sumo Deadlift 10×3 OTM
After each set do 1 depth jump 20″ to 30″

Extra Credit-
EMOM 10
2 rope climb 15′

THURSDAY (07/07/2016)
WOD-
5 rounds for time:
12 KB snatch 53/35#
20 wall balls 20/14# 10/9′

STRENGTH-
Push press 20RM (1×5, 1×10, 1×15)

Extra Credit-
EMOM 10
10 wall ball 30/20# 10′
5 strict HSPU

FRIDAY (07/08/2016)
WOD-
“Kelly”
5 rounds for time:
400m run
30 box jump 24/20″
30 wall ball 20/14# 10/9′

STRENGTH-
OH Squat 5×2 E3M

Extra Credit-
EMOM 10
10 KB swing 124/88#
3 muscle ups (rings)

SATURDAY (07/09/2016)
WOD-
“DT”
5 RFT:
12 deadlift 155/105#
9 hang power clean 155/105#
6 push jerk 155/105#

STRENGTH-
Bench press 5×12 E3M

Extra Credit-
5 rounds for completion:
Max unbroken TTB
5 Strict HSPU