Rhino CrossFit September 19 Through 24

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MONDAY 9/19/2016
STRENGTH
Bench Press 5×12 E3M

WOD
Every 1:30 for 15 rounds (22:30, each round should be all out effort)
100m run
5 pull-up
10 push up
15 air squat

Xtra
AMRAP 10
25′ yoke carry 180/120#
10 burpees

TUESDAY 9/20/2016
STRENGTH
RDL 5×3 E3M

WOD
4RFT-
10 power clean and push jerk 135/95#
15 C2B pull up
20 pistol squat, alternating

Xtra
EMOM 10
5 strict pull up
5 perfect burpees (with strict push up)

WEDNESDAY 9/21/2016
STRENGTH
Back squat 5×10 E3M

WOD
4RFT-
60 double under
40 bar thruster 45/35#
20 TTB

Xtra
EMOM 10
2 rope climb 15′

THURSDAY 9/22/2016
STRENGTH
Shoulder Press 5×5 E3M

WOD
Buy-in: 1,000m row
Then… 5RFT-
3 power snatch 135/95#
6 push press 135/95#
9 burpee over bar

Xtra
EMOM 10
5 strict weighted pull-ups 20/14#
5 strict weighted ring dips 20/14#

FRIDAY 9/23/2016
STRENGTH
Deadlift (dynamic, see video) 10×2 OTM

WOD
3RFT-
400m run
15 front squat 155/105# (taken from ground)
15 HSPU

Xtra
Tabata x16rds
KB Swing 124/88#

SATURDAY 9/24/2016
STRENGTH
Front squat 20RM

WOD
“Annie”
50-40-30-20-10
Double under
Abmat sit ups

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

 

Rhino CrossFit September 12 Through 16

MONDAY 09/12/2016

STRENGTH
Back Squat 5×3 E3M

WOD
AMRAP 15
100m run
7 pull-up
7 TTB

Xtra
EMOM 25
10 burpees

TUESDAY 09/13/2016
STRENGTH
Shoulder Press 5×10 E3M

WOD
5RFT-
30 Double Under
15 Hang power clean 115/75#
15 Shoulder to OH 115/75#

Xtra
EMOM 10, alternating
Odd: 10 TTB w/ ankle weights
Even: 10 HSPU w/ ankle weights

WEDNESDAY 09/14/2016
STRENGTH
Deadlift 5×5 E3M

WOD
3RFT-
400m run
50 KB Swing 53/35# (may use H2H swing to help grip)
50 wall ball 20/14# 10/9′

Xtra
EMOM 10
1 legless rope climb

THURSDAY 09/15/2016

STRENGTH
Front Squat 10×2 OTM

WOD
For Time:
400m run
30 HSPU (sub: seated DB strict press)
400m run
20 HSPU
400m run
10 HSPU

Xtra
10RFT-
100m run
10 burpees
5 strict pull-up
rest 1:00

FRIDAY 09/16/2016
STRENGTH
Push Press 20RM (1×5, 1×10, 1×15)

WOD
3 RFT-
7 Deadlift 315/205#
14 Wall Ball 30/20# 10′
21 TTB

Xtra
EMOM 10, alternating
Odd: 10 KB swing 124/88#
Even: 10 KB swing 124/88# + 5 stone over shoulder 150/100#

 

 

 

Rhino CrossFit September 5 Through 10

 

MONDAY 09/05/2016
STRENGTH
Deadlift 5×10 E3M

WOD
For time:
50 C2D push up
40 pull-up
30 ring dip
20 ring row
10 HSPU

Xtra
150 burpees

TUESDAY 09/06/2016
STRENGTH
Front squat 5×5 E3M

WOD
Tabata x32rds (cycle thru)
Ball slam 30/20#
Air squat
KB swing 53/35#
TTB

Xtra
Tabata x8rds
TTB + ankle weights (use as warm up to GPP)

WEDNESDAY 09/07/2016
WOD
For time:
50 Deadlift 185/120#
40 pull-up
30 front squat 185/120#
20 ring dip
10 thruster 185/120#

Xtra
5 rounds- skill development
3 double KB swing 35/18#
3 double KB clean
3 double KB front squat
3 double KB jerk
3 double KB OH squat
Rest 1:00

THURSDAY 09/08/2016
STRENGTH
Sumo Deadlift 20RM (1×5, 1×10, 1×15)

WOD
5RFT-
12 push press 115/75#
10 TTB
8 ball slam 30/20#

Xtra
Death-by
Burpee

FRIDAY 09/09/2016
STRENGTH
OH Squat 10×3 OTM

WOD
5 cycles, rest 1:00 between cycles
AMRAP 3
7 Deadlift 275/185#
14 Burpee over bar

Xtra
Tabata x8 Rds (scale as needed – technique work)
DB Weighted Pistol #50/35

SATURDAY 09/10/2016
STRENGTH
Bench press 5×2 E3M

WOD
5 RFT-
7 power clean 155/105#
12 OH Squat

Xtra
Alternating EMOM 10
Odd: legless rope climb
Even: 2 rope climb 15′

 

 

Rhino CrossFit August 29 through September 3

 

MONDAY 08/29/2016
WOD
4RFT-
400m run
15 TTB
15 ring dip
15 ball slam 30/20#

STRENGTH
Push press 5×5 E3M

Xtra
1. Max unbroken pull ups
2. 100 burpees FT

TUESDAY 08/30/2016
WOD
5RFT-
5 power snatch 115/75#
5 OH squat 115/75#
30 double under

STRENGTH
Sumo Deadlift 10×2 OTM

Xtra
EMOM 10 alternating between
Odd: 3 rope climb 15′
Even: 5 bar muscle up

WEDNESDAY 08/31/2016
WOD
4RFT-
30 Hand to hand KB swing 53/35#
30 backward lunge steps with KB in goblet
30 C2D push up

STRENGTH
OH Squat 20RM (1×5, 1×10, 1×15)

Xtra
EMOM 10
10 wall ball 30/20# 10′
5 TTB with ankle weights

THURSDAY 09/01/2016
WOD
Buy-in: 1000m row
THEN… 5RFT-
10 sumo DL high pull 95/65#
10 shoulder to OH 95/65#

STRENGTH
Bench Press 10×3 OTM

Xtra
1. EMOM 10
10 burpees
2. EMOM 20
5 Kipping pull-up
5 Kipping dips

FRIDAY 09/02/2016
WOD
5 cycles, 1 minute rest b/w cycles
AMRAP 3
3 muscle up (rings) (sub C2B if needed)
6 HSPU
9 thruster 115/75#

STRENGTH
RDL 5×2 E3M

Xtra
AMRAP 8
10 TTB
8 HSPU

SATURDAY 09/03/2016
WOD
Open 16.4
AMRAP 13
55 Deadlift 225/155#
55 wall ball 20/14# 10/9′
55 calorie row
55 HSPU

STRENGTH
Back squat 5×12 E3M

Xtra
EMOM 10
1 legless rope climb 15′

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