Rhino CrossFit September 28 Through October 3

September 28	September 29
A. Bench Press 3-3-3-3-3 Heavy as possible Pendlay Row 7-7-7-7-7 B. AMRAP 20 1 Rope Climb 15′ 400m run Max reps HSPU	A. Deadlift 1-1-1-1-1 Work to a heavy weight B. “Open 11.1/14.1” AMRAP 10 30 double unders 15 snatches 75/55#
September 30	October 1
A. EMOM 10 2 Power Clean + Clean (advanced use 75+%) B. 6 RFT: 5 thrusters (60% max clean) 10 chest to bar pull-ups *14 min time cap	A. Superset the following: 3×10 strict T2B 3×10 strict pull-up 3×15 band pull-aparts B. “Kelly” 5 rounds for time: 400m run 30 Box Jump 24/20″ 30 Wall Ball 20/24# 10/9′ *30 minute CAP
October 2	October 3
A. OH Squat 10-10-10-10-10 between sets do 0:45 weighted planks 45/35# B. 3 Rounds for Time: 15 KB Goblet Thruster 53/35# 100m KB Goblet run 15 KB Russian Swings 100m KB Goblet run *12 minute CAP	AMRAP 25 One partner is always running 400m 5 rope climbs 15′ 10 burpee box jumps 30″ 15 Wall Ball 20/14# ->12/10′

Rhino CrossFit September 21 Through 26

September 21	September 22
A. Weighted Pull-up 1-1-1-1-1 (work to 1RM weighted pull-up) B. 20min Time Cap 10 down to 1 Deadlift 1.5*bodyweight 2push-up burpee Medball Clean 20/14#	A. Front Squat 3-3-3-3-3 (work as heavy as possible for 3 reps) B. 25 min time cap Chipper 100 Box Step overs 30/24″ 50 Back Squats 135/95# (take from ground) 25 Chest-to-bar pull-ups 800m run
September 23	September 24
A. EMOM 10 2 power cleans + 1 clean (Advanced: all reps should be 70+%)B. 12 min time cap “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups	A. 10 minutes to complete: Max set of Chest-to-bar pull-ups Max set of Double Unders Max set of Chest-to-bar pull-ups Max set of Double UndersB. 15 minute time cap WOD with buy-in 400m run rest 1 minute THEN… 3 rounds for time- 15 Thruster 115/75# 15 burpees over barbell
September 25	September 26
A. Back Squat 12-12-12-12-12 (work as heavy as possible) Band pull-aparts 15-15-15-15 (do between sets of back squats) B. 14 min time cap 21-15-9 Deadlift 155/105# Box Jump 20-24-30″ (move higher box jump each set) Run 200m after each set	Partner workout “Miracle Mile #4” 400m of each Farmer carry 50/35+ DB Burpee broad jump OH plate walking lunge Buddy Carry

Rhino CrossFit September 14 Through 19

September 14	September 15
A. Crossfit total 1RM Back squat 3 fails 1RM Strict Press 3 fails 1RM Deadlift 3 fails	A. TABATA Weighted planks 55/35 Russian twists 20/14 B. For time: 800m run 10 Rope climbs (Rx+ legless) 800m run
September 16	September 17
A. DB bench press 5×10 B. 4 rounds 12 Single arm DB thrusters 45/30+ (alt. arms each round) 20 Abmat sit ups	A. Front Squat 3-3-3-3-3 B. 10 min AMRAP 10 Burpee jumping pull ups 10 weighted step up 20″ 45/25
September 18	September 19
A. 5x100m Farmer carry B. 3 rounds 400m run 15 push ups 45 air squats 15 push ups	TBA Team WOD

Rhino CrossFit September 7 Through 12

September 7	September 8
Hotshots 19 Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 metershttps://hotshots19.crossfit.com/	A. Deadlift 5-4-3-2-1 B. 3 rounds for time 25 DU’S 10 wall balls 12ft/10 ft 10 Burpees
September 9	September 10
A. Back Squat 5×3 85% B. Nicole 20 min AMRAP 400m run Max pull ups (run once you drop off the bar)	A. 5x 10 man makers 5×50 Flutter kicks  B. 10 rounds for time 3 ring dips 6 box jumps 9 American KB swings
September 11	September 12
A. Back Squat 5×3 85%  B. For time: 100 ab mat sit ups 75 paralette jumps 50 push press 65/55 25 sumo deadlift high pull 65/55	TBA Partner WOD!