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Rhino

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Workout

Wednesday

Warm-up

2X
10 Good mornings
10 Hollow rocks
10 Arch rocks

Gymnastics

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Rhino (AMRAP - Rounds and Reps)

33 AMRAP:
6 Pullups
10 Squats
9 Deadlift 135/95

*With weight vest 20/14

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 04, 2018

Male Clients

1

Dusty
Schmidt

Open gym 8:00 AM-10:00AM

26 + 3

2

Trent
Hohman

Open gym 8:00 AM-10:00AM

24 + 1

3

Eric
williams

Open gym 8:00 AM-10:00AM

21 + 2

4

Alec
Wolfram

Open gym 8:00 AM-10:00AM

16 + 4

Vest free

5

Brian
Justusson

Open gym 8:00 AM-10:00AM

15 + 9

6

Brandon
Reid

Open gym 8:00 AM-10:00AM

13 + 12

7

Jamie
Jones

Open gym 8:00 AM-10:00AM

10 + 3

8

Bob
Stapleton

Open gym 8:00 AM-10:00AM

15 + 0

Ring rows

Female Clients

1

Antoinette
Williams

Open gym 8:00 AM-10:00AM

24 + 0

2

Kristina
Stapleton

Open gym 8:00 AM-10:00AM

21 + 8

3

Stacy
Swiney

Open gym 8:00 AM-10:00AM

12 + 12

no vest

4

Shanna
Simms

Open gym 8:00 AM-10:00AM

10 + 9

5

MC
Schmank

Open gym 8:00 AM-10:00AM

9 + 15

strict pullups

6

Lauren
Muehling

Open gym 8:00 AM-10:00AM

17 + 10

ring rows

7

Chelsea
Pearson

Open gym 8:00 AM-10:00AM

17 + 0

ring rows

8

ANNIE
SWANSON

Open gym 8:00 AM-10:00AM

15 + 6

no vest

9

Allison
Justusson

Open gym 8:00 AM-10:00AM

14 + 7

95#, 1/2 time pullups, 1/2 time ring row

10

Joanna
Beatrice

Open gym 8:00 AM-10:00AM

13 + 0

Ring rows/Rows