Blog/WOD

Friday WOD 6.10.16

Reminder, the 5:30pm class tomorrow night will be set aside for those that registered for the Granite Games. There are divisions for scaled, masters, and RX. It is not too late to register and join our community CFOC Rhinos. If you are not registered, come by and support your fellow Rhinos and watch them showcase all the hard work they have been putting in. It will be a great time to cheer on, support, and meet other athletes! It’s going to be a great time!

WOD TIME

Skill

Dead Lift

8 x 1 @ 90%

WOD

Fran
21-15-9
Thrusters 95/65
Pull-ups

Monday WOD 6.6.16

Happy Monday! Never miss a Monday Workout! Today’s a good one!

Skill

Front Squat
8×1 @90%

WOD

AMRAP 15
2,4,6,…
Front Squat 225/155
Burpee Over Bar
100m run

* Start at 2 reps each round and increase by 2 reps until you time runs out. Score will be the completed set plus additional reps. EX: If you finish 10 reps of each and 5 additional squats your score will be 10+5

Thursday WOD 6.2.16

Great job on the timed 300m run, Lots of quick times! Just wanted to remind everyone to get set up for the granite games that start next week. It is very similar to the CrossFit Open with different divisions for everyone to participate in! This year they are having a weekly name drawing and raffling off some good prizes to all those registered. Starting next Friday night during the 5:30pm class, we will be having a Friday Night Lights where everyone that register for the granite games will do the workout and get together and support and cheer each other on. The first workout is released June 9th so don’t forget to get registered!

Skill

Snatch

15-20 minutes

WOD

900m run
21-Snatch 115/85
600mrun
15-Snatch 115/85
300m run
9-snatch 115/85

Tuesday WOD 5.31.16

Hope everyone had a great Memorial Day weekend and is recovering well from the Murph. Let’s keep the body moving and get back at it the rest of the week!

Skill

Back Squat

5,3,1,2,2
75,85,95,90,90%

WOD
4-Rounds
6-OHS 185/115
12-Burpee Box jump overs
18-KBS 70/53