| Gross Strength |
| BP 5 x 5 E3M (Set 5RM) |
| WOD |
| Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups |
Tuesday, October 14, 2025
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Author Archives: Rich Guidotti
Monday, October 13, 2025
| Gross Strength |
| BSQ 10 x 1 OTM (@90%+) |
| WOD |
| Row: 500M Ball Slam 12 (#30/#20) Sumo Deadlift High Pull: 12 (#95/#65) 3 Rounds for time |
Sunday, October 12, 2025
| Gross Strength |
| RDL 10 x 10 E2M (@70% of 1 RM) |
| WOD |
| :20/:10 x 24 Box Jump (24”/20”) Ring Push-up Toes to Bar Swing (24kg/16kg) |
Saturday, October 11, 2025
| Gross Strength |
| PP 5 x 10 E2M (Set 10RM) |
| WOD |
| Overhead Squat: 15(#115/#75) Clean: 10 HSPU: 5 AMRAP: 15 Minutes |
Friday, October 10, 2025
| Gross Strength |
| OHS 5 x 1 E2M (@100% ish) |
| WOD |
| Run: 1 Mile Push-Up: 100 AbMat Sit-Up: 200 Air Squat: 300 For time |
Thursday, October 9, 2025
| Gross Strength |
| SDL 5 x 8 E3M (Set 8RM) |
| WOD |
| Eva 5 rounds for time of: Run 800 meters American Swing:30 (32kg/24kg) Pull-Up: 30 |
Wednesday, October 8, 2025
| Gross Strength |
| P 5 x 3 E3M (Set 3RM) |
| WOD |
| Row: 500M Hang Clean: 12 (#115/#75) Pull-Up: 10 3 Rounds for time |
Tuesday, October 7, 2025
| Gross Strength |
| FSQ 10 x 3 OTM (HAP) |
| WOD |
| Run: 100M Burpee: 5 Rest 1:00 AMRAP: 20 Minutes |
Monday, October 6, 2025
| Gross Strength |
| DL 5 x 5 E3M (Set 5RM) |
| WOD |
| Partner WOD P1/P2 Air Squat 2 to 20 by 2 Push-Up 1 to 10 by 1 Swing 2 to 20 by 2 (Choose weight) Pull-Up 1 to 10 by 1 For time |
Sunday, October 5, 2025
| Gross Strength |
| BP 10 x 1 OTM (HAP) |
| WOD |
| Thruster (#115/#75) Toes to Bar 21, 15, 9 for time |
Chemical City CrossFit 