| Gross Strength |
| BSQ 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Front Squat (155/#105) Pull-Up 3, 6, 9, 12, 15… AMRAP: 10 Minutes |
Saturday, October 4, 2025
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Author Archives: Rich Guidotti
Friday, October 3, 2025
| Gross Strength |
| RDL 5 x 10 E2M (Set 10RM) |
| WOD |
| Clean: 3 (#225/#155) Bar MU: 3 AMRAP: 10 Minutes |
Thursday, October 2, 2025
| Gross Strength |
| PP 5 x 1 E2M (@100%ish) |
| WOD |
| Randy SN: 75 (#75/#55) For time Then Bar Facing Burpee: 75 For time |
Wednesday, October 1, 2025
| Gross Strength |
| OHS 5 x 8 E3M (Set 8RM) |
| WOD |
| Air Squat: 100 HSPU: 25 3 Rounds for time |
Tuesday, September 30, 2025
| Gross Strength |
| SDL 5 x 3 E3M (Set 3RM) |
| WOD |
| Snatch: 3 (#135/#95) Push Press: 6 Burpee over Bar: 9 AMRAP: 15 Minutes |
Monday, September 29, 2025
| Gross Strength |
| P 10 x 3 OTM (HAP) |
| WOD |
| Filthy 50 For time: 50 box jumps, 24-inch box/20” 50 jumping pull-ups 50 kettlebell swings, 24kg/16kg 50 walking-lunge steps 50 knees-to-elbows 50 push presses, 45 lb./35 lb. 50 back extensions 50 wall-ball shots, 20-lb. ball/14-lb 50 burpees (Yes, burpees again) 50 double-unders |
Sunday, September 28, 2025
| Gross Strength |
| Zercher 5 x 5 E3M (Set 5RM) |
| WOD |
| Row: 250M Thruster: 20 (#75/#55) AbMat Sit-Up: 20 AMRAP: 12 Minutes |
Saturday, September 27, 2025
| Gross Strength |
| DL 10 x 1 OTM (HAP) |
| WOD |
| :20/:10 x 40 Dumbbell Push Press (35/#25) AbMat Sit-up KB Swing (#24/#16) Ring Row Cycle Through |
Friday, September 26, 2025
| Gross Strength |
| BP 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Bar MU: 10 BSQ: 15 (#225/#155) 3 Rounds for time |
Thursday, September 25, 2025
| Gross Strength |
| BSQ 5 x 10 E2M (Set 10RM) |
| WOD |
| Run: 400 Pull-up: 15 HSPU: 10 3 Rounds for time |
Chemical City CrossFit 