| Gross Strength |
| RDL 5 x 1 E2M (HAP) |
| WOD |
| Open 23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans |
| Gross Strength |
| PP 5 x 8 E3M (Set 8RM) |
| WOD |
| Cluster: 12 (#185/#120) Ring Dip: 10 4 Rounds for time |
| Gross Strength |
| OHS 5 x 3 E3M (HAP) |
| WOD |
| Deadlift: (#275/#185) Rope Climb 5, 4, 3, 2, 1 for time |
| Gross Strength |
| SDL 10 x 3 OTM (HAP) |
| WOD |
| DB HCL&J: 7 (#50/#35) Pistol 1/1 x 7 (14 Reps) Row: 21 Cal 4 Rounds for time |
| Gross Strength |
| P 5 x 5 E3M (Set 5RM) |
| WOD |
| Power Clean (#135/#93) Pull-up Overhead Squat (#135/#95) 21, 15, 9 for time |
| Gross Strength |
| FSQ 10 x 1 OTM (@90%+) |
| WOD |
| Strict HSPU: 3 Toes to Bar: 6 Deadlift: 9(#225/#155) AMRAP: 20 Minutes |
| Gross Strength |
| DL 10 x 10 E2M (@70% of 1 RM) |
| WOD |
| Row: 500M DB Weighted Walking Lunge: 25M (#35/#25) AbMat: 25 4 Rounds for time |
| Gross Strength |
| BP 5 x 10 E2M (Set 10RM) |
| WOD |
| Every 3:00 Double Under: 50 Thruster: 15 (#95/#65) 6 Rounds |
| Gross Strength |
| BSQ 5 x 1 E2M (@100%) |
| WOD |
| Bike Calories: 25 Sumo Deadlift High Pull: 12 (#75/#55) 5 Rounds for time |
| Gross Strength |
| RDL 5 x 8 E3M (Set 8RM) |
| WOD |
| Run: 400M Burpee Broad Jump: 30M 4 Rounds |
Chemical City CrossFit 