| Gross Strength |
| OHS 5 x 5 E3M (Set 5RM) |
| WOD |
| KBSN 1/1 x 5 (24kg/16kg) Goblet Squat: 30 Run: 200 5 Rounds for time |
Thursday, September 4, 2025
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Author Archives: Rich Guidotti
Wednesday, September 3, 2025
| Gross Strength |
| SDL 10 x 1 OTM (HAP) |
| WOD |
| Dumbbell Push Press: 15 (#35/#25) Row: 20 Calories AMRAP: 15 Minute |
Tuesday, September 2, 2025
| Gross Strength |
| P 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Overhead Squat: 12 (#135/#95) Bike: 25 Calories Rest 1:00 5 Rounds |
Monday, September 1, 2025
| Gross Strength |
| FSQ 5 x 10 E2M (Set 10RM) |
| WOD |
| Holleyman 30 rounds for time of: 5 Wall ball shots, 20-pound ball 3 Handstand push-ups 225-pound Power clean, 1 rep |
Sunday, August 31, 2025
| Gross Strength |
| DL 5 x 1 E2M (@100% of 1 RM) |
| WOD |
| Box Jump: 12 (24”20”) Bar MU: 6 5 Rounds for time |
Saturday, August 30, 2025
| Gross Strength |
| BP 5 x 8 E3M (Set 8RM) |
| WOD |
| Clean and Jerk: 12 (#155/#105) GHD Sit-Up: 12 5 Rounds for time |
Friday, August 29, 2025
| Gross Strength |
| BSQ 5 x 3 E3M (Set 3RM) |
| WOD |
| Run: 200M Wall Ball: 12 (#20/#14) AMRAP: 15 Minutes |
Thursday, August 28, 2025
| Gross Strength |
| RDL 10 x 3 OTM (HAP) |
| WOD |
| :20/:10 x 40 Dumbbell Push Press (#30/#20) Ball Slam (#30/#20) AbMat Box Jump (24”/20”) Cycle through |
Wednesday, August 27, 2025
| Gross Strength |
| PP 5 x 5 E3M (Set 5RM) |
| WOD |
| OH Walking Lunge – R: 20M (#50/#35) OH Walking Lunge – L: 20M DBSN: 10R/10L 5 Rounds for time |
Tuesday, August 26, 2025
| Gross Strength |
| OHS 10 x 1 OTM (HAP) |
| WOD |
| Hang Snatch: 12 (#105/#70) Ball Slam: 12 (#30/#20) 5 Rounds for time |
Chemical City CrossFit 