| Gross Strength |
| DL 10 x 1 OTM (@90%+) |
| WOD |
| Row: 500M Box Jump: 10 (24”20”) Ring Push-up: 10 4 Rounds for time |
Thursday, July 17, 2025
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Author Archives: Rich Guidotti
Wednesday, July 16, 2025
| Gross Strength |
| BP 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Cluster: 3 (#135/#95) Burpee Over Bar: 6 Toes to Bar: 9 AMRAP: 12 Minutes |
Tuesday, July 15, 2025
| Gross Strength |
| BSQ 5 x 10 E2M (Set 10RM) |
| WOD |
| Double Under: 100 Bench Press: 12 (#135/#95) 4 Rounds for time |
Monday, July 14, 2025
| Gross Strength |
| RDL 5 x 1 E2M (HAP) |
| WOD |
| Run: 100M Clean and Jerk: 3 (#155/#105) Every 2:00 10 Rounds |
Sunday, July 13, 2025
| Gross Strength |
| PP 5 x 8 E3M (Set 8RM) |
| WOD |
| Double Kettlebell Clean + 2 Backward Lunges x 5 (24kg/16kg) HSPU: 7 Pull-up: 9 AMRAP: 10 Minutes |
Saturday, July 12, 2025
| Gross Strength |
| OHS 5 x 3 E3M (HAP) |
| WOD |
| Run: 400M American Swing: 21 (24kg/16kg) Pull-Up: 12 3 Rounds for time |
Friday, July 11, 2025
| Gross Strength |
| SDL 10 x 3 OTM (HAP) |
| WOD |
| Thruster (#95/#65) T2B 21, 15, 9 for time |
Thursday, July 10, 2025
| Gross Strength |
| P 5 x 5 E3M (Set 5RM) |
| WOD |
| Bike of Choice: 15 Calories Box Jump: 10 (24”/20”) 5 Rounds for time |
Wednesday, July 9, 2025
| Gross Strength |
| FSQ 10 x 1 OTM (@90%+) |
| WOD |
| Amanda 9-7-5 reps for time of: Muscle-ups 135-lb. squat snatches |
Tuesday, July 8, 2025
| Gross Strength |
| DL 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups |
Chemical City CrossFit 