| Gross Strength |
| SN: Spend 15 Minutes to establish 1RM PCL: Spend 15 Minutes to establish 1RM |
| WOD |
| Grace (Squat Clean) Clean and Jerk (#135/#95): 30 for time |
Friday, January 2, 2026
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Author Archives: Rich Guidotti
Thursday, January 1, 2026
| Gross Strength |
| SDL: Spend 15 Minutes to establish 1RM PJ: Spend 15 Minutes to establish 1RM |
| WOD |
| Annie Double Under Sit-Up 50, 40, 30, 20, 10 for time |
Wednesday, December 31, 2025
| Gross Strength |
| CL: Spend 15 Minutes to establish 1RM SJ: Spend 15 Minutes to establish 1RM |
| WOD |
| Cindy Pull-Up: 5 Push-Up: 10 Air Squat: 15 AMRAP: 20 Minutes |
Tuesday, December 30, 2025
| Gross Strength |
| FSQ: Spend 15 Minutes to establish 1RM PP: Spend 15 Minutes to establish 1RM |
| WOD |
| Amanda 9-7-5 reps for time of: Muscle-ups 135-lb. squat snatches |
Monday, December 29, 2025
| Gross Strength |
| DL: Spend 15 Minutes to establish 1RM P: Spend 15 Minutes to establish 1RM |
| WOD |
| Fran 21-15-9 reps for time of: Thruster (95 / 65lbs) Pull-ups |
Sunday, December 28, 2025
| Gross Strength |
| BSQ: Spend 15 Minutes to establish 1RM BP: Spend 15 Minutes to establish 1RM |
| WOD |
| Elizabeth 21-15-9 reps for time of: Power Clean (135 / 95lbs) Ring dips |
Saturday, December 27, 2025
| Gross Strength |
| FSQ 5 x 3 E3M (HAP) |
| WOD |
| Tuesday 171219 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 15 reps 15 strict handstand push-ups From Crossfit.com |
Friday, December 26, 2025
| Gross Strength |
| DL 10 x 3 OTM (HAP) |
| WOD |
| OHS: 30 (#75/#55) T2B: 20 HSPU: 10 3 Rounds for time |
Wednesday, December 24, 2025
| Gross Strength |
| BSQ 10 x 1 OTM (@90%+) |
| WOD |
| Row: 500M Burpee MU: 7 (If no MU, C2B) CL&J: 5 (#225/#155) Rest 1:00 4 Rounds. Each round should be a redline sprint. Record times. |
Tuesday, December 23, 2025
| Gross Strength |
| RDL 10 x 10 E2M (@70% of 1RM) |
| WOD |
| TH: 7 (#135/#95) Rest: 30 5 Rounds Then SN: 7 (TNG) Rest: 30 5 Rounds Then BSQ: 7 Rest: 30 5 Rounds (Choose a weight that is unbroken for the work sets – BSQ should be on your back the whole time – NASTY) |
Chemical City CrossFit 