| Gross Strength |
| SDL 5 x 3 E3M (HAP) |
| WOD |
| Wall Walk: 5 Pull-up: 10 Run: 200 AMRAP: 15 Minutes |
Friday, May 9, 2025
Reply
Author Archives: Rich Guidotti
Thursday, May 8, 2025
| Gross Strength |
| P 10 x 3 OTM (HAP) |
| WOD |
| Flip Squat (24kg/16kg) Push Jerk (#115/#75) 30, 20, 10 for time |
Wednesday, May 7, 2025
| Gross Strength |
| Zercher 5 x 5 E3M (Set 5RM) |
| WOD |
| Power Clean: 15 (#135/#95) Backwards Rack Lunge Steps: 10 (1/1 x 5) Shoulder to Overhead: 5 4 Rounds for time |
Tuesday, May 6, 2025
| Gross Strength |
| DL 10 x 1 OTM (@90%+ of 1 RM) |
| WOD |
| Row: 250M Ring Dips: 5 7 Rounds for time |
Monday, May 5, 2025
| Gross Strength |
| BP 10 x 10 E2M (@70% of 1RM) |
| WOD |
| :45/:15 x 12 Swing (24kg/16kg) AbMat Sit-up Box Jump (24”/20”) Cycle Through |
Sunday, May 4, 2025
| Gross Strength |
| BSQ 5 x 10 E2M (Set 10RM) |
| WOD |
| Hang Clean: 7 (#155/#105) Toes to Bar: 14 Push-up: 21 4 Rounds for time |
Saturday, May 3, 2025
| Gross Strength |
| RDL 5 x 1 E2M (HAP) |
| WOD |
| Amanda .45 13-11-9-7-5 reps for time of: Muscle-ups Squat Snatches M 135 lb. F 95 lb |
Friday, May 2, 2025
| Gross Strength |
| PP 5 x 8 E3M (Set 8RM) |
| WOD |
| DL/CL/FSQ/S2O (#185/#120) AMRAP: 20 Minutes |
Thursday, May 1, 2025
| Gross Strength |
| OHS 5 x 3 E3M (HAP) |
| WOD |
| Power Clean and Jerk: 12 (#135/#95) Double Under: 50 AMRAP: 15 Minutes |
Wednesday, April 30, 2025
| Gross Strength |
| SDL 10 x 3 OTM (HAP) |
| WOD |
| With a 2:00 Running Clock: Bar MU: 3 Ring Push-up: 6 With the remaining time, Max Thrusters (#75/#55) Rest 1:00 5 Rounds |
Chemical City CrossFit 