| Gross Strength |
| P 10 x 1 OTM (Near 90%+) |
| WOD |
| :20 x 10 x 40 Air Squat Swing (24kg/16kg) Dumbbell Push Press (#35/#25) Ring Row AbMat Sit-up |
Sunday, April 20, 2025
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Author Archives: Rich Guidotti
Saturday, April 19, 2025
| Gross Strength |
| Zercher 10 x 10 E2M (@70% of 1 RM) |
| WOD |
| Box Jump: 15 (24”/20”) HSPU: 10 Row: 500M AMRAP: 20 Minutes |
Friday, April 18, 2025
| Gross Strength |
| DL 5 x 10 E2M (Set 10RM) |
| WOD |
| Five Frans Thruster (#75/#55) Jumping pull-up 21, 15, 9 for time 4:00 Cap, 1:00 Rest – 5 Rounds |
Thursday, April 17, 2025
| Gross Strength |
| BP 5 x 1 E2M (@ or near 100%) |
| WOD |
| Bike: 20 Calories Run: 200M Cluster: 12 (#115/#75) 3 Rounds for time |
Wednesday, April 16, 2025
| Gross Strength |
| BSQ 5 x 8 E3M (Set 8RM) |
| WOD |
| Wall Ball: 20 (#20/#14) Pull-up: 10 5 Rounds for time |
Tuesday, April 15, 2025
| Gross Strength |
| RDL 5 x 3 E3M (HAP) |
| WOD |
| :20/:10 x 20 Swing (24kg/16kg) Ring Push-up AbMat Sit-up Ring Row Cycle Through |
Monday, April 14, 2025
| Gross Strength |
| PP 10 x 3 OTM (HAP) |
| WOD |
| Double Under: 75 Push Press: 30 (#75/#55) T2B: 15 4 Rounds for time |
Sunday, April 13, 2025
| Gross Strength |
| OHS 5 x 5 E3M (Set 5RM) |
| WOD |
| Run: 200M Burpee: 12 AMRAP: 15 Minutes |
Saturday, April 12, 2025
| Gross Strength |
| SDL 10 x 1 OTM (@90% or above) |
| WOD |
| Run: 800M 10 Rounds of Cindy Run: 800M For time |
Friday, April 11, 2025
| Gross Strength |
| P 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Row: 250M Toes to Bar: 5 AMRAP: 12 Minutes |
Chemical City CrossFit 