| Gross Strength |
| BP 10 x 3 OTM @90% of 1RM |
| WOD |
| Buy in: 1K Row Then Front Squat: 12 (#135/#95) Double Under: 50 3 Rounds for time |
Friday, March 21, 2025
Reply
Author Archives: Rich Guidotti
Thursday, March 20, 2025
| Gross Strength |
| BSQ 5 x 5 E3M (Set 5RM) |
| WOD |
| Sumo Deadlift High Pull (#115/#75) Shoulder to Overhead Wall Ball (#20/#14) 21, 15, 9 for time |
Wednesday, March 19, 2025
| Gross Strength |
| RDL 10 x 1 OTM (HAP) |
| WOD |
| Toes to Bar: 15 Thruster: 5 (#115/#75) Chest to Bar: 10 Thruster: 10 Bar MU: 5 Thruster: 15 2 Rounds for time |
Tuesday, March 18, 2025
| Gross Strength |
| PP 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Power Snatch: 5 (#135/#95) HSPU: 10 Bike – Calories: 15 5 Rounds for time |
Monday, March 17, 2025
| Gross Strength |
| OHS 5 x 10 E2M (HAP) |
| WOD |
| Deadlift: 12 (#185/#120) Burpee over the bar: 10 4 Rounds for time |
Sunday, March 16, 2025
| Gross Strength |
| SDL 5 x 1 E2M (Near 100% of 1RM) |
| WOD |
| Max Reps 1:00/Rest :30 5 Rounds – Cycle Through Movements Swing (32kg/24kg) Air Squat Hand Release Push-up |
Saturday, March 15, 2025
| Gross Strength |
| P 5 x 8 E3M (Set 8RM) |
| WOD |
| (TBA) |
Friday, March 14, 2025
| Gross Strength |
| Zercher 5 x 3 E3M (HAP) |
| WOD |
| 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (#225/#155) 5 wall walks 25 cleans (#135/#85) 5 wall walks 25 snatches (#95/#65) 5 wall walks 50-calorie row Time cap: 20 minutes |
Thursday, March 13, 2025
| Gross Strength |
| DL 10 x 3 OTM (HAP) |
| WOD |
| Row: 500M Bike 1000M 3 Rounds for time |
Wednesday, March 12, 2025
| Gross Strength |
| BP 5 x 5 E3M (Set 5RM) |
| WOD |
| Helen Run: 400M American Swing: 21 (24kg/16kg) Pull-Up: 12 3 Rounds for time |
Chemical City CrossFit 