| Gross Strength |
| BSQ 10 x 1 OTM (@90%+ of 1 RM) |
| WOD |
| :20/:10 x 16 Air Squat AbMat Alternate Exercises |
Tuesday, March 11, 2025
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Author Archives: Rich Guidotti
Monday, March 10, 2025
| Gross Strength |
| RDL 10 x 10 E2M (@70% of 1RM) |
| WOD |
| Power Clean + 2 Lunge Steps: 5 (#115/#75) Ball Slam: 10 (#30/#20) Bike: 15 Calories AMRAP: 15 Minutes |
Sunday, March 9, 2025
| Gross Strength |
| PP 5 x 10 E2M(HAP) |
| WOD |
| Swing: 30 (32kg/24kg) Knees to Elbow: 15 4 Rounds for time |
Saturday, March 8, 2025
| Gross Strength |
| OHS 5 x 1 E2M (Near 1RM) |
| WOD |
| Clean: 3 (#225/#155) HSPU: 6 Sprint: 100M (50M/50M Rest 1:00 AMRAP: 20 Minutes |
Friday, March 7, 2025
| Gross Strength |
| SDL 5 x 8 E3M (Set 8RM) |
| WOD |
| For time: 21 Pull-ups 42 Double Unders 21 Thrusters, 95/65 lbs 18 Chest-to-bar Pull-ups 36 Double Unders 18 Thrusters, 115/75 lbs 15 Bar Muscle-ups 30 Double Unders 15 Thrusters, 135/85 lbs Time cap: 12 mins |
Thursday, March 6, 2025
| Gross Strength |
| P 5 x 3 E3M (HAP) |
| WOD |
| :20/:10 x 24 Air Squat Jumping Pull-up Swing (24kg/16kg) Cycle Though |
Wednesday, March 5, 2025
| Gross Strength |
| FSQ 10 x 3 OTM (HAP) |
| WOD |
| Wall Ball: 50 (#20/#14) Strict HSPU: 15 Bar MU: 10 3 Rounds for time |
Tuesday, March 4, 2025
| Gross Strength |
| DL 5 x 5 E3M (Set 5RM) |
| WOD |
| Row: 1000M, 750M, 500M Overhead Squat (#135/#95) 30, 20, 10 For time |
Monday, March 3, 2025
| Gross Strength |
| BP 10 x 1 OTM (@90% of 1RM) |
| WOD |
| Power Clean 7 (#135/#95) Push Press: 7 Burpee over Bar: 7 AMRAP: 10 Minutes |
Sunday, March 2, 2025
| Gross Strength |
| BSQ 10 x 10 E2M (@70%+ of 1 RM) |
| WOD |
| Bike of Choice: 20 Calories AbMat Sit-Up: 20 5 Rounds for time Or Redo 25.1 |
Chemical City CrossFit 