| Gross Strength |
| PP 5 x 8 E3M (Set 8RM) |
| WOD |
| SN: 10 (#135/#95) Burpee Pull-Up: 10 SN: 10 (#155/#105) Burpee Pull-Up: 10 SN: 10 (#185/#120) Burpee Pull-Up: 10 For time |
Wednesday, February 19, 2025
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Author Archives: Rich Guidotti
Tuesday, February 18, 2025
| Gross Strength |
| OHS 5 x 3 E3M (Work to 3RM) |
| WOD |
| HPCL&J: 7 (#115/#75) Pistol 1/1 x 7 (14 Reps) Row: 21 Cal 4 Rounds for time |
Monday, February 17, 2025
| Gross Strength |
| SDL 10 x 3 OTM (HAP) |
| WOD |
| Run: 200 Wall Ball: 15 (#20/#15) AMRAP: 15 Minutes |
Sunday, February 16, 2025
| Gross Strength |
| P 5 x 5 E3M (Set 5RM) |
| WOD |
| FSQ: 12 (#185/#120) Bench Press: 10 (#155/#105) 4 Rounds for time |
Saturday, February 15, 2025
| Gross Strength |
| FSQ 10 x 1 OTM (Set 1RM) |
| WOD |
| Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups |
Friday, February 14, 2025
| Gross Strength |
| DL 10 x 10 E2M (@70%+ of 1 RM) |
| WOD |
| Thruster (#115/#75) 3, 6, 9, 12, 15, 18, 21, 24… Muscle Up1, 2, 3, 4, 5, 6, 7, 8… AMRAP: 17 Minutes |
Thursday, February 13, 2025
| Gross Strength |
| BP 5 x 10 E2M (Set 10RM) |
| WOD |
| Hand to Hand Swing (24kg/16kg) Ring Row Push-up 30, 20, 10 for time |
Wednesday, February 12, 2025
| Gross Strength |
| BSQ 5 x 1 E2M (Near 1RM) |
| WOD |
| DT 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs |
Tuesday, February 11, 2025
| Gross Strength |
| RDL 5 x 8 E3M(Set 8RM) |
| WOD |
| Double Under: 75 Flip Squat (24kg/16kg): 15 Push Press (#95/#65): 15 5 rounds for time |
Monday, February 10, 2025
| Gross Strength |
| PP 5 x 3 E3M (HAP) |
| WOD |
| Run: 200M Deadlift: 15 (#135/#95) Power Clean: 10 5 Rounds for time |
Chemical City CrossFit 