| Gross Strength |
| OHS 5 x 8 E3M (Set 8RM) |
| WOD |
| DL/CL/FSQ/J AMRAP: 20:00 Minutes – (#225/#155) Note: If you got over 35 rounds last time – Loads are #245/#165 |
Friday, December 12, 2025
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Author Archives: Rich Guidotti
Thursday, December 11, 2025
| Gross Strength |
| SDL 5 x 3 E3M (Set 3RM) |
| WOD |
| Swing: 25 (24kg/16kg) T2B: 20 HSPU: 15 (.5 BW Press as sub) 4 Rounds for time |
Wednesday, December 10, 2025
| Gross Strength |
| P 10 x 3 OTM (HAP) |
| WOD |
| Row: 1000M Then FSQ: 21 (2 DB #45/#35) Push Press: 15 C2B: 9 3 Rounds for time |
Tuesday, December 9, 2025
| Gross Strength |
| Zercher 5 x 5 E3M (Set 5RM) |
| WOD |
| Lunge 80’ High Carry w/Plate Overhead (#45/#35) Shuttle Run: 20’/20’/40’/40’ AMRAP: 8:00 |
Monday, December 8, 2025
| Gross Strength |
| DL 10 x 1 OTM (HAP) |
| WOD |
| Burpee Box Jump Over: 12 (24”/20”) Ball Slam: 12 (#30/#20) C2B: 12 AMRAP: 12 Minutes |
Sunday, December 7, 2025
| Gross Strength |
| BP 10 x 10 E2M (@70 of 1 RM( |
| WOD |
| :20/:10 x 32 Intervals (Cycle Through) BSQ: (#75/#55) P FSQ PP |
Saturday, December 6, 2025
| Gross Strength |
| BSQ 5 x 10 E2M (Set10RM) |
| WOD |
| Bar FacingBurpee: 5 CL OTM 20 (Work up to heaviest single) |
Friday, December 5, 2025
| Gross Strength |
| RDL 5 x 1E2M (HAP) |
| WOD |
| Swing: 30 (32kg/24KG) GHD Sit Up: 30 (SubAbMat if needed) Run: 400 4 Rounds for time |
Thursday, December 4, 2025
| Gross Strength |
| PP 5 x 8 E3M (Set 8RM) |
| WOD |
| Row: 1000M Then Ball Slam:12 (#30/#20) SDLHP: 10 (#115/#75) 5 Rounds for time |
Wednesday, December 3, 2025
| Gross Strength |
| SDL 10 x 3 OTM (HAP) |
| WOD |
| OHS (#155/#105) HSPU MU 12, 9, 6, 3 for time |
Chemical City CrossFit 