| Gross Strength |
| P 5 x 10 E2M (Set 10 RM) |
| WOD |
| :20/:10 x 24 Wall Ball (#20/#14) AbMat Sit-up DB Push Press (#35/#25) Cycle Through |
Monday, January 20, 2025
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Author Archives: Rich Guidotti
Sunday, January 19, 2025
| Gross Strength |
| Zercher 5 x 1 E2M (HAP) |
| WOD |
| Spend 10 Minutes establishing daily 1 Clean & Jerk Then decrease load to 70% Then – Rest 3:00 1 Reps Clean & Jerk Every :30 x 20 intervals |
Saturday, January 18, 2025
| Gross Strength |
| DL 5 x 8 E3M (Set 8RM) |
| WOD |
| Double Under: 50 Hand Release Push-Up: 10 Box Jump: 12 (24”/20″) AMRAP: 15 Minutes |
Friday, January 17, 2025
| Gross Strength |
| BP 5 x 3 E3M (HAP) |
| WOD |
| Press: 3 (#115/#75) Push Press: 6 Push Jerk: 9 Hang Clean 12 AMRAP 15 Minutes |
Thursday, January 16, 2025
| Gross Strength |
| BSQ 10 x 3 OTM (HAP) |
| WOD |
| Thruster: 10 (#95/#65) GHD Sit-up: 20 5 Rounds for time |
Wednesday, January 15, 2025
| Gross Strength |
| RDL 5 x 5 E3M (Set 5RM) |
| WOD |
| Lunge 100’ AbMat Sit-Up: 50 Burpee Box Jump: 5 (24”/20” )AMRAP: 15 Minutes |
Tuesday, January 14, 2025
| Gross Strength |
| PP 10 x 1 OTM (Work to Max) |
| WOD |
| Deadlift: 50 (#135/#95) Push-Up: 40 Bar Facing Burpee: 30 C2B: 20 Thruster: 10 For time |
Monday, January 13, 2025
| Gross Strength |
| OHS 10 x 10 E2M (@70%+ of 1 RM) |
| WOD |
| Bike: 25 Calories Deadlift: 20 (#185/#120) 4 Rounds for time |
Sunday, January 12, 2025
| Gross Strength |
| SDL 5 x 10 E2M (@70%+ of 1 RM) |
| WOD |
| Power Clean: 10 (#185/#120) Handstand Push-Up: 5 AMRAP: 12 Minutes |
Saturday, January 11, 2025
| Gross Strength |
| P 5 x 1 E2M (@95%+ of 1RM) |
| WOD |
| Sumo Deadlift High Pull: 15 (#95/#65) Shoulder to Overhead: 12 Jump Squat: 9 (Bar on back) AMRAP: 12 Minutes |
Chemical City CrossFit 