| Gross Strength |
| FSQ Set 1RM |
| WOD |
| Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups |
Friday, January 10, 2025
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Author Archives: Rich Guidotti
Thursday, January 9, 2025
| Gross Strength |
| DL 5 x 3 E3M |
| WOD |
| Double Under: 75 Toes to Bar: 15 Ball Slam: 10 (#30/#20) AMRAP: 12 Minutes |
Wednesday, January 8, 2025
| Gross Strength |
| BP 10 x 3 OTM (HAP) |
| WOD |
| Max Effort Bike: 100 Calories Then Bar MU: 5 Air Squat: 15 5 Rounds for time |
Tuesday, January 7, 2025
| Gross Strength |
| BSQ 5 x 5 E3M Set 5RM |
| WOD |
| Run: 200M or Row 250M Thruster: 12 (#95/#65) Pull-up: 12 Dip: 12 AMRAP: 20 Minutes |
Monday, January 6, 2025
| Gross Strength |
| RDL Set 1RM |
| WOD |
| Box Jump: 12 Push Press: 12 (#75/#55) Ring Row: 12 AMRAP: 15 Minutes |
Sunday, January 5, 2025
| Gross Strength |
| PP Set 1RM |
| WOD |
| Wall Walk: 5 Push-up: 10 Wall Ball: 15 (#20/#14) AMRAP: 12 Minutes |
Saturday, January 4, 2025
| Gross Strength |
| OHS Set 1 RM |
| WOD |
| Fran Thruster (#95/#65) Pull-up 21, 15, 9 for time |
Friday, January 3, 2025
| Gross Strength |
| SDL Set 1 RM |
| WOD |
| Row 2k |
Thursday, January 2, 2025
| Gross Strength |
| P Set 1 RM |
| WOD |
| Sumo Deadlift High Pull: 10 (#95/#65) Push Press: 10 5 Rounds for time |
Wednesday, January 1, 2025
| Gross Strength |
| Zercher Squat: Set 1 RM |
| WOD |
| Elizabeth Power Clean (#135/#95) Dip 21, 15, 9 for time |
Chemical City CrossFit 