| Gross Strength |
| DL Set 1 RM |
| WOD |
| Karen 150 Wall Balls for time (#20/#14) |
Tuesday, December 31, 2024
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Author Archives: Rich Guidotti
Monday, December 30, 2024
| Gross Strength |
| BP Set 1 RM |
| WOD |
| Run: 200M Pull-up: 7 Burpee: 7 AMRAP: 12 Minutes |
Sunday, December 29, 2024
| Gross Strength |
| BSQ Set 1 RM |
| WOD |
| Regional WOD 11.3 21-15-9 reps for time of: Deadlift (315/205lbs) Box jump (30”/24”) |
Saturday, December 28, 2024
| Gross Strength |
| FSQ 5 x 3 E3M (Set 3RM) |
| WOD |
| Row: 500M HSPU: 15 5 Rounds for time |
Friday, December 27, 2024
| Gross Strength |
| DL 10 x 3 OTM (HAP) |
| WOD |
| Front Squat (#95/#75) Toes to Bar 21, 15, 9, 9, 15, 21 for time |
Thursday, December 26, 2024
| Gross Strength |
| BP 5 x 5 E3M (Set 5RM) |
| WOD |
| Swing (24kg/16kg) Dumbbell Push Press (#35/#25) AbMat 50, 40, 30, 20, 10 for time |
Wednesday, December 25, 2024
| Gross Strength |
| BSQ 10 x 1 OTM (Work-up) |
| WOD |
| Wall Ball: 100 (#20/#14) Then SDLHP: 12 (#115/#75) S2O: 10 5 Rounds for time* Total time for both elements. |
Tuesday, December 24, 2024
| Gross Strength |
| RDL 7 x 1 E2M (HAP) |
| WOD |
| AMRAP 15 Minutes Power Clean: 9 (#115/#75) Push Press: 12 Bike of Choice: 15 Calories |
Monday, December 23, 2024
| Gross Strength |
| PP 5 x 10 E3M (Work-up) |
| WOD |
| Run: 400 Burpee: 15 4 Rounds for time |
Sunday, December 22, 2024
| Gross Strength |
| OHS 10 x 2 OTM (HAP) |
| WOD |
| Cindy Pull-up: 5 Push-up: 10 Air Squat: 15 AMRAP: 20 Minutes |
Chemical City CrossFit 