| Gross Strength |
| SDL 5 x 8 E3M (Set 8RM) |
| WOD |
| Weighted Box Step Up: 20 (1/1 x 10 – 2 Dumbbells, #35/#25, 20” Box) Push Press: 20 Toes to Bar: 20 5 Rounds for time |
Saturday, December 21, 2024
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Author Archives: Rich Guidotti
Friday, December 20, 2024
| Gross Strength |
| P 5 x 3 E3M (HAP) |
| WOD |
| Air Squat: 30 Pull-up: 15 Wall Walk: 5 AMRAP: 10 Minutes |
Thursday, December 19. 2024
| Gross Strength |
| FSQ 10 x 3 OTM (HAP) |
| WOD |
| Hand to Hand Swing: 30 (24kg/16kg) Muscle Clean and Press: 20 (#75/#55) Bar MU: 10 3 Rounds for time |
Wednesday, December 18, 2024
| Gross Strength |
| DL 5 x 5 E3M (Set 5RM) |
| WOD |
| Bike: 50 Calories* Push Press: 30 (#95/#65) 5 Rounds for time *Bike of choice |
Tuesday, December 17, 2024
| Gross Strength |
| BP 10 x 1 OTM (@90%+ of 1RM) |
| WOD |
| Power Clean and Jerk (#135/#95)Max Reps 1:00 Rest 1:00 BurpeeMax Reps 1:00 Rest 1:00 5 Rounds (Score each interval) |
Monday, December 16, 2024
| Gross Strength |
| BSQ 7 x 1 E2M (HAP) |
| WOD |
| Medicine Ball Clean Wall Ball: 10 (#20/#14) AbMat: 20 Walking Lunge: 30 Steps AMRAP: 20 Minutes |
Sunday, December 15, 2024
| Gross Strength |
| RDL 5 x 10 E3M (HAP) |
| WOD |
| Run 400M Overhead Squat (#75/#55) 25, 50, 75 for time |
Saturday, December 14, 2024
| Gross Strength |
| PP 10 x 2 OTM (HAP) |
| WOD |
| Run: 1 Mile 300 Air Squats 200 Push-ups 100 Pull-ups For time |
Friday, December 13, 2024
| Gross Strength |
| OHS 5 x 8 E3M (Set 8RM) |
| WOD |
| Thruster: 12 (#115/#75) GHD Sit-Up: 50 4 Rounds for time |
Thursday, December 12, 2024
| Gross Strength |
| SDL 5 x 3 E3M (HAP) |
| WOD |
| Row: 500M Power Clean and Jerk: 10 (#135/#95) 3 Rounds for time |
Chemical City CrossFit 