| Gross Strength |
| P 10 x 3 OTM (HAP) |
| WOD |
| Buy in: TGU (24kg/16kg) 1/1 x 10 Then Bar MU: 7 Ring Push-up: 14 Row: 750 3 Rounds for time |
Wednesday, December 11, 2024
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Author Archives: Rich Guidotti
Tuesday December 10, 2024
| Gross Strength |
| FSQ 5 x 5 E3M (Set 5RM) |
| WOD |
| Run: 400M Goblet Squat: 15 (#50/#35) Pull-up: 15 Dip: 15 4 Rounds for time |
Monday, December 9, 2024
| Gross Strength |
| DL 10 x 1 OTM (@90%+ of 1RM) |
| WOD |
| Burpee Box Jump Over: 10 (24”/20”) Push Press: 10 (#135/#95) Dip: 5 5 Rounds for time |
Sunday, December 8, 2024
| Gross Strength |
| BP 7 x 1 E2M (HAP) |
| WOD |
| Wall Ball: 12 Power Clean + 2 Lunge Step (#135/#95): 6 Muscle Up: 3 AMRAP: 12 Minutes |
Saturday, December 7, 2024
| Gross Strength |
| BSQ 5 x 10 E3M (Set 10 RM) |
| WOD |
| Diane Deadlift (#225/#155) HSPU 21, 15, 9 for time |
Friday, December 6, 2024
| Gross Strength |
| RDL 10 x 2 OTM (HAP) |
| WOD |
| Devils Press (#50/#35) + Box Step over (#24”/20”) Max Reps in 7:00 |
Thursday, December 5, 2024
| Gross Strength |
| PP 5 x 8 E3M (Set 8RM) |
| WOD |
| Swing: 20 (24kg/16kg) Ball Slam: 10 (#30/#20) Bear Crawl: 20M AMRAP: 15 Minutes |
Wednesday, December 4, 2024
| Gross Strength |
| OHS 5 x 3 E3M (HAP) |
| WOD |
| Wall Ball: 20 (#20/#14) Toes To Bar: 15 Deadlift: 10 (#225/#155) 4 Rounds for time Then Max Clean in 3:00#225/#155 (Two scores, time and reps) |
Tuesday, December 3, 2024
| Gross Strength |
| SDL 10 x 3 OTM (HAP) |
| WOD |
| With a running 12-minute clock: Complete 8 Rounds of Cindy Then Use the remaining time, set max Snatch The score is 240 + Max Snatch – Tie break is the time when Cindy rounds are complete |
Monday, December 2, 2024
| Gross Strength |
| P 5 x 5 E3M (Set 5RM) |
| WOD |
| Clean and Jerk: 10 (#135/#95) AbMat: 20 5 Rounds for time |
Chemical City CrossFit 