| Gross Strength |
| DL 10 x 1 OTM (@90% of 1 RM) |
| WOD |
| :45/:15 x 15 Box Step Ups (20”) Dumbbell Push Press (#35/#25) AbMat Sit-up |
Tuesday, January 13, 2026
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Author Archives: Rich Guidotti
Monday, January 12, 2026
| Gross Strength |
| BP 5 x 5 E3M (Set PR) |
| WOD |
| Air Squat: 25 T2B: 10 Row 20 Calories AMRAP: 20 Minutes |
Sunday, January 11, 2026
| Gross Strength |
| BSQ 5 x 10 E2M (Set PR) |
| WOD |
| Sumo Deadlift High Pull: 12 (#95/#65) S2O: 10 5 Rounds for time |
Saturday, January 10, 2026
| Gross Strength |
| P: Max Reps :30 Work/:30 Rest x 10 Rounds (@50% of 1 RM) |
| WOD |
| Bar Facing Burpees: 5 CL&J OTM 20 (Work up to heaviest CL&J) |
Friday, January 9, 2026
| Gross Strength |
| FSQ: Max Reps :30 Work/:30 Rest x 10 Rounds (@50% of 1 RM) |
| WOD |
| Shuttle Sprint 20’/20’ 40’/40’ SDLHP: 7 (#115/#75) S2O: 7 AMRAP: 17 Minutes |
Thursday, January 8, 2026
| Gross Strength |
| DL 5 x 3 E3M (HAP) |
| WOD |
| Fight Gone Bad (5:00/Rest 1:00) Row: Calories Wall Ball (#20/#14) SDLHP (#75/#55) Box Jump (20”) S2O (#75/#55) 5 Rounds |
Wednesday, January 7, 2026
| Gross Strength |
| BP: Max Reps :30 Work/:30 Rest x 10 Rounds (@50% of 1 RM) |
| WOD |
| TH: 7 (#115/#75) DL: 14 (#225/#155) 5 Rounds for time |
Tuesday, January 6, 2026
| Gross Strength |
| BSQ: Max Reps :30 Work/:30 Rest x 10 Rounds (@50% of 1 RM) |
| WOD |
| DBSN: 10L (#70/#50) DBOHS: 10L DBSN: 10R DBOHS: 10R Ball Slam: 15 (#30/#20) 4 Rounds for time |
Monday, January 5, 2026
| Gross Strength |
| RDL 10 x 1 OTM (@90 of 1RM) |
| WOD |
| Buy in: TGU (24kg/16kg) 1/1 x 10 Then Bar MU: 7 Ring Push-up: 14 Row: 750 3 Rounds for time |
Sunday, January 4, 2026
| Gross Strength |
| PP: Max Reps :30 Work/:30 Rest x 10 Rounds (@50% of 1 RM) |
| WOD |
| PCL: 5 (#155/#105) Front Rack Lunge (In Place, backward) 1/1 x 5 (10 Steps) Bar Facing Burpee: 15 AMRAP 15 Minutes |
Chemical City CrossFit 