| Gross Strength |
| SDL 5 x 5 E2M (HAP) |
| WOD |
| FSQ (#155/#105) Ring Push-up Pull-up 30, 20, 10 for time |
Saturday, January 7, 2023
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Category Archives: WOD
Friday, January 6, 2023
| Gross Strength |
| P 10 x 10 E2M GVT (@70% of 2RM) |
| WOD |
| Burpee over Bar OHS (#135/#95) 21, 15, 9 for time |
Thursday, January 5, 2023
| Gross Strength |
| FSQ Set 1 RM |
| WOD |
| Row: 1000M Power Clean: 30 (#185/#120) For time |
Wednesday, January 4, 2023
| Gross Strength |
| DL 5 x 8 E2M (Set 8RM) |
| WOD |
| American Swing (32kg/24kg) Pull-up 21, 18, 15, 12, 9, 6, 3 for time |
Tuesday, January 3, 2023
| Gross Strength |
| BP 7 x 3 E2M (HAP) |
| WOD |
| Interval OTM 12 Minutes PCL: 10 (#155/#105) HSPU: 10 T2B: 10 Cycle through exercises |
Monday, January 2, 2023
| Gross Strength |
| BSQ 5 x 2 E2M (@90% of 2RM) |
| WOD |
| Muscle Clean and Press: 10 (#75/#55) Bent over Row: 10 Burpee over Bar: 10 Thruster: 10 AMRAP: 10 Minutes |
Sunday, January 1, 2023
| Gross Strength |
| RDL 10 x 2 OTM (HAP) |
| WOD |
| Amanda .45 13-11-9-7-5 reps for time of: Muscle-ups Squat Snatches M 135 lb. F 95 lb. |
Saturday, December 31, 2022
| Gross Strength |
| PP 5 x 8 E2M (Set 8RM) |
| WOD |
| WOD #1 Baseline Set PR Row: 500 Squat: 40 Sit Up: 30 Push Up: 20 Pull Up: 10 For time Then WOD #2 Power Clean + Split Jerk – Alternate Feet: 10 (#115/#75) Muscle Up: 3 5 Rounds for time |
Friday, December 30, 2022
| Gross Strength |
| OHS 10 x 1 OTM (@90% or above of 1RM) |
| WOD |
| Box Jump 15 (24”/20”) American Swings: 10 (32kg/24kg) Bar MU: 5 AMRAP: 20 Minutes |
Thursday, December 29, 2022
| Gross Strength |
| SDL 5 X 3 E2M (HAP) |
| WOD |
| Bench Press (#115/#75): Max Reps – 1:00 Rest 1:00 Row: Max Calories – 1:00 Rest 1:00 Air Squat – Max Reps – 1:00 Rest 1:00 5 Rounds |
Chemical City CrossFit 