| Gross Strength |
| BP 5 X 3 E2M (@90%+ of 3RM) |
| WOD |
| The Chief Power Clean: 3 (#135/#95) Push-Up: 6 Air Squat: 9 AMRAP: 3:00 Rest 1:00 5 Rounds |
Thursday, May 18, 2023
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Category Archives: WOD
Wednesday, May 17, 2023
| Gross Strength |
| BSQ 5 x 5 E2M (HAP) |
| WOD |
| Swing: 9 (32kg/24kg) Toes to Bar: 6 HSPU: 3 AMRAP: 15 Minutes |
Tuesday, May 16, 2023
| Gross Strength |
| RDL 10 x 10 E2M GVT (@70% of 2RM) |
| WOD |
| Amanda 9-7-5 reps for time of: Muscle-ups* 135-lb. squat snatches *sub C2B if no MU |
Monday, May 15, 2023
| Gross Strength |
| PP Set 1 RM |
| WOD |
| Nancy Run: 400M OHS: 15 (#95/#65) 5 Rounds for time |
Sunday, May 14, 2023
| Gross Strength |
| OHS 5 x 8 E2M (Set 8RM) |
| WOD |
| Run: 100M Push Press: 15 (#95/#65) Burpee: 10 Every 3:00 minutes 5 Rounds (Rest remainder of interval) |
Saturday, May 13, 2023
| Gross Strength |
| SDL 7 x 3 E2M (Work-up) |
| WOD |
| Wall Ball: 15 (#20/#14) Lunge: 20 Steps Toes to Bar: 10 Every 2:30 5 Rounds |
Friday, May 12, 2023
| Gross Strength |
| P 5 x 2 E2M (HAP) |
| WOD |
| Row: 500M Run: 200M Then Deadlift (#225/#155) Box Jump (24”/20”) 21, 15, 9 for time |
Thursday, May 11, 2023
| Gross Strength |
| FSQ 10 x 2 OTM (@90% of 2RM) |
| WOD |
| With a 20 Minute Running Clock: Double Under: 50 Toes to Rings: 10 (Or toes to bar) Ball Slam: 10 (#30/#20) Rest 1:00 |
Wednesday, May 10, 2023
| Gross Strength |
| DL 5 x 8 E2M (Set 8RM) |
| WOD |
| Kettlebell Swing: 30 (32kg/24kg) Pull-up: 20 Handstand Push-up: 10 For time |
Tuesday, May 9, 2023
| Gross Strength |
| BP 10 x 1 OTM (HAP) |
| WOD |
| Overhead Squat: 50 (#75/#55) Push Press: 40 Burpee Over Bar: 30 Push Press: 40 Overhead Squat: 50 1For time |
Chemical City CrossFit 