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  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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26

  • A.) Every 1 min for 15 mins: Hang Snatch + Snatch
  • B.) Rx'd "Tabata" - Air Squats and Sit Ups : 8 x 20 secs / 10 secs
  • B.) ADV "Tabata" - Jumping Air Squats and Toes-to-bars : 8 x 20 secs / 10 secs
  • B.) Beefy "Tabata" - Pistols and Toes-to-bars : 8 x 20 secs / 10 secs

27

  • A.) Alt EMOM 8 mins: Ring Skills Practices and Hspu Skill Works
  • B. Rx'd and ADV AMRAP 16 mins: Double Unders, Dumbbell Snatches, Rope Climbs and Dumbbell Lunges
  • B.) Beefy AMRAP 16 mins: Double Unders, Kettlebell Snatches, Short Rope Climbs and Kettlebell Lunges

28

  • A.) Back Squat 7-7-7-7-7
  • B1.) AMRAP 6 mins w/ Buy-in: Row Calories, Wall Balls, Kettlebell Swings and Hand Release Push-Ups
  • B2.) FT: Run (medicine ball)s; 3x Wall Balls, Kettlebell Swings and Hand...

29

  • ADV FT: Runs, Power Cleans, Chest-to-bar Pull-ups and Burpee Box Jumps
  • BEEFY / BISON FT: Runs, Power Cleans, Chest-to-bar Pull-ups and Burpee Box Jumps
  • Rx'd FT: Runs, Power Cleans, Pull-ups and Burpee Box Jumps

30

  • A.) Alt EMOM 10 mins: Dumbbell Strict Press and Hollow Holds
  • B.) Rx'd 3 RFT: Shoulder-to-overheads, Box Jump Overs and Deadlifts
  • B.) ADV 2 RFT: Shoulder-to-overheads, Box Jump Overs and Deadlifts
  • B.) Beefy FT: Shoulder-to-overheads, Box Jump Overs and Deadlifts

31

  • Partner WOD AMRAP 20 mins: Thrusters, Burpees and Kettlebell Swings

Apr | 1

  • Rx'd FT: Runs and Overhead Squats
  • ADV & Beefy Nancy

2

  • RxD and Adv 5 RFT: Clean & Jerks, Box Jump Overs, Sit-ups and 200 m
  • BEEF 5 RFT: Clean & Jerks, Box Jump Overs, Toes-to-bars and 200 m

3

  • A.) Front Squat 3-3-3-3-15
  • B.) 6 RFT: Sled Pushes and Rests

4

  • A.) Run 1 mi TT
  • B.) Rx'd and Adv AMRAP 10 mins: Kettlebell Swings and Push-ups
  • B.) BEEF AMRAP 10 mins: Kettlebell Swings and Push-ups

5

  • A.) Every 1 min for 18 mins: Clean & Jerk
  • B.) AMReps 5 mins: Deadlifts, Bar Facing Burpees, Deadlifts and 13 more

6

  • A.) Skill Works
  • B.) ADV. & BEEF FT: 5x Barbell Lunges, Pull-ups, Double Unders and Dumbbell Snatches...
  • B.) Rx'd FT: 5x Barbell Lunges, Pull-ups, Double Unders and Dumbbell Snatches...

7

  • Alt EMOM 24 mins: Push Press, Sled Pushes, Rope Climbs and Assault Bike Calories

8

  • Chipper: 403 m, Power Cleans, Rows and 3 more
  • Alt EMOM 12 mins: Deadlifts and Dumbbell Bench Press
  • AMRAP 20 mins w/ Buy-in: 403 m, Power Cleans, 403 m and 6 more
  • FT: Dumbbell Thrusters, Toes-to-bars, Dumbbell Thrusters and 3 more

9

  • A.) Every 1 min for 14 mins: Squat Snatch
  • A.) Every 1 min for 14 mins: Squat Clean
  • B.) BEEF+Bison FT: Row Calories, Muscle-ups and Thrusters
  • B.) FT: Row Calories, 200 m and Thrusters
  • Mile and 800m Chasers Run : 2x 1600 m
  • Short Distance Chasers (Middle Distance Power) Run : 6x 400 m, rest 2 mins

10

  • Rx'd & ADV: Compare 12/20/17, and 4/24/17 5 RFT: 403 m, Deadlifts, Pull-ups and Burpee Box Jumps
  • BEEF 5 RFT: 403 m, Deadlifts, Chest-to-bar Pull-ups and Burpee Box Jumps

11

  • A.) Skill Works
  • Alt EMOM 21 mins: Row Calories, Sit-ups and Single Dumbbell Hang Clean & Jerks

12

  • A.) Back Squat 3-3-3-3-3
  • B.) Rx'd + ADV AMRAP 10 mins: Wall Balls, Kettlebell Swings and Push-ups
  • B.) Beef AMRAP 10 mins: Kettlebell Swings, Wall Balls and Handstand Walks

13

  • Compare 12/22/17 AMRAP 20 mins w/ Buy-in: Rows, Barbell Lunges, Shoulder-to-overheads and Double Unders

14

  • A.) Skill Works
  • Rx'd, ADV, BEEF FT: 800 m; 3x Front Squats, Burpees and Pull-ups; 600 m
  • Bison FT: 800 m; 3x Squat Cleans, Chest-to-bar Pull-ups and Bar Facing...

15

  • FT: 3x Row Calories and Alternating Dumbbell Snatches; 3x Box Jump...
  • Comp Class A. Alt EMOM 16 mins: Bar Muscle Ups and Snatches
  • Comp Class B. Alt EMOM 16 mins: Rope Climbs and Clean & Jerks
  • Comp Class C. FT: Row Calories, Unbroken Wall Balls, Row Calories and 5 more

16

  • 5x AMRAP 3 mins: Push-ups, Kettlebell Swings and Air Squats
  • Weekly Endurance: All Levels (milers and short distance) Run : 800/600/400/800/600/400/800/600/400 m
  • Weekly Endurance: Short Run : 7x 200 m

17

  • Every 1:30 for 15 mins: Clean & Jerk
  • Row 2500 m TT
  • Assault Bike Calories : 100 Reps for Time
  • Ski Erg 2500 m TT

18

  • 3 RFT: 603 m, Deadlifts and Wall Balls

19

  • AMRAP 18 mins: Sit-ups, Dumbbell Snatches, Burpees and 7 more

20

  • Front Squat 5x5
  • 4 RFT: Shoulder-to-overheads, Pull-ups and 200 m

21

  • AMRAP 7 mins: Row Calories and Thrusters
  • AMRAP 7 mins: 70 m and Kettlebell Swings

22

  • "FGB Style" - Wall Balls, Box Jump Overs, Dumbbell Hang Clean & Jerks and 2 more

23

  • AMRAP 20 mins w/ Buy-in: 403 m, Power Cleans, 403 m and 7 more
  • Weekly Endurance: Milers Run : 1600/800/800/1600 m
  • Weekly Endurance: Short Run : 200/200/200/200/200/400/400/400 m

24

  • A.) Back Squat 3-3-3-3-3
  • B1.) 10-8-6-4-2: Deadlifts and Bar Facing Burpees
  • B2.) AMReps 3 mins: Air Squats and Sit-ups

25

  • AMRAP 12 mins: Double Unders (Unbroken)s, Push-ups, Box Jumps and Kettlebell Swings

26

  • FT: Row Calories; 5x Wall Balls, Dumbbell Snatches, Knees-to-chests...

27

  • A.) ADV Snatch complex option Every 1:30 for 15 mins: 1 Power Snatch + 1 Hang Squat Sntatch + 1 Squat Snatch
  • A.) C&J Option Every 1 min for 15 mins: 1 Hang Squat Clean + 1 Squat Clean & Jerk
  • B.) "FGB Style" - Row Calories, Pull-ups, Front Rack Lunges and Rests

28

  • FT: 603 m; 3x Rope Climbs, Shoulder-to-Overheads and Front Squats; 40...

29

  • Comp Class Conditioning Glen
  • Partner WOD AMRAP 10 mins: Burpees, Knees-to-chests and Wall Balls
  • Relay Run : 2x 403 m

30

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