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  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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28

29

  • Murph

30

  • BEEF 2 RFT: Power Cleans, Shoulder-to-Overheads, Box Jumps, 7 and more
  • Rx'd & ADV. 2 RFT: Power Cleans, Shoulder-to-Overheads, Box Jumps, 5 and more

31

  • A.) Front Squat : 3-3-3-3-15 at 85% 1RM
  • B.) Monday Murphers AMRAP 11 mins: Burpees, Kettlebell Swings and Row Calories

Jun | 1

  • A.) Every 1 min for 12 mins: Clean & Jerk
  • B.) AMRAP 10 mins: Handstand Push-ups, Toes-to-bars and Air Squat (Jumping)s

2

  • A.) Alt EMOM 6 mins: Strict Ring Dips and Goats
  • B.) Rx'd 4 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs
  • ADV. 4 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs
  • BEEF 3 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs

3

4

5

  • Rx'd + ADV AMRAP 18 mins: Deadlifts, Shoulder-to-Overheads, Hanging Knee Raises and Box Jump Overs
  • BEEF.....Pay attention... AMReps 18 mins: Deadlifts, Shoulder-to-Overheads, Toes-to-bars, 18 and more

6

  • B.) FT: Row Calories, Burpees and Thrusters
  • A.) Squat Clean or Snatch Every 1 min for 12 mins: Squat Clean

7

  • Every 6 mins for 30 minutes 5x RFT: 403 m, Pull-ups and Front Squats

8

  • A.) Back Squat 3-3-3-3-10
  • B.) Rx'd and ADV AMReps 7:30: Wall Balls, Double Unders, Wall Balls, 7 and more
  • BEEF ONLY! AMReps 7:30: Hang Power Cleans, Wall Balls, Double Unders, 12 and more

9

  • B.) "FGB Style" - Row Calories, Dumbbell Snatches and Burpees
  • A.) Alt EMOM 6 mins: Donkey Kicks and Bicep Curls

10

11

12

  • Front Squat 10-10-10-10
  • RxD and Adv 3 RFT: Pull-ups, Barbell Lunges and Shoulder-to-Overheads
  • Beef FT: Chest-to-bar Pull-ups, Barbell Lunges, Shoulder-to-Overheads, 2 and more

13

  • Skillz Alt EMOM 9 mins: Hollow Holds, Double Unders and Ring Dips
  • AMRAP 7 mins: Box Jumps and Toes-to-bars
  • AMRAP 7 mins: Row Calories and Dumbbell Snatches

14

  • FT: Thrusters, Kettlebell Swings, 200 m, 6 and more

15

  • Split Jerk 3-3-3-3-3
  • Row 750 m TT
  • Row 1000 m TT

16

  • AMRAP 20 mins: Power Cleans, Wall Balls and Rope Climbs

17

  • 11:00 A.) Overhead Squat 3-3-3-3-3
  • 8:00 9:00 10:00 4 RFT: 403 m, Pull-ups, Push-ups and Kettlebell Swings

18

19

  • A.) Every 1 min for 12 mins: Squat Clean
  • B.) Rx'd & ADV 3 RFT: Clean & Jerks and 200 m
  • B.) Beefy Grace

20

  • 4 RFT: 403 m, Front Squats, Ring Push-ups and Pull-ups

21

  • ADV & Beefy Chipper: Row Calories, Burpees, Deadlifts, 7 and more
  • 4 RFT: Burpees, Deadlifts, Kettlebell Swings, 2 and more

22

  • A.) Push Press 5-3-1
  • B.) AMRAP 9 mins w/ Buy-in: Farmer Carries, Dumbbell Snatches and Toes-to-bars

23

  • A.) Skills Alt EMOM 6 mins: Strict Pull-ups and Push-ups
  • FT: 800 m; Power Cleans, Bar Facing Burpees, Wall Balls, 6 and more...

24

25

  • Overhead Squat (Bottom Pause) 3-3-3-3-3
  • Overhead Squat : 10 Rep Max
  • 4 RFT: Barbell Lunges, Double Unders and Chest-to-bar Pull-ups
  • 11 am class FT: Bumper Plate Burpees; 4x Pull-ups, Double Unders and Barbell...

26

  • 4 RFT: Barbell Lunges, Pull-ups, Shoulder-to-Overheads and 403 m

27

  • A.) AMRAP 15 mins w/ Buy-in: Sled Pushes, Push-ups, Kettlebell Swings and Jumping Air Squats
  • B.) Row : 4 mins

28

  • A.) Every 1 min for 15 mins: Clean & Jerk
  • B.) 10 RFT: Rows and Burpees

29

  • Rx'd & ADV. 5 RFT: Thrusters, Box Jumps, Rope Climbs and 200 m
  • BEEF FT: Thrusters, Legless Rope Climbs and 200 m

30

  • A.) Back Squat 3-3-3-3-20
  • B.) Rx'd 2 RFT: Row Calories, Push-ups, Wall Balls and Dumbbell Snatches
  • B.) ADV & Beefy Chipper: Row Calories, Push-ups, Wall Balls and Dumbbell Snatches

Jul | 1