• Tracks
  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
Sun Mon Tue Wed Thu Fri Sat

Dec | 1

  • 3 RFT: 800 m, Push-ups and Barbell Lunges

2

  • FT: 5x Squat Cleans, Box Jump Overs and Hanging Knee Raises; Dumbbell...

3

  • A.) Back or Overhead Squat Back Squat : 2-2-2-2-2
  • A2.) Plank Hold : 1x 120 secs
  • A2.) L-Sit : 1x 120 secs
  • B.) Gritty B "FGB Style" - Shoulder-to-Overheads, Row Calories and Grunt Works

4

  • Gaipa Patron Hour 3x RFT: Rows, Double Unders, Russian Kettlebell Swings and 4 more

5

  • A.) Clean & Jerk or Snatches Every 1 min for 15 mins: Clean & Jerk
  • B.) Rx'd FT: Row Calories, Ground-to-Overheads and 403 m
  • B.) ADV/Beef/Bison FT: 403 m, Ground-to-Overheads and Row Calories

6

  • Rxd FT: 3x Deadlifts and 200 m; 3x Rope Climbs and Wall Balls; 3x Burpees...
  • FT: 3x Burpees and Row Calories; 3x Legless Rope Climbs and Wall Balls...

7

  • Solo or Partner Nate Nate
  • Solo or Partner Chief The Chief

8

9

  • 4 RFT: Burpees, 403 m, Russian Kettlebell Swings and 200 m

10

  • AMRAP 18 mins: Hanging Knee Raises, Shoulder-to-Overheads and Box Jumps

11

  • Front Squat : 4-4-4-4-4
  • Chipper: Dumbbell Snatches, Farmer Carries, Single Dumbbell Lunges and 2 more

12

  • 3 RFT: Med Ball Carries, Wall Balls, Box Jump Overs and Rope Climbs

13

  • Every 1 min for 12 mins: Clean
  • Rx'd Version 4 RFT: Kettlebell Deadlifts, Kettlebell Swings, Push-ups and Max Calories On Rowers
  • Advanced Version 4 RFT: Deadlifts, Hang Power Cleans, Shoulder-to-Overheads and Max Calories On Rowers

14

  • AMRAP 20 mins: Burpees, Hanging Knee Raises and Double Unders

15

  • Teamwork Makes the dreamwork 2x RFT: Row Calories, Power Cleans, Row Calories and 5 more

16

  • Back Squat : 5-5-5-5-5
  • Overhead Squat : 5-5-5-5-5
  • FT: Goblet Squats, 403 m, Goblet Squats and 3 more

17

  • AMRAP 10 mins: Dumbbell Snatches, Box Jump Overs and Sit-ups
  • "FGB Style" - Calories Any Machines and Burpees

18

  • 3 RFT: 403 m, Wall Balls, 200 m and 2 more

19

  • Every 1:30 for 15 mins: Clean & Jerk
  • Every 1:30 for 15 mins: Clean & Jerk
  • Every 1:30 for 15 mins: 200 m and Clean & Jerks
  • FT: Calories Any Machines; 3x Russian Kettlebell Swings, Push-ups and...

20

  • 5 RF-ME: Calories Any Machines, Rope Climbs, Shoulder-to-Overheads and Sled Pushes

21

  • AMRAP 18 mins: Deadlifts, Burpees, Box Jumps and 10 more

22

  • 5 RF-ME: Wall Balls, Dumbbell Snatches, 70 m and Skill Works

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4