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  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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31

  • FT: 5x 403 m, Front Squats and Box Jump Overs; Rope Climbs and Sled...

Apr | 1

  • 4 RF-ME: Calories Any Machines, Dumbbell Snatches, Burpees and 3 more

2

  • Every 1 min for 6 mins: Clean & Jerk
  • Every 1 min for 6 mins: Clean & Jerk
  • RxD FT: Barbell Lunges, 200 m, Barbell Lunges and 3 more
  • Adv, Beef, & Bison FT: Barbell Lunges, 403 m, Barbell Lunges and 3 more

3

  • AMRAP 12 mins: Box Jump Overs, Deadlifts and Shoulder-to-Overheads
  • AMRAP 12 mins: Calories Any Machines, Kettlebell Swings and Sit-ups

4

  • Front Squat : 4-4-4-4
  • Single Arm Db Bent Over Row 5-5-5-5-5
  • "FGB Style" - Goblet Squats and Double Unders

5

  • 7 RFT: Burpees, 140 m and Thrusters

6

  • 3x RFT: 603 m, Power Cleans, Wall Balls and Pull-ups

7

  • AMRAP 19 mins: Box Jumps, Russian Kettlebell Swings and Push-ups

8

  • Back Squat : 5-5-5-5
  • Med Ball Rotational Throw : 8-8-8
  • FT: 4x Dumbbell Snatches and Down Ups; Farmer Carries
  • Advanced Version FT: Farmer Carries; 4x Dumbbell Snatches and Burpees
  • Beefy Version FT: Farmer Carries; 4x Alternating Dumbbell Snatches and Burpees
  • Bison Version FT: 4x Double Kettlebell Snatches and Burpees; Double Kettlebell Front...

9

  • FT: 3x Front Squats and Single Leg V-ups; 403 m; 3x Box Jump Overs and...
  • Advanced Version FT: 3x Row Calories and Pull-ups; Runs; 3x Box Jump Overs and Rope...
  • Beefy Version FT: 3x Row Calories and Bar Muscle-ups; 403 m; 3x Box Jump Overs and...

10

  • Every 1:30 for 15 mins: Clean & Jerk
  • Rx'd Version 15-12-9-6-3: Power Cleans and Shoulder-to-Overheads
  • Advanced Version 15-12-9-6-3: Power Cleans and Shoulder-to-Overheads
  • Beefy Version 15-12-9-6-3: Power Cleans and Shoulder-to-Overheads

11

  • Run 1 mi TT
  • Advanced options Run 1.5 mi TT
  • Rx'd Version AMRAP 8 mins: Russian Kettlebell Swings and Push-ups
  • Advanced Version AMRAP 8 mins: Russian Kettlebell Swings and Push-ups
  • Beefy Version AMRAP 8 mins: American Kettlebell Swings and Handstand Push-ups

12

  • A1.) Split Squat 8-8-8
  • A2.) Pull movement (READ INSTRUCTIONS) Ring Rows : 3x10
  • A3.) Plank Hold : 3x 60 secs
  • Rx'd Version Alt EMOM 9 mins: Hang Power Cleans, Wall Sits and Hanging Knee Raises
  • Advanced Version Alt EMOM 9 mins: Hang Power Cleans, Weighted Wall Sits and Toes-to-bars
  • Beefy Version Alt EMOM 9 mins: Hang Power Cleans, Weighted Wall Sits and Toes-to-bars

13

  • A.) Partner cardio (read instructions) Every 1 min for 10 mins: Row Calories
  • B.) Partner Med Ball carry (read instructions) 10 RFT: Med Ball Carries
  • Advanced Version 10 RFT: Med Ball Carries
  • Beefy version 11 RFT: Med Ball Carries

14

  • Rx'd Version AMRAP 20 mins: Wall Balls, Deadlifts and Box Jumps
  • Advanced Version AMRAP 20 mins: Wall Balls, Deadlifts and Box Jumps
  • Beefy Version AMRAP 20 mins: Wall Balls, Deadlifts and Box Jumps

15

  • A.) File Them Taxes "FGB Style" - 140 m and Power Cleans
  • B.) Paying Uncle Sam AMRAP 10 mins: Double Unders, Row Calories and Shoulder-to-Overheads

16

  • FT: Row Calories; 6x Dumbbell Snatches, Wall Balls and Hanging Knee...

17

  • A.) Every 1 min for 15 mins: Squat Clean
  • B.) Odd Ball Finisher 21-15-9: Barbell Lunges

18

  • Hefty Appetizer AMRAP 20 mins w/ Buy-in: 403 m, Deadlifts, 403 m and 6 more

19

  • A.) Front Squat : 3-3-3-3-3
  • B.) Mini Blaster Rxd FT: Thrusters, Russian Kettlebell Swings and Row Calories
  • B.) Mini Blaster: ADV+Beef FT: Row Calories, Russian Kettlebell Swings and Thrusters

20

  • Chipper-ISH ADV FT: 3x Row Calories and Wall Balls; Box Jump Overs, Bar Facing Burpees...
  • Chipper 4 Real Beef+Bison! Chipper: Row Calories, Wall Balls, Box Jump Overs and 4 more
  • Chipper-ISH Rx'd FT: 600 m, Squat Cleans, Pull-ups and 2 more; 3x Row Calories and Wall...

21

  • Fleet Feet 18.1 AMRAP 20 mins: Hanging Knee Raises, Single Dumbbell Hang Clean & Jerks, and 200 m

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May | 1

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