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  • Tracks
  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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Oct | 1

  • 1/21/17 "Hans Solo" "FGB Style" - Hang Power Cleans, Thrusters and Row Calories

2

  • Row 500 m TT
  • Back Squat 5-5-5-5-5
  • Alt EMOM 8 mins: Strict Pull-ups and Get Your Goats

3

  • "DJ Marshmello" 3x RFT: 200 m, Kettlebell Swings, Burpees and 2 more

4

  • AMReps 8 mins: Wall Balls, Lunges, Wall Balls and 17 more
  • AMReps 8 mins: Dumbbell Snatches, Box Jump Overs, Dumbbell Snatches and 13 more

5

  • Every 1:30 for 15 mins: Squat Clean
  • 4 RFT: Pull-ups, Push-ups and Power Cleans

6

  • AMRAP 20 mins w/ Buy-in: 603 m, Air Squats, Sit-ups and 11 more

7

  • AMRAP 9 mins: Double Unders, Shoulder-to-Overheads and Farmer Carries
  • AMReps 3 mins: Row Calories

8

  • 5 RFT: Wall Balls, Box Jumps, Deadlifts and 2 more
  • Chipper: Wall Balls, Box Jumps, Deadlifts and 6 more

9

  • Roy’s Barbacoa Birthday WOD Part A.) Deadlift 3-3-3-3-3
  • Roy’s Barbacoa Birthday WOD Part B.) AMRAP 10 mins: Hang Power Cleans, Rope Climbs and Box Jumps

10

  • A.) Alt EMOM 8 mins: Push-ups and Strict Pull-ups
  • B.) "FGB Style" - Row Calories, Toes-to-bars, Front Squats and 70 m

11

  • FT: 600 m; 6x Push Press, Bar Facing Burpees and Barbell Lunges; Rows

12

  • A.) Alt EMOM 8 mins: Weaknesses and Weaknesses
  • B.) 4 RFT: Dumbbell Snatches, Farmer Carries, Pull-ups and 200 m

13

  • A.) Back Squat 5x7
  • B.) Rx'd & ADV 2 RFT: Double Unders, Wall Balls, Hanging Knee Raises and Burpees
  • B.) Beefy Chipper: Double Unders, Wall Balls, Toes-to-bars and Burpees

14

  • Rx'd & ADV FT: 3x Thrusters and Box Jump Overs; 403 m; 2x Thrusters and Box Jump...
  • BEEFY FT: 3x Thrusters and Box Jump Overs; 403 m; 2x Squat Snatches and Box...

15

  • See Notes 7 RFT: Kettlebell Swings, Air Squats and 200 m

16

  • B.) "FGB Style" - Bench Press, Row Calories, Wall Balls and 2 more
  • A.) Strict Pull-ups : 3x Max Rep

17

  • A.) Front Squat 3-3-3-3-10
  • B.) Rx'd + ADV FT: Assault Bike Calories; 3x Clean & Jerks and Burpees
  • B.) BEEF FT: Clean & Jerks, Bar Facing Burpees and Row Calories

18

  • Rx'd FT: 3x Dumbbell Thrusters and Rope Climbs; 3x Deadlifts and Burpees...
  • ADV. FT: 3x Rows and Toes-to-bars; 3x Dumbbell Thrusters and Rope Climbs...
  • BEEF FT: 3x Deadlifts and Burpees; 3x Rows and Handstand Walks; 3x Dumbbell...

19

  • A.) Row 2000 m TT
  • B.) Rx'd FT: Double Unders and Sit-ups
  • B.) ADV. Annie

20

  • A.) Every 1 min for 12 mins: Clean & Jerk
  • B.) 3 RFT: Pull-ups, Squat Cleans and Box Jumps

21

  • 4 RFT: 403 m, Dumbbell Snatches and Dumbbell Lunges

22

  • 11:00am Cindy

23

  • Rx'd & ADV FT: Front Squats, Hanging Knee Raises, Front Squats and 7 more; 403 m...
  • BEEF compare 10/22/16 Chipper: Front Squats, Toes-to-bars, Front Squats, and 31 more

24

  • A.) Back Squat 5x5
  • A2.) Ring Rows : 3x8
  • B.) Rx'd & ADV AMRAP 10 mins: Pull-ups, Deadlifts and Barbell Lunges
  • B.) BEEF AMRAP 10 mins: Chest-to-bar Pull-ups, Deadlifts and Barbell Lunges

25

  • 5 RFT: 403 m, Push-ups and Box Jumps

26

  • A.) Every 1 min for 12 mins: Squat Clean
  • B.) Rx'd & ADV 21-15-9: Thrusters and Burpees
  • B.) BEEF "Brandon's Redemption" 9-15-21: Thrusters and Burpee (Bar Facing)s

27

  • Rx'd FT: Rows; 4x Dumbbell Snatches and Rope Climbs; 800 m; Assault Bike...
  • ADV, BEEF, BEEF+ FT: 800 m; 4x Power Snatches and Rope Climbs; Rows; Assault Bike...

28

  • A.) Family Feud Mayhem "FGB Style" - Wall Balls, Box Jump Overs and Sit-ups
  • B.) Fast Money Bonus Round AMReps 3 mins: Row Calories

29

  • See notes! AMReps 21:30: 200 m, Power Cleans, Ring Rows and 25 more

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