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

30

  • A.) Every 1:30 for 15 mins: Clean & Jerk
  • B.) FT: Rows and Clean & Jerks

Oct | 1

  • FT: 3x Dumbbell Snatches and Pull-ups; 800 m; 3x Row Calories and Wall...

2

  • B.) Rx'd Chipper: Rope Climbs, Dumbbell Squats, Farmer Carries and Row Calories
  • B.) ADV+Beef Chipper: Row Calories, Farmer Carries, Dumbbell Squats and Rope Climbs
  • A.) Every 3 mins for 18 mins: Deadlifts and Push-ups

3

  • 2x 2 mins RemReps: 200 m, Shoulder-to-Overheads, Box Jump Ove...

4

  • Beef/Bison AMRAP 9 mins: Kettlebell Swings, Barbell Lunges, Double Unders and Handstand Walks
  • A.) Tempo Front Squat : 3-3-3-3-3
  • B.) Rx'd and ADV AMRAP 9 mins: Russian Kettlebell Swings, Barbell Lunges and Double Unders

5

  • FT: 5x Hang Power Cleans, Wall Balls and Pull-ups; 1600 m

6

  • B.) AMReps 4 mins: Get Your Goats
  • C.) AMRAP 8 mins: Alternating Dumbbell Snatches and Burpees
  • A.) AMRAP 8 mins: Hanging Knee Raises and Row Calories

7

  • Rx'd/Adv version 4 RFT: 403 m, Wall Balls, Deadlifts and Box Jumps
  • Beefy version FT: 800 m; 4x Wall Balls, Deadlifts and Box Jumps; 800 m

8

  • Every 1 min for 12 mins: Clean & Jerks
  • Chipper: Down Ups, 200 m, Clean & Jerks and 3 more

9

  • Tempo Back squat (32X1) Tempo Back Squat : 3-3-3-3-3
  • Rx'd Version 10-9-8-7-6-5-4-3-2-1: Dumbbell Snatches and Hanging Knee Raises
  • Advanced Version FT: Dumbbell Snatches, Toes-to-bars, Dumbbell Snatches and 17 more
  • Beefy Version 10-9-8-7-6-5-4-3-2-1: Alternating Dumbbell Snatches and Toes-to-bars

10

  • READ NOTES for details 6x AMRAP 4 mins: 403 m, Russian Kettlebell Swings and Push-ups

11

  • 3 RFQ: Strict Hanging Knee Raises and Dumbbell Walking Lunges
  • AMRAP 13 mins: Power Cleans and Box Jump Overs

12

  • Partner Amrap Read notes AMRAP 20 mins: Shoulder-to-Overheads, Pull-ups and Row Calories

13

  • 7 RFT: 200 m, Front Squats and Double Unders

14

  • AMRAP 18 mins: Wall Balls, Deadlifts, Box Jump Overs and 10 more

15

  • 5 RFT: 403 m, Shoulder-to-Overheads and Sit-ups
  • Bison: Caution 10-9-8-7-6-5-4-3-2-1: Shoulder-to-Overheads and Toes-to-bars

16

  • Every 1:30 for 15 mins: Squat Clean
  • Every 1:30 for 15 mins: 140 m and Squat Cleans
  • FT: Rows; 3x Dumbbell Snatches and Goblet Lunges

17

  • 3x AMRAP 5 mins: Russian Kettlebell Swings and Burpees

18

  • Tempo Front Squat : 3-3-3-3-3
  • Partner Row 2000 m TT

19

  • AMRAP 20 mins: Air Squats, Russian Kettlebell Swings and Burpees

20

  • 3 RFT: 603 m, Double Unders, Pull-ups and Wall Balls

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Nov | 1

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