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  • Tracks
  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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25

  • Advanced EMOM Every 1 min for 8 mins: Bar Muscle Up
  • Rx'd Version FT: Rows; 4x Power Cleans, Barbell Lunges and 403 m
  • Advanced Version FT: 4x Power Cleans, Barbell Lunges and 403 m; Rows
  • Beef Version FT: 4x Power Cleans, Barbell Lunges and 403 m; Rows

26

  • 6 RFT: 403 m, Burpees, Clean & Jerks and Rests

27

  • Front Squat : 5-5-5-5-5
  • AMRAP 9 mins: Double Unders and Barbell Lunges

28

  • AMRAP 18 mins: 140 m, Wall Balls, Kettlebell Swings and Sit-ups

29

  • 5 RF-ME: Dumbbell Snatches, Push-ups, Box Jump Overs and 2 more

30

  • Every 1 min for 14 mins: Squat Clean
  • Every 1 min for 14 mins: Squat Clean
  • FT: Row Calories, Thrusters and Burpees

Dec | 1

  • *Read Instructions for ENTIRE Workout* AMReps 20 mins: 35 m, 35 m, Power Cleans and 27 more

2

  • AMRAP 7 mins: Shoulder-to-Overheads and Box Jumps
  • AMRAP 7 mins: Calories Any Machines and Burpees

3

  • ADV. 4 RFT: Pull-ups, Jumping Air Squats, Toes-to-bars and 403 m
  • BEEF 5 RFT: Chest-to-bar Pull-ups, Alternating Pistols, Toes-to-bars and 403 m
  • Rx'd FT: 4x Jumping Air Squats, Pull-ups and 200 m; 4x Jumping Air Squats...

4

  • A.) Alt EMOM 14 mins: Deadlifts and Push Press
  • B.) Rx'd & ADV. & BEEF FT: Rows, Plate Overhead Walking Lunges and Bumper Plate Burpees

5

  • AMRAP 20 mins w/ Buy-in: Grunt Work Type Movements, Push-ups, Kettlebell Swings and Box Jump Overs

6

  • A.) Every 1 min for 12 mins: Clean & Jerk
  • B.) Rx'd FT: Rope Climbs, Clean & Jerks, Rope Climbs and 3 more
  • B.) ADV. & BEEF FT: Clean & Jerks, Rope Climbs, Clean & Jerks and 3 more

7

  • A.) Back Squat 3-3-3-3-20
  • B.) FT: Rows and Burpees

8

  • Partner AMRAP AMRAP 22 mins: Wall Balls, Dumbbell Snatches and Box Jump Overs

9

10

  • Holiday Flush (Keep movin' and Improvin') AMRAP 25 mins: Power Cleans, Pull-ups, Push-ups and Air Squats

11

  • A.) Front OR Overhead Squat Front Squat : 3-3-3-3-3
  • A.) Alternative Strength #1 Dumbbell Box Step-up : 8-8-8
  • A.) Alternative Strength #2 Farmer Carry 1-1-1
  • A.) Alternative Strength #3 Z Press 8-8-8
  • B.) Compare and Kill it! "Death By" - Row : 140 m + 20 m / 1 min

12

  • Rx'd FT: 3x Clean & Jerks and Rope Climbs; 3x Russian Kettlebell Swings and...
  • ADV/Beef FT: 3x Row Calories and Toes-to-bars; 3x Russian Kettlebell Swings and...

13

  • Winter Acai Bowl Replenisher FT: 800 m; 7x Front Squats and Bar Facing Burpees; Rows

14

  • A.) Squat Clean or Snatch Every 1 min for 12 mins: Squat Clean
  • B.) Beef/Bison Gymnasty Version FT: Deadlifts, Handstand Push-ups, 70 m and 6 more
  • B.) FT: Deadlifts, Single Arm DB Push Press, 70 m and 6 more

15

  • Rx'd 4 RFT: 200 m, Pull-ups, Box Jump Overs and 2 more
  • ADV/Beef 4 RFT: Pull-ups, Box Jump Overs, Wall Balls and 403 m

16

  • A.) Alt EMOM 10 mins: Row Calories and Dumbbell Snatches
  • B.) Alt EMOM 10 mins: Row (calories)s and Burpees

17

  • Back Squat : 5x5
  • 6 RFT: Max Rep Burpees and Side Planks

18

19

  • Clean and Jerk or Snatch Every 1 min for 14 mins: Clean & Jerk
  • Rx'd Version AMReps 9 mins: Strict Pull-ups, Push-ups, Shuttle Runs and 9 more
  • Adv Version AMReps 9 mins: Strict Chest-to-bar Pull-ups, Ring Push-ups, Shuttle Runs and 9 more
  • Beefy Version AMReps 9 mins: Bar Muscle-ups, Ring Dips, Shuttle Runs and 9 more

20

  • A1 Split Squat 8-8-8
  • A2 Plank Hold : 3x 60 secs
  • A3 Barbell Bent Over Row (Supinated Grip) 10-10-10
  • Rx'd Version 4 RFT: 200 m, Power Cleans and Front Squats
  • Adv Version 4 RFT: 200 m, Power Cleans and Front Squats
  • Beefy Blowout FT: Power Snatches, 403 m, Thrusters and 2 more

21

22

23

  • Rx'd Version AMRAP 20 mins: Barbell Lunges, Hanging Knee Raises, Double Unders and 200 m
  • Adv Version AMRAP 20 mins: Barbell Lunges, Toes-to-bars, Double Unders and 200 m
  • Beefy Version AMRAP 20 mins: Overhead Lunges, Toes-to-bars, Double Unders and 200 m

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Jan | 1

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