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  • Tracks
  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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29

  • A.) All Level Skills Alt EMOM 8 mins: Wall Walks and Strict Pull-ups
  • B.) Read Notes/Buy ins 6x AMRAP 2:30: Hang Power Cleans and Wall Balls
  • Beefy Version 4 RFT: 403 m, Toes-to-bars, Burpee Box Jump Overs and Deadlifts

30

  • Beefy Version 4 RFT: 403 m, Toes-to-bars, Burpee Box Jump Overs and Deadlifts
  • 7 RFT: 200 m, Hanging Knee Raises, Burpee Box Jumps and Deadlifts

31

  • Every 1 min for 12 mins: Clean & Jerk
  • AMReps 8 mins: Dumbbell Snatches, Wall Balls, Dumbbell Snatches and 5 more
  • Beefy Version AMReps 8 mins: Alternating Dumbbell Snatches, Wall Balls, Alternating Dumbbell Snatches and 9 more

Aug | 1

  • Back Squat 5-5-5-5-5
  • 3 RFT: Push-ups, Farmer Carries and Row Calories

2

  • Alt EMOM 12 mins: Power Cleans, Burpees and Double Unders
  • Alt EMOM 8 mins: Strict Pull-ups and V-Ups

3

  • 5 RFT: 403 m, Hanging Knee Raises and Front Squats
  • Beefy Version 5 RFT: 403 m, Toes-to-bars and Overhead Squats

4

  • Alt EMOM 8 mins: Wall Walks and Hollow Holds
  • FT: Rows; 4x Kettlebell Swings and Shoulder-to-Overheads; Sled Pushes
  • Beefy Version FT: Rows; 4x Kettlebell Swings and Shoulder-to-Overheads; 3x Sled...

5

  • "Tabata" - Wall Balls, Box Jumps and Pull-ups : 8 x 20 secs / 10 secs

6

  • Foundational Work Alt EMOM 8 mins: Wall Walks and Hollow Holds
  • Handstand Walk/Push Up Progression Every 1 min for 8 mins: Handstand And Handstand Push Up Progressions
  • Handstand Walk/Push Up Conditioning AMRAP 8 mins: Calories Any Machines and Handstands
  • 4 RFT: Dumbbell Snatches, Burpees, Sit-ups and 403 m

7

  • Front Squat 2-2-2-2-2
  • Pick This Strict Pull-ups : 3x10
  • Or This Bent Over Barbell Row 12-12-12
  • Or This Double Kettlebell Bent Over Row 12-12-12
  • 8 RFT: Rows and 200 m

8

  • RxD & Adv AMRAP 18 mins: Wall Balls, Kettlebell Swings, Box Jumps and 2 more
  • Beef & Bison AMRAP 18 mins: Wall Balls, Kettlebell Swings, Box Jumps and 2 more

9

  • Alt EMOM 25 mins: Calories Any Machines, Push-ups, Air Squats and 2 more

10

  • Every 1 min for 15 mins: Squat Clean
  • 3-6-9-12-9-6-3: Front Squats and Burpees

11

  • 3 RFT: 603 m, Shoulder-to-Overheads, Pull-ups and Rests

12

  • Foundational Work Alt EMOM 8 mins: Wall Walks and Hollow Holds
  • Handstand Walk/Push Up Progression Every 1 min for 8 mins: Handstand And Handstand Push Up Progressions
  • Handstand Walk/Push Up Conditioning AMRAP 8 mins: Muscle-ups and Handstands
  • "FGB Style" - 70 m, Kettlebell Swings and Rests
  • "FGB Style" - Calories Any Machines, Wall Balls and Rests

13

  • A.) Every 1 min for 12 mins: Clean & Jerk
  • B.) AMReps 9 mins: 403 m, Pull-ups, Ground-to-Overheads and 403 m

14

  • A.) Run 1 mi TT
  • A.) ADV. Run 1.5 mi TT
  • B.) Rx'd AMRAP 10 mins: Dumbbell Snatches and Push-ups
  • B.) ADV. AMRAP 10 mins: Alternating Dumbbell Snatches and Push-ups
  • B.) BEEF AMRAP 10 mins: Kettlebell Snatches and Ring Dips

15

  • A.) Back Squat 7-7-7-7
  • B.) Rx'd & ADV. AMRAP 10 mins: Strict Pull-ups, Burpees and Box Jump Overs
  • B.) BEEF AMRAP 10 mins: Strict Pull-ups, Burpees and Box Jump Overs

16

  • A.) Alt EMOM 10 mins: Calories Any Machines and Power Cleans
  • Alt EMOM 10 mins: Sled Pushes and Max Calories Any Machines

17

  • BEEF FT: Thrusters, Legless Rope Climbs and 200 m
  • Rx'd & ADV. 5 RFT: Thrusters, Box Jumps, Rope Climbs and 200 m

18

19

  • FT: 4x Deadlifts, Double Unders and 200 m; Pull-ups, Wall Balls...

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Sep | 1