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

27

  • A.) Cardio Options Row 2 km TT
  • B.) 21-15-9: Russian Kettlebell Swings, Wall Balls and Burpees

28

  • Tempo Back Squat : 3-3-3-3-3
  • "FGB Style" - Calories Any Machines and Dumbbell Snatches

29

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

30

  • Alt EMOM 20 mins: Max Reps Shoulder To Overheads and Max Rep Power Cleans

31

  • Every 1:30 for 15 mins: Clean & Jerk
  • Every 1:30 for 15 mins: Clean & Jerk
  • AMRAP 9 mins: Wall Balls, Box Jumps and Sit-ups

Feb | 1

  • 5 RFT: 403 m, Dumbbell Snatches, Burpees and Rests

2

  • AMRAP 18 mins: Box Jump Overs, Power Cleans, Barbell Lunges and 7 more

3

  • "Tabata" - Wall Balls and Sit-ups : 8 x 20 secs / 10 secs
  • Run 800 m TT
  • "Tabata" - Calories Any Machines and Kettlebell Swings : 8 x 20 secs / 10 secs
  • Monostructural Option Every 3 mins for 30 mins: Calories Any Machines and Rests

4

  • Every 1 min for 12 mins: Clean & Jerk
  • Alt EMOM 12 mins: Row Calories, Rope Climbs, Wall Sits and Max Rep Push Ups

5

  • Tempo Front Squat 3-3-3-3-3
  • Half Kneeling Medicine Ball Chop : 8-8-8
  • Single Arm Dumbbell Row : 10-10-10
  • Rx'd Version FT: Med Ball Carries, Russian Kettlebell Swings, Burpees and 4 more
  • Advanced Version FT: Med Ball Carries, Kettlebell Swings, Burpees and 4 more

6

  • Rx'd Version AMRAP 24 mins: Hanging Knee Raises, Double Unders and Wall Balls
  • Advanced Version AMRAP 24 mins: Toes-to-bars, Double Unders and Wall Balls
  • Beefy Version AMRAP 24 mins: Toes-to-bars, Double Unders and Wall Balls

7

  • Grunt work movements READ INSTRUCTIONS 3x AMRAP 2 mins: Grunt Work Type Movements
  • Rx'd Version AMRAP 8 mins: Deadlifts and Box Jump Overs
  • Beefy Version AMRAP 8 mins: Deadlifts and Box Jump Overs

8

  • Isometrics EMOM Alt EMOM 6 mins: Top Ring Row Holds and Deadbugs
  • Rx'd Version FT: Rows; 3x Front Squats and Dumbbell Snatches; Farmer Carries; Rows...
  • Advanced Version FT: Farmer Carries; 3x Front Squats and Dumbbell Snatches; Rows...
  • Beefy Version FT: Farmer Carries; 3x Front Squats and Alternating Dumbbell Snatches...

9

  • Rx'd Version 5x AMRAP 3 mins: Push-ups, Power Cleans and Pull-ups
  • Advanced Version 5x AMRAP 3 mins: Ring Push-ups, Power Cleans and Chest-to-bar Pull-ups
  • Beefy Version 5x AMRAP 3 mins: Handstand Push-ups, Power Cleans and Bar Muscle-ups

10

  • Every 1 min for 10 mins: Row Calories and Burpee Box Jumps
  • Alt EMOM 10 mins: Row Calories and Single Dumbbell Hang Clean & Jerks

11

  • A.) Skill Alt EMOM 6 mins: Handstand Holds and Hollow Holds
  • B.) 7 RFT: 200 m, Squat Cleans and Pull-ups

12

  • A.) 7 minute clock FT: 800 m and Goat/Accountability Works
  • B.) "FGB Style" - Dumbbell Snatches, Box Jump Overs and Burpees

13

  • A.) Back Squat : 3-3-3-3-3
  • A2.) Dumbbell Z Press 8-8-8
  • B.) Row : 2x 500 m

14

  • A.) Every 1:30 for 15 mins: Squat Clean
  • B.) Rx'd FT: Dumbbell Walking Lunges, Burpees, Strict Pull-ups and 6 more
  • B.) ADV+Beef FT: Dumbbell Walking Lunges, Burpees, Strict Pull-ups and 6 more

15

  • A.) Static Jacked EMOM Alt EMOM 6 mins: Inverted Row Holds and Side Planks
  • B.) AMRAP 18 mins w/ Buy-in: Row Calories, Wall Balls, Kettlebell Swings and Hanging Knee Raises

16

  • FT: 3x Power Cleans and 403 m; 3x Shoulder-to-Overheads and Rope...

17

  • Partner AMRAP AMRAP 21 mins: Pull-ups, Deadlifts, Push-ups and Air Squats

18

  • Run 1 mi TT
  • Run 1.5 mi TT
  • Row 2 km TT
  • Row 3 km TT
  • Assault Bike Calories : 100 Reps for Time
  • Assault Bike (Calories)s : 75 Reps for Time
  • AMRAP 9 mins: Dumbbell Snatches and Double Unders

19

  • Every 1:30 for 15 mins: Clean & Jerk
  • Every 1:30 for 15 mins: Clean & Jerk
  • 15-12-9: Push Press and Box Jump Overs
  • 21-15-9: Push Press and Box Jump Overs

20

  • AMRAP 30 mins: Wall Balls, Kettlebell Swings and Burpees

21

  • 4 RF-ME: Calories Any Machines, Single Arm Dumbbell Hang Clean & Jerks, Hanging Knee Raises and 2 more

22

  • Front Squat : 3-3-3-3-3
  • Single Arm Dumbbell Row : 10-10-10
  • 3 RFT: Box Jumps and Thrusters

23

  • 4 RFT: 403 m, Deadlifts and Double Unders
  • 3 RFT: 800 m, Deadlifts and Double Unders

24

  • "FGB Style" - Calories Any Machines and Kettlebell Swings
  • "FGB Style" - Goblet Squats and Burpees

25

26

27

28

Mar | 1

2