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

30

  • Rx'd 4 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs
  • ADV. 4 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs
  • BEEF 3 RFT: Deadlifts, Double Unders, Wall Balls and Rope Climbs

31

  • A.) Snatch or Clean Every 1 min for 14 mins: Squat Snatch
  • B.) See notes for buy ins "FGB Style" - Push-ups, Toes-to-bars and Barbell Lunges

Aug | 1

  • "Ronnie's Reincarnation" Rx'd and ADV FT: 403 m; 5x Ground To Overheads, Bar Facing Burpees and Pull-ups...
  • Bolivian Beef Chipper: Shoulder-to-Overheads, Chest-to-bar Pull-ups, 800 m, 4 and more

2

  • A.) Front Squat 5x3
  • B.) READ NOTES AMRAP 4 mins: Thrusters and Shuttle Runs

3

  • AMRAP 9 mins: Row Calories and Kettlebell Swings
  • AMRAP 9 mins: Dumbbell Shoulder-to-Overheads and Double Unders

4

  • 4 RFT: 403 m, Air Squats and Burpee Box Jump Overs

5

  • Bring Yo Patna! AMRAP 20 mins w/ Buy-in: Rows, Deadlifts, Hang Power Cleans and Pull-ups

6

  • A.) Cardio....Hello? Run 1 mi TT
  • B.) AMRAP 14 mins: Wall Balls, Hanging Knee Raises and Dumbbell Snatches

7

  • AMRAP 18 mins: Sit-ups, Shoulder-to-Overheads and Box Jumps

8

  • Every 1:30 for 15 mins: Squat Clean & Jerk
  • Every 1:30 for 15 mins: Squat Snatch
  • Every 1:30 for 15 mins: Donkey Kicks and Squat Snatches
  • AMRAP 7 mins: Air Squats and Burpees

9

  • 5 RFT: Dumbbell Snatches, Farmer Carry Kettlebell (1) Dumbbell (1)s and Double Unders

10

  • 18-15-12-9-6: Wall Balls, Power Cleans, Box Jump Overs and 200 m

11

  • Back Squat 2-2-2-2-2
  • Overhead Squat 5-5-5-5-5
  • "FGB Style" - Kettlebell Swings, Push-ups and Rests

12

  • Do Not Click Here. Partner Wheelbarrow : 6x 403 m, rest 1 min

13

  • You've Been Warned. Backwards Skipping 2 mi TT

14

  • AMRAP 22 mins: Barbell Lunges, Shoulder-to-Overheads and Burpees

15

  • FGB Style with Buy In "FGB Style" - Wall Balls, Box Jump Overs, Dumbbell Snatches and 2 more
  • A.) Alt EMOM 8 mins: Gymnastic Movements and Goats

16

  • ADV, Beef & Bison 4 RFT: 403 m, Squat Cleans, Pull-ups and Bar Facing Burpees
  • Rx'd 4x RFT: 403 m, Squat Cleans, Pull-ups and Bar Facing Burpees

17

  • A.) Every 1 min for 15 mins: Snatch
  • A.) Every 1 min for 15 mins: Power Clean & Jerk
  • FT: Row Calories; 2x Push-ups, Air Squats, Kettlebell Swings and Box...

18

  • A.) Strict Press 3-3-3-3-3
  • B.) AMRAP 10 mins w/ Buy-in: 400 m, Deadlifts, Hang Power Cleans and Push Jerks

19

  • 5 RFT: Thrusters, Pull-ups, Power Cleans and Toes-to-bars

20

  • A.) Run 1 mi TT
  • A.) Ski Erg 1.5 km TT
  • A.) Assault Bike 3.5 km TT
  • A.) Row 2 km TT
  • Rx'd AMRAP 7 mins: Wall Balls and Kettlebell Swings
  • B.) ADV & Beefy AMRAP 7 mins: Wall Balls and Double Unders

21

  • B.) ADV & Beefy AMRAP 9 mins: Chest-to-bar Pull-ups, Shoulder-to-Overheads and Jumping Air Squats
  • A.) Front Squat 7-7-7-7-7
  • B.) Rx'd AMRAP 9 mins: Pull-ups, Shoulder-to-Overheads and Jumping Air Squats

22

  • Rx'd FT: 5x Power Cleans and Push-ups; 5x Rows and Burpees
  • BEEF FT: 5x Rows and Ring Dips; 5x Power Cleans and Burpees
  • Adv. FT: 5x Power Cleans and Ring Dips; 5x Rows and Burpees

23

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

24

  • A.) Alt EMOM 14 mins: Deadlifts and Double Unders
  • BEEF FT: Kettlebell Snatches, Chest-to-bar Pull-ups, 403 m and 2 more
  • B.) Rx'd & ADV. FT: Dumbbell Snatches, Pull-ups, 403 m and 2 more

25

  • A.) Every 1 min for 15 mins: Squat Clean
  • B.) Rx'd AMReps 8 mins: Rows, Front Squats and 200 m
  • B.) ADV. & BEEFs AMReps 8 mins: Rows, Overhead Squats and 200 m

26

  • A.) Alt EMOM 8 mins: Strict Pull-ups and Push-ups
  • B.) 8 RFT: Kettlebell Swings, Burpees and 200 m

27

  • 8,9,10am 4 RFT: Clean & Jerks, Wall Balls and 403 m

28

29

30

31

Sep | 1

2