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

26

  • 3 RFT: 403 m, Russian Kettlebell Swings, 200 m and 2 more

27

  • Full Murph-Solo or Partner Murph
  • Half Murph-Solo or Partner 1/2 Murph

28

  • A.) AMRAP 10 mins w/ Buy-in: Rows, Wall Balls, Dumbbell Snatches and Hanging Knee Raises
  • B.) AMRAP 10 mins w/ Buy-in: 403 m, Wall Balls, Dumbbell Snatches and Hanging Knee Raises

29

  • A.) CJ or Snatch Every 1 min for 15 mins: Clean & Jerk
  • B.) Habanero FT: Row Calories, Double Unders and Power Cleans

30

  • "Mind Games" 4 RFT: Pull-ups, Shoulder-to-Overheads, Barbell Lunges and 2 more

31

  • A.) Front Squat : 3-3-3-3-3
  • B.) Partner Friday Blaster 21-15-9: Row (calories)s and Kettlebell Swing (Russian)s

Jun | 1

  • Rx'd + ADV FT: Row Calories; 3x Wall Balls, Hanging Knee Raises, Burpees and...
  • Beef: You feeling Chippy? Chipper: 800 m, Muscle-ups, Hang Power Cleans and 5 more

2

  • Class Option AMRAP 16 mins: 200 m, Deadlifts, Push-ups and Double Unders
  • Bench Mark Options Diane

3

  • Every 1 min for 12 mins: Clean & Jerk
  • 4 RFT: Front Squats and Burpees

4

  • FT: 3x Rope Climbs and Box Jump Overs; 403 m; 3x Russian Kettlebell...

5

  • Back Squat : 6-6-6-6
  • Med Ball Rotational Throw : 6-6-6
  • Rx'd Version AMReps 8 mins: Strict Pull-ups, Shuttle Runs, Strict Pull-ups and 3 more
  • Beefy Version AMReps 8 mins: Strict Pull-ups, Bar Muscle-ups, Shuttle Runs and 9 more

6

  • AMRAP 14 mins: Dumbbell Snatches, Wall Balls and Farmer Carries
  • Stretch Sesh Stretches : Max Set

7

  • Bro day at the sweat shop Alt EMOM 15 mins: Deadlifts and Tempo Dumbbell Bench Press
  • Read notes for all versions FT: 403 m, Ground-to-Overheads and Row Calories

8

  • Read notes for special instructions on all levels Chipper: Deadlifts, Wall Balls, Deadlifts and 17 more

9

  • Alt EMOM 10 mins: Single Arm Dumbbell Hang Clean & Jerks and Row Calories
  • Alt EMOM 10 mins: Burpees and Row Calories

10

  • AMRAP 20 mins: Shoulder-to-Overheads, Sit-ups and Box Jump Overs

11

  • Every 1:30 for 15 mins: Squat Clean
  • Every 1:30 for 15 mins: Squat Clean
  • AMRAP 7 mins: Alternating Goblet Lunges and Double Unders

12

  • 5 RF-ME: Calories Any Machines, Dumbbell Snatches and Burpees

13

  • 5 RFT: 403 m, Deadlifts and Box Jumps

14

  • Front Squat : 5-5-5-5-5
  • Single Arm Dumbbell Row : 10-10-10
  • AMReps 10 mins: Row Calories

15

  • Chipper: 403 m, Wall Balls, Power Cleans and 8 more

16

  • "Tabata" - Thrusters : 8 x 20 secs / 10 secs
  • "Tabata" - Kettlebell Swing (Russian)s : 8 x 20 secs / 10 secs
  • "Tabata" - Burpees : 8 x 20 secs / 10 secs
  • "Tabata" - Calories Any Machine : 8 x 20 secs / 10 secs

17

  • A.) ***ADV+Beef Finish AMRAP 11 mins w/ Buy-in: 800 m, Pull-ups, Push-ups and Air Squats
  • B.) *** ADV+Beef Start AMRAP 11 mins w/ Buy-in: Rows, Dumbbell Snatches and Double Unders

18

  • Rx'd AMRAP 18 mins: Hanging Knee Raises, Ground-to-Overheads and 200 m
  • ADV+BEEF AMRAP 18 mins: Toes-to-bars, Ground-to-Overheads and 400 m

19

  • A.) Front Squat : 3-3-3-3-3
  • B.) Compare 1/4/17, 5/17/17, 12/11/18 "Death By" - Row : 140 m + 20 m / 1 min
  • B.) Bike Option "Death By" - Assault Bike Calories : 4 reps + 2 reps / 1 min

20

  • R'xd Chipper FT: Russian Kettlebell Swings, Burpees, Wall Balls and 9 more; Run...
  • ADV+BEEF Chipper FT: Row Calories; 3x Shoulder-to-Overheads and Box Jumps; Run...

21

  • A.) CJ or Snatch Every 1:30 for 15 mins: Clean & Jerk
  • B.) Rx'd and ADV AMRAP 8 mins: Barbell Lunges, Wall Walks and Farmer Carries
  • B.) Beef+Bison AMRAP 8 mins: Dumbbell Walking Lunges, Handstand Walks and Farmer Carries

22

  • Rx'd+ADV Compare Similar to 1/5/18 6 RFT: 200 m, Deadlifts, Power Cleans and Pull-ups
  • BEEF+Bison: Compare similar 1/5/18 FT: 4x 403 m, Deadlifts and Power Snatches; 2x Muscle-ups and Sled...

23

  • Crescendo Chipper: Double Unders, Hanging Knee Raises, Russian Kettlebell Swings and 32 more

24

  • Back Squat : 4-4-4-4-4
  • Single Arm Dumbbell Row : 10-10-10
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Burpees

25

  • AMRAP 10 mins w/ Buy-in: Row Calories, Box Jumps and Dumbbell Snatches
  • For quality 3 RFQ: Dumbbell Walking Lunges and Plank Holds

26

  • Every 1 min for 12 mins: Clean
  • Beefy Barbell Conditioning Every 1 min for 12 mins: Power Clean (Touch & Go)s and Bar Facing Burpees
  • Alt EMOM 9 mins: Shoulder-to-Overheads, Hang Power Cleans and Row Calories

27

  • 4 RFT: Front Squats, 200 m, Hanging Knee Raises and 200 m

28

  • Rx'd Version 5x AMRAP 3 mins: Power Cleans, Push-ups and Air Squats
  • Advanced Version 5x AMRAP 3 mins: Power Cleans and Air Squats
  • Beefy The Chief
  • Bison Version 5x AMRAP 3 mins: Power Cleans, Handstand Push-ups and Jumping Air Squats

29

  • 4 RFT: 403 m, Russian Kettlebell Swings, Box Jump Overs and Pull-ups

30

  • Partner Row or Bike read instructions Partner Row 2000 m TT
  • Partner Amrap AMRAP 11 mins: Wall Balls, Burpees and Dumbbell Snatches

Jul | 1

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