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  • CrossFit Sweat Shop WODs
  • SS Endurance Rx
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31

  • RxD & Adv 4 RFT: 403 m and Front Squats
  • Beef Nancy
  • Bison 4 RFT: 403 m and Overhead Squats

Jan | 1

  • 10:00 AMRAP 21 mins w/ Buy-in: 800 m, Shoulder-to-overheads, Pull-ups and Bar Facing Burpees
  • Alternate workout CrossFit Total
  • Alternate Workout Murph

2

  • A.) Back Squat 7-7-7-7-7
  • B.) Rx'd 3 RFT: Lunges, Box Jump Overs and Hanging Knee Raises
  • B.) ADV, Beefy, Bison FT: 3x Lunges, Box Jump Overs and Toes-to-bars; Double Unders

3

  • ADV + Beefy 5 RFT: Row Calories, One Arm Dumbbell Snatch (Alternating)s, Wall Balls and Rope Climbs
  • Rx'd 5 RFT: 200 m, Dumbbell Snatches, Rope Climbs and Wall Balls

4

  • A.) Every 1 min for 15 mins: Clean & Jerk
  • B.) "Tabata" - Burpees and Kettlebell Swings : 8 x 20 secs / 10 secs

5

  • Rx'd 6 RFT: 200 m, Deadlifts, Power Cleans and Pull-ups
  • ADV 6 RFT: 200 m, Deadlifts, Power Cleans and Chest-to-bar Pull-ups
  • Beefy FT: 4x 403 m, Deadlifts and Power Snatches; 2x Muscle-ups and Sled...

6

  • FT: 3x Squat Clean Thrusters and Rope Climbs; 3x Double Unders and...

7

  • Beefy Prework Every 1 min for 8 mins: Muscle Up (Strict)
  • Pre Work Alt EMOM 8 mins: Push-ups and Strict Pull-ups
  • A.) AMRAP 8 mins: Shoulder-to-overheads and Burpee Box Jump Overs
  • B.) AMRAP 8 mins: Hang Power Cleans and Box Jump Overs

8

  • A.) AMRAP 10 mins: Dumbbell Snatches and Push-ups
  • B.) Row 2 km TT

9

  • A.) Every 1 min for 12 mins: Clean & Jerk
  • B.) 3 RFT: Pull-ups, Squat Cleans and Box Jumps

10

  • 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
  • A.) Alt EMOM 8 mins: Ring Rows and Push-ups

11

  • AMRAP 20 mins w/ Buy-in: 403 m, Power Cleans, 403 m and 7 more

12

  • A.) Front Squat 3-3-3-3-10
  • Chipper: 403 m, Shoulder-to-Overheads, Barbell Lunges and 2 more

13

  • 8 RFT: Kettlebell Swings, Hanging Knee Raises and 200 m

14

  • Rx'd AMRAP 18 mins: Pull-ups, Box Jumps, Push-ups and Lunges
  • ADV. & BEEF AMRAP 18 mins: Chest-to-bar Pull-ups, Box Jumps, Push-ups and Dumbbell Lunges
  • 9:55am Comp Class A. FT: Double Unders, One Arm Alternating Dumbbell Snatches, Double Unders and 5 more
  • 10:15am Comp Class B. AMRAP 15 mins: Wall Balls, Toes-to-bars and Muscle-ups
  • 10:40am Comp Class C. "FGB Style" - Bar Facing Burpees, Overhead Squats and Rests

15

  • A.) Every 1 min for 14 mins: Squat Clean
  • B.) Rx'd AMReps 8 mins: 800 m, Burpees and Row Calories
  • B.) ADV AMReps 8 mins: Rows, Ring Dips and Burpees
  • B.) BEEF + BISON AMReps 8 mins: Rows, Muscle-ups and Burpees

16

  • ADV AMRAP 18 mins: Deadlifts, Wall Balls, Chest-to-bar Pull-ups and Push-ups
  • Rx'd AMRAP 18 mins: Pull-ups, Deadlifts and Wall Balls
  • BEEF AMRAP 18 mins: Deadlifts, Wall Balls, Chest-to-bar Pull-ups and Handstand Push-ups

17

  • Rx'd and Adv FT: 4x 403 m, Front Squats, Box Jump Overs and Rope Climbs; Farmer...
  • BEEF FT: 4x 403 m, Overhead Squats, Box Jump Overs and Rope Climbs; Farmer...

18

  • A.) Back Squat 5-5-5-5-5
  • A2.) Horizontal Row : 3x Max Rep
  • B.) AMRAP 9 mins: Dumbbell Snatches and Double Unders

19

  • Rx'd FT: Row Calories; 5x Hanging Knee Raises, Ground-to-overheads and...
  • ADV FT: 5x Toes-to-bars, Ground-to-overheads and Bar Facing Burpees; Row...
  • BEEF Chipper: Toes-to-bars, Bar Facing Burpees, Clean & Jerks and 7 more

20

  • Partner AMRAP AMRAP 22 mins: Pull-ups, Power Cleans and Barbell Lunges

21

  • Rx'd Chipper: 800 m, Wall Balls, Kettlebell Swings and 9 more
  • ADV+BEEF FT: 800 m, Wall Balls, Kettlebell Swings and 9 more

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Feb | 1

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