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

26

  • Rx'd Version 7 RFT: 200 m, Russian Kettlebell Swings and Double Unders
  • Advanced Version 8 RFT: 200 m, Russian Kettlebell Swings and Double Unders

27

  • A.) 12 minute clock FQ: Push Jerks
  • B.) Rx'd & Adv AMRAP 15 mins: Shoulder-to-Overheads, Pull-ups and Lunges
  • B.) BEEF & Bison AMRAP 15 mins: Shoulder-to-Overheads, Chest-to-bar Pull-ups and Lunges

28

  • 13 Minute Max Meter Buy In, followed by 13 minute AMRAP AMRAP 26 mins w/ Buy-in: Any Machines, Dumbbell Snatches, Box Jump Overs and Hanging Knee Raises

29

  • A.) Rx'd Back Squat : 5-5-5-5-5
  • A.) ADV. Back Squat 3-3-3-1-1-1
  • B.) Partner Row 2400 m TT

30

  • A1.) Bench Press : 10-10-10-10
  • A2.) Pull-ups : 4x6
  • I ♥︎ Walnut Creek 5 RFT: 200 m, Jumping Air Squats and Dumbbell Push Press

31

  • Clean & Jerk or Snatch Every 1 min for 15 mins: Clean & Jerk
  • Get to the CHOPPA! Alt EMOM 9 mins: Sled Pushes, D-Ball Over Shoulders and Rope Climbs

Feb | 1

  • Partner Saturday AMRAP 22 mins: Wall Balls, Double Unders and Pull-ups

2

  • A.) 12 minute clock FQ: Deadlifts
  • B.) 3 RFT: Deadlifts, 403 m and Down Ups

3

  • B.) Sprint Re-Wind FT: Barbell Lunges, Pull-ups and Power Cleans
  • A.) Every 1 min for 16 mins: Squat Clean

4

  • A.) 10 Minute for Quality Strict Press : 5-5-5
  • B.) 3x RFT: 400 m, Shoulder-to-Overheads, Down Ups and 2 more

5

  • A.) Partner Grip Appetizer AMReps 5 mins: Farmers Carries
  • B.) Solo Main Course "FGB Style" - D-Ball Over Shoulders, Goblet Squats, Calories Any Machines and Sled Pushes

6

  • A.) Squat or Deadlift Front Squat : 7-7-7-7
  • B.) Ascending Snatch AMReps 7 mins: Dumbbell Snatches, Double Unders, Dumbbell Snatches and 5 more

7

  • A.) AMRAP 13 mins: Pull-ups, Push-ups and Russian Kettlebell Swings
  • B.) Run, Row, Bike, Ski, For Distance Run : 13 mins

8

  • Partner Saturday 18.1-ISH! AMRAP 20 mins: Hanging Knee Raises, Single Dumbbell Hang Clean & Jerks and Row Calories

9

  • Rx'd + ADV FT: 3x Hang Squat Cleans, Box Jump Overs and Rope Climbs; 800 m; 3x...
  • Beef/Bison Chipper: Row Calories, Wall Balls, 800 m and 3 more

10

  • A.) 12 minute clock FQ: Push Jerks
  • B.) Rx'd & Rx'd+ Helen
  • B.) ADV/Beef/Bison "Jacked Helen" 3 RFT: 403 m, Russian Kettlebell Swings and Chest-to-bar Pull-ups

11

  • A.) Squat Clean or Snatch Every 1 min for 14 mins: Squat Clean
  • B.) Stress City Miracle Legs Edition AMReps 7 mins: Rows, Goblet Squats and Rows

12

  • 10 Minutes for Quality 3 RFQ: Strict Ring Dips, Bench Press, Ring Rows and 3 Position Muscle-Ups
  • B.) AMRAP 18 mins: Hanging Knee Raises, Box Jump Overs, Dumbbell Snatches and 10 more

13

  • AMRAP 22 mins w/ Buy-in: 2000 m, Power Cleans, Front Squats and Shoulder-to-Overheads

14

  • A.) Back Squat or Deadlift Back Squat : 5-5-5-5-5
  • B.) Rxd/ADV ThiCCC N Quick 5 RFT: Deadlifts, Down Ups and Wall Balls
  • B.) ThiCCC N Quick Beef/Bison 5 RFT: Deadlifts, Handstand Push-ups and Wall Balls

15

  • Partner Saturday Labor FT: 3x Pull-ups, Dumbbell Snatches, Dumbbell Walking Lunges and Row...

16

  • 4x 5 mins RemReps: Rows, Russian Kettlebell Swings, Grunt Work Type...

17

  • A.) Alt EMOM 10 mins: Calories Any Machines and Ground-to-Overheads
  • B.) 3 RFT: 403 m and Wall Balls

18

  • FT: Calories Any Machines and Farmer Carries; 5x Shoulder-to-Overheads...

19

  • A.) Back Squat or Deadlift or Front Squat Back Squat : 3-3-3-3-3
  • B.) Air Force-Ish Chipper: Row Calories, Russian Kettlebell Swings, Goblet Squats and Box Jumps

20

  • A.) AMRAP 12 mins: Row Calories, Dumbbell Snatches and Double Unders
  • B.) AMRAP 12 mins: 200 m, Hanging Knee Raises and D-Ball Cleans

21

  • A.) Squat Clean or Snatch or CJ Every 1 min for 12 mins: Squat Clean
  • B.) FT: Rows, Pull-ups and Hang Power Cleans

22

  • Team Rambo Kelly 5 RFT: 400 m, Wall Balls, Deadlifts and 2 more

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