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

28

  • "Tabata" - Wall Balls and Dumbbell Snatches : 8 x 20 secs / 10 secs
  • "Tabata" - Sit-ups and Box Jumps : 8 x 20 secs / 10 secs

29

  • A.) Clean and Jerk or Snatches Every 1 min for 15 mins: Clean & Jerk
  • B.) Broken $G$ Baseline Row : 2x 500 m, rest 3 mins

30

  • Ninjas Unite Rx'd + ADV FT: 1600 m; 3x Russian Kettlebell Swings, Pull-ups, Box Jumps and Wall...
  • Ninjas Unite Beef+Bison Chipper: 1600 m, Kettlebell Swings, Pull-ups and 2 more

31

  • Lungsy Ladder Rx'd + ADV AMRAP 18 mins: Dumbbell Snatches, Dumbbell Walking Lunges, Hanging Knee Raises and 7 more
  • Lungsy Ladder Beef AMRAP 18 mins: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges, Toes-to-bars and 10 more

Aug | 1

  • A.) Back Squat : 2-2-2-2-2
  • A.) Deadlift : 2-2-2-2-2
  • B.) Biggie Smalls 21-15-9: Deadlifts and Push-ups

2

  • Compare 2/1/17, 2/22/16 AMRAP 20 mins w/ Buy-in: 403 m, Power Cleans, Front Squats, 2 and more

3

  • Pigs in a Blanket Rx'd+ADV FT: 600 m; 7x Wall Balls and Hanging Knee Raises; Rows; Rope Climbs
  • Pig's in a Blanket BEEF FT: Rows; 3x Wall Balls and Toes-to-bars; Runs and Rope Climbs

4

  • A.) "FGB Style" - Row Calories and Ground-to-Overheads
  • B.) 3 RFT: 403 m, Box Jump Overs and Burpees

5

  • Grunt work movements READ INSTRUCTIONS 3x AMRAP 2 mins: Grunt Work Type Movements
  • AMRAP 8 mins: Wall Balls and Single Leg V-ups

6

  • Front Squat : 3-3-3-3-3
  • 3x AMRAP 2:30: 200 m, Box Jumps and Max Rep Kettlebell Swings

7

  • Dumbbell Shoulder Press 8-8-8
  • Single Arm Dumbbell Row : 10-10-10
  • Rowing Technique Workshop : 2x 1000000 m
  • Alt EMOM 9 mins: Rows, Down Ups and Deadlifts

8

  • 4 RFT: 200 m, Front Squats, 200 m and Dumbbell Snatches

9

  • Every 1 min for 12 mins: Clean
  • All 5x RFT: Assault Bikes
  • Out 5x RFT: Rows
  • Effort 4x RFT: Sled Pushes

10

  • FT: 3x Pull-ups, Shoulder-to-Overheads and Farmer Carries; 403 m; 3x...

11

  • Chipper: Med Ball Carries, Box Jump Overs, Wall Balls and 6 more

12

  • 4 RF-ME: Calories Any Machines, Dumbbell Snatches, Burpees and 2 more

13

  • AMRAP 9 mins w/ Buy-in: Rows, Wall Balls and Russian Kettlebell Swings
  • AMRAP 9 mins w/ Buy-in: 403 m, Wall Balls and Russian Kettlebell Swings

14

  • Every 1:30 for 15 mins: Clean & Jerk
  • Every 1:30 for 15 mins: Clean & Jerk
  • "FGB Style" - Goblet Lunges and Double Unders

15

  • 3 RFT: 603 m, Deadlifts and Box Jump Overs

16

  • Back Squat : 5-5-5-5-5
  • Overhead Squat : 5-5-5-5-5
  • 5 RFT: Sit-ups and Goblet Squats

17

  • AMReps 20 mins: Dumbbell Snatches, Burpees, 603 m and 39 more

18

  • "FGB Style" - Calories Any Machines and Russian Kettlebell Swings
  • "FGB Style" - Max Calories Any Machines and Box Jumps

19

  • A.) Every 1 min for 12 mins: Hang Squat Clean
  • B.) Rx'd and ADV AMRAP 8 mins: Power Cleans, Push-ups and 70 m
  • B.) Beef/Bison AMReps 8 mins: Power Cleans, Handstand Push-ups, Power Cleans and 9 more

20

  • Hiroshi's Ramen Blaster 7 RFT: 200 m, Front Squats and Pull-ups
  • Bison Open Prep: DJ Sneak Attack Every 2 mins for 24 mins: Row Calories, Thrusters and Bar Muscle-ups

21

  • All About Appetizers AMRAP 20 mins w/ Buy-in: 403 m, Ground-to-Overheads, Burpees and 2 more

22

  • A.) Front Squat : 3-3-3-3-3
  • A2.) Bent Over Barbell Row 12-12-12
  • B.) Rx'd FT: Row Calories; Russian Kettlebell Swings, Double Unders, Russian...
  • B.) ADV FT: Kettlebell Lunges; Russian Kettlebell Swings, Double Unders...
  • B.) Beef FT: Handstand Walks; Kettlebell Swings, Double Unders, Kettlebell...

23

  • A.) "FGB Style" - Row Calories and Dumbbell Snatches
  • B.) Gymnastics/Grunt Reps AMReps 3 mins: Get Your Goats
  • C.) "FGB Style" - Row Calories and Wall Balls

24

  • B.) Beef/Bison FT: Rows, Bar Facing Burpees and Double Unders; 5x Deadlifts, Hang...
  • Rx'd and ADV: Melting Pot FT: 800 m, Burpees and Double Unders; 5x Deadlifts, Hang Power Cleans...

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