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

29

  • Part A "FGB Style" - Air Squats and Burpees
  • Part B (1:00 after Part A) Every 2 mins for 6 mins: Plank Holds, Core Elements and Rests
  • Part C (1:00 after Part B) Row 1000 m TT

30

  • Part A AMReps 8 mins: Plyometric Lunges, Core Elements, Dumbbell Snatches and 9 more
  • Part B (2:00 after Part A) AMReps 8 mins: Alternating Lunges, Core Elements, Push-ups and 9 more

Jul | 1

  • Rx'd FT: 200 m; 5x Clean & Jerks and Assault Bike Calories; 200 m
  • ADV. FT: 403 m; 5x Clean & Jerks and Assault Bike Calories; 200 m
  • Beef FT: 403 m; 5x Clean & Jerks and Assault Bike Calories; 200 m

2

  • Every 1:30 for 15 mins: Squat Clean
  • 4 RF-ME: Any Machine Calories, Sled Pushes and Push-ups

3

  • AMRAP 18 mins: Box Jumps, Dumbbell Snatches, Alternating Goblet Lunges and 7 more

4

  • 3 RFT: 603 m, Double Unders, Deadlifts and Rests

5

  • 5 RF-ME: Max Calories Any Machines, Box Jump Overs, Farmer Carries and Burpees

6

  • 4 RFT: Rows, Russian Kettlebell Swings and Goblet Squats

7

  • Every 1:30 for 15 mins: Clean & Jerk
  • RxD FT: Dumbbell Snatches, Double Unders, Dumbbell Snatches and 3 more
  • Adv & Beef FT: Alternating Dumbbell Snatches, Double Unders, Alternating Dumbbell Snatches and 3 more

8

  • AMRAP 20 mins: Power Cleans, Push-ups and Air Squats

9

  • "FGB Style" - Any Machine Calories and Shoulder-to-Overheads
  • "FGB Style" - Any Machine Calories and Box Jump Overs

10

  • Every 1:30 for 15 mins: Squat Clean
  • AMReps 7 mins: Thrusters, Russian Kettlebell Swings, Thrusters and 37 more

11

  • 4 RFT: Box Jumps, Deadlifts, 200 m and Any Machine Calories

12

  • FT: 800 m; 3x Front Squats, Push-ups and Power Cleans; 403 m

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Aug | 1

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