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

27

  • A.) Alt EMOM 8 mins: Strict Pull-ups and Push-ups
  • B.) 4 RFT: 403 m, Deadlifts and Wall Balls

28

  • Murph
  • Alternative to Murph... 5 RFT: 403 m, Pull-ups, Push-ups and Air Squats
  • FINAL TEST! Run 800 m TT
  • FINAL TEST! Run 1600 m TT
  • FINAL TEST! Run 400 m TT

29

  • A.) Every 1 min for 12 mins: 1 Hang Power Clean + 1 Squat Clean
  • B.) AMRAP 7 mins: Shoulder-to-Overheads and Bar Facing Burpees

30

  • A.) Front Squat 5-3-1
  • B.) 15-12-9-6: Kettlebell Swings, Knees-to-chests and Single Arm Farmer Carries

31

  • FT: 800 m; 4x Power Cleans and Box Jump Overs; Rows

Jun | 1

  • A.) 8 Minutes of Dip Skill Work Skill Work Ring Dips : 5x7
  • B1.) Alt EMOM 8 mins: Dumbbell Thrusters and Row Calories
  • B2.) Alt EMOM 8 mins: Dumbbell Snatches and Single Arm Dumbbell Front Squats

2

  • AMRAP 18 mins: Wall Balls, Double Unders, Deadlifts and Hanging Knee Raises

3

  • See Notes 8 RFT: 200 m, Barbell Lunges and Bar Facing Burpees

4

  • A.) compare 1/24/17 Alt EMOM 6 mins: Ring Dips and Pistols
  • B.) compare similar 1/24/17 AMRAP 20 mins w/ Buy-in: Row Calories, Wall Balls, Power Snatches and Chest-to-bar Pull-ups

5

  • A.) Skills Alt EMOM 8 mins: Hollow Holds and Handstand Holds
  • B.) 3 RFT: 603 m, Squat Cleans and Burpees

6

  • A.) Push Press 2-2-2
  • A2.) Split Jerk 1-1-1-1-1
  • B.) FT: Shoulder-to-Overheads, 200 m, Rope Climbs and 6 more

7

  • A.) Back Squat 3-3-3-3-3
  • B1.) AMReps 4 mins: Row Calories
  • B2.) Rx'd and Adv AMRAP 4 mins: Air Squats, Sit-ups and Push-ups
  • B2.) Beef AMReps 4 mins: Muscle-ups

8

  • A.) Run 800 m TT
  • B.) Alt EMOM 16 mins: Row Calories, Single Dumbbell Hang Clean & Jerks, Box Jumps and Sled Pushes

9

  • Rx'd & ADV FT: Front Squats, Hanging Knee Raises, Front Squats and 7 more; 403 m...
  • BEEF compare 10/22/16 Chipper: Front Squats, Toes-to-bars, Front Squats, and 31 more

10

  • Rx'd and ADV FT: 1 mi; 5x Deadlifts and Double Unders; Run (medicine ball)s
  • Beef and Bison FT: 1 mi; 5x Deadlifts and Double Unders; Run (medicine ball)s

11

  • Chipper: 603 m, Power Cleans, Box Jump Overs and 9 more

12

  • Front Squat 5-5-5-5-5
  • Chipper: Row Calories, Burpees, Dumbbell Snatches and Wall Balls

13

  • "FGB Style" - Row Calories, Air Squats and Rests
  • "FGB Style" - Kettlebell Swings and 70 m

14

  • 5x RFT: 403 m, Shoulder-to-Overheads and Double Unders

15

  • Every 1:30 for 15 mins: Clean & Jerk
  • 3 RFT: Thrusters, Sit-ups and Burpees

16

  • AMReps 7 mins: Push-ups, Box Jumps, Deadlifts and 9 more
  • AMRAP 7 mins: Row Calories and Farmer Carry Kettlebell (1) Dumbbell (1)s

17

  • AMRAP 20 mins: Wall Balls, Kettlebell Swings, 200 m and Rests

18

  • B.) BEEF FT: 4x Ground-to-Overheads, Bar Facing Burpees and Chest-to-bar Pull...
  • B.) "Ronnie's Reincarnation" Rx'd and ADV FT: 403 m; 5x Ground To Overheads, Bar Facing Burpees and Pull-ups...

19

  • A.) Run 1 mi TT
  • B.) Rx'd AMRAP 10 mins: Dumbbell Snatches and Push-ups
  • B.) ADV. AMRAP 10 mins: Alternating Dumbbell Snatches and Push-ups
  • B.) BEEF AMRAP 10 mins: Kettlebell Snatches and Ring Dips

20

  • A.) Rx'd & ADV. Every 1 min for 12 mins: Squat Clean
  • B.) Sled Push : 6x 70 m at 100%, rest 1:30

21

  • A.) Rx'd Helen
  • A.) BEEF 3 RFT: 403 m, Bar Muscle-ups and Kettlebell Swings
  • A.) ADV. 3 RFT: 403 m, Bar Muscle-ups and Kettlebell Swings
  • B.) Back Squat 3-3-3
  • C.) FT: Back Squats and Burpees

22

  • AMReps 20 mins: Deadlifts, Shoulder-to-Overheads, Box Jump Overs and 37 more

23

  • A.) Partner WOD AMRAP 18 mins: 200 m, Wall Balls and Hanging Knee Raises
  • B.) partner workout AMReps 6 mins: Row (calories)s

24

  • A.) Row 2000 m TT
  • B.) Rx'd 3 RFT: Farmer Carries and Dumbbell Walking Lunges
  • B.) ADV. 3 RFT: Farmer Carries and Dumbbell Front Rack Walking Lunges
  • B.) BEEF 3 RFT: Farmer Carries and Single Arm Dumbbell Overhead Walking Lunges

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