CrossFit Sweat Shop – Walnut Creek

Weekly WOD Review 1/18/21

MONDAY 800m Row —– 3 Rounds 20 Wall Balls (ADV: 25) (Beef: 30 Wall Balls) 15 Sit-ups, Tuckups, V-Ups (ADV: 8 T2B) (Beef: 12 T2B) 15 DB Snatches 45/25 (ADV Alternating: 50/35) (10 Barbell Power Snatch: 75/55) (ADV: 10 Power Snatches 95/65) —- 800m Run “Bison” 800m Row 90 Wall[…]

Read More »

Weekly WOD Review 1/11/21

MONDAY 5 Rounds 400m Run or Row or 20/15 Cal Bike (ADV Row: 500m, ADV Bike 25/20) 20 Double Unders (ADV: 30) (Beef: 50) 10 Hang Power Cleans 95/65 or 35-40/15-20 DBs (ADV: @115/75 lbs OR 45/25 lbs DBs) (Beef: @ 135/95 or 50/35 DB) 8 Shoulder to Overhead 95/65[…]

Read More »

Weekly WOD Review 11/9/20

MONDAY “The Beer Flight” 10 Rounds 200m Run or Row or 10 Cal Bike 6 Box Jumps (Beef: 8) 6 DB Snatches 45/25 or 3 Power Snatches 75/55 (ADV: 50/35, or 3 Power Snatches 95/65) (ADV+ Squat Snatch) (Beef: 3 Squat Snatch 115/75) (Bison: 3 Squat Snatch 135/95) TUESDAY A.)[…]

Read More »

Weekly WOD Review 11/2/20

MONDAY 3 Rounds 400m Run or Row or 20/15 Cal Bike 6 Power Cleans 95/65, 11575, 135/95, 15 Double Unders or 40 Single Unders (ADV: 30) (Beef: 50) 6 Power Cleans 95/65, 11575, 135/95 200m Run or Row or 10 Calorie Bike (ADV: 400m Row, 20/15 Cal Bike) -Rest 3[…]

Read More »

Weekly WOD Review 10/26/20

MONDAY A.) Front Squat or Back Squat or Deadlift 5-5-5-5 Sum best of 4 sets. B.) CF Option Every 3 minutes for 9 Minutes (3 sets, each for time) 300/250m Row (ADV: 300m/f) (Beef: 400m) or 12/10 Cal Bike (ADV: 15/12 Calories Bike) (Beef: 18/15) 10 Shoulder to Overhead 95/65,[…]

Read More »

Weekly WOD Review 10/19/20

MONDAY 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65, 115/75, 135/95, 155/105 Down Up (ADV: Burpee) Calorie any Machine *Run 140m (ADV: 200m) after every EVEN set. TUESDAY 25 Minute Clock for BOTH A1 and A2, done in whichever order. As Choose any option to do first. A1.) Front Squat or Back Squat[…]

Read More »

Weekly WOD Review 8/17/20

WOD Review 816 from James Barber on Vimeo. MONDAY  A.) Alt EMOM for 16 Minutes -Calories of choice -Deadlifts @70-75% or compare previous weeks. B.) “How’s Your Ninja” *Score Total Reps *ADD 1 REP, for every second under 2 minutes for the run. 2 Minutes to Complete a 200m Run[…]

Read More »

Weekly WOD Review 8/10/20

WOD Review 81020 from James Barber on Vimeo.  MONDAY Every 5 Minutes for 25 Minutes 400m Run or Row (ADV Row 500m) 20/15 Cal Bike 25/18) 15 Double Unders or 30 Single Unders (ADV: 30 DU) (Beef: 50 DU) 12 DB Snatch or 8 Power Snatch 75/55 (ADV: 14 Alt[…]

Read More »

Weekly WOD Review 8/3/20

MONDAY A.) Every 90 seconds for 15 Minutes 2 Squat Cleans or Snatches (Beef :20 seconds of max calories of choice) B.) 3 Rounds 15 DU or 30 Singles (ADV: 30) (Beef: 50) 12 KB Goblet Squats 53/35 (ADV: 15) (Beef: 12 @ 70/53) 7 Hang Power Cleans 95/65, 117/75,[…]

Read More »

Weekly WOD Review 7/27/20

MONDAY A.) AMRAP in 10 Minutes 400m Run or 20/15 Cal Bike (ADV: 25/20) 15 Wall Balls (ADV: 20) (Beef: 25) Rest 2 minutes AMRAP in 10 Minutes 400m Row 5e DB Hang Clean and Jerk 45/25, 50/35 (Hate DB Folks: 8 95/65 Ground To Overhead) 15 DU or 30[…]

Read More »