CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD insights 1/20/20

Monday  Since we are coming fresh off of doing some back squats for volume, I thought I would do the same for front squats. Don’t immediately write it off, volume is extremely important when it comes to building wholistic strength. For the finisher today you’ll notice that the Rx’d movement[…]

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Weekly WOD Review 1/13/20

MONDAY  This was programmed around a year or so ago. I like this one as a regular re-test as there are multiple movements you can adjust and gauge improvement on whether you scale up or down the doubles, gymnastics, weight or run. As always, you can also keep everything exactly[…]

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Weekly WOD Review 1/6/20

  Monday Sometimes a ton of variety or a chipper workout is nice.  Other times there can be great benefit is simplicity and repetitiveness.  While the 70m meter run is meant to just give your arms a quick break before going overhead with the barbell, the 403m run will allow[…]

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Weekly WOD insights 12/30/19

Monday  The goal for today is to hit each Amrap hard and have consistency on A and C with little drop off. You will have some rest between amraps but make no mistake, 90 seconds is not enough time to make a full recovery so pace it a little more[…]

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Weekly WOD Review 12/23/19

MONDAY For the “hang” focus, either position is fine. Starting at the pocket/hip works on the final vertical finish, getting tall, and working with less momentum, whereas starting at the knee, the focus is on maintaining hip loaded position longer, shoulders staying over the bar, and a good sweep of[…]

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Weekly WOD Review 12/16/19

Monday Just wanted to give all of you another opportunity to overhead squat if you opted to back squat instead a couple of weeks ago, or give those that overhead squatted a couple weeks ago a chance to build off of that. For the purpose of Part B, pick a weight that you can do[…]

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Weekly WOD insights 12/9/09

Monday  I personally like to have workouts on Monday where you just move. I like to call them: Monday movers. Thats what I like to think of this workout as. Its just a workout where you move for a while. It is a repeat workout so check back to see[…]

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Weekly WOD Review 12/3/19

MONDAY The main work is the 5 rounds where as the snatches and wall balls should be fillers. Mixing a matching is fine and if you are a normal heavy cleaner, feel free to go a little heavier here. If you have toes to bar but 7 and 9 would[…]

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Weekly WOD Review 11/25/19

Monday 3 different couplets for all of you today. Let’s see if you can sustain your efforts throughout all 3 🙂   A) 8:00 Alt EMOM 1:00 Max Cals any Machine 1:00 Shoulder to Overheads 75/55 95/65 115/75 – rest 2:00 – B) 8:00 Alt EMOM 1:00 DB Snatches 45/25 (Alt 50/35) (Alt[…]

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Weekly Wod Insights 11/18/19

Monday  Its been quite some time since we have tested out a one rep max so for you experienced lifters if you want to see what you are capable of go for it! If you haven’t tested out a one rep max before, but have been doing the olympic lifts[…]

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