CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Insights 3/16/20

Hey Sweat Shoppers, sorry for the delay in getting these up. I had intended to do so yesterday but with everything going on I had to make some tweaks and modifications to the workouts to hopefully allow you all to keep doing most of the WODs. For some of the[…]

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Weekly WOD Insights 3/9/20

Monday  Haven’t done tempo in a while and since we are doing a month at a time I figured this would be a good opportunity to start to add in some linear progression with changing the tempo from week to week. Try to remember to have someone count for you so you[…]

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WOD Overview 3/2/20

Monday  We’ve been experimenting with several different variations, all with the goal of getting some longer workouts in, without them being a complete grinders where you find yourself staring at a barbell during the workout, or feel completely wrecked afterwards.  This is one we did at the end of January,[…]

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Weekly WOD Review 2/24/20

MONDAY A.) Back Squat, Front Squat, OR Deadlift 2-2-2-2-2 (ADV: 1-1-1-1-1) B.) AMRAP in 11 minutes 8 Goblet Squats 53/35 or Front Squats 95/65 (ADV: 70/44 Goblet or 95/65 OHS) 10 Double Unders or 30 Singles (ADV: 15 DU) 1 Wall Walks (ADV: 1 Wall Walk with 2 Shoulder Taps)[…]

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Row’D Royalty Recap!

Shout out to the Sweat Shoppers who competed in the annual Row’d Royalty competition! Row’d Royalty is a 4-week online challenge (similar to the CF Open) which involves some gnarly rowing workouts announced each week. Traditionally, it has been individual only, but this year they added the team division! While[…]

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Weekly WOD Review 2/17/20

MONDAY A.) Alternating EMOM for 10 minutes Calories of Choice 75% Ground to Overhead 95/65, 115/75, 135/95, 155/105 Rest 2 minute/Transition. B.) 3 Rounds For Time *403m Run/200/403m (ADV: 403m every round) 15 Wall Balls (ADV: 20) (Beef: 25) TUESDAY 30/25 Calories of Choice (ADV: 40/35 Calories of Choice) OR[…]

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Weekly WOD Review 2/10/20

MONDAY A.) For Quality Work Up to 2-Rep Push Press or Jerk B.) Rx’d 403 Meter Run 21 Russian Kettlebell Swings 53/35 (ADV: American 53/35 or Russian 70/44) 12 Pull-Ups (ADV: C2B) Beef “Roided Helen” 403m Meter Run 21 American Kettlebell Swings 70# 8/6 Bar Muscle Ups (Bison: 12 Bar[…]

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Weekly WOD Review 2/3/20

Wanted to try explaining insights today via video this week. I apologize if you hate my digital voice/experiment! Feel free to fast forward to each specific day for insights. I will try to keep dialing this in but do not mind if you all veto my decision in the comments[…]

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Weekly WOD Insights 1/27/20

Monday We will start this week the same way we ended a few weeks ago.  We did this same format on Sunday 1/12.  This is an opportunity to learn or improve your technique on the Push Press, or Push Jerk, … or if you’ve had considerable practice with either, work[…]

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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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