CrossFit Sweat Shop – Walnut Creek

General

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[…]

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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[…]

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Weekly WOD Review – 1/4/21

Monday   3 Rounds 30 Cals (40) (50) 20 DB Step Ups 45/25 (30 DB Step Ups 50/35) (40 DB Step Ups 50/35) 10 Burpees (20) (30)   *Only 1 DB needed for today’s workout   Coaching Notes: – I’m shooting for about 5-8 minutes per round – Keep your[…]

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New Year, New Coach

This week Braydan completed the shadowing portion of his training process and starting next week will be coaching classes!  For those that don’t know, Braydan starting working out at the Sweat Shop seven years ago!  He is now a college student a Cal Poly San Luis Obispo studying Kinesiology.  He[…]

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Weekly WOD Review – 12/28/20

Monday   25:00 AMRAP 10 Russian KB Swings 53/35 70/44 (American KB Swings 70/53) 8 Air Squats 6 Burpees   – At 0:00 complete a 403m Run (800m)   – At 5:00 complete 30 Double Unders (100) (200)   – At 10:00 complete a 200m Run (403m)   – At[…]

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Weekly WOD Review – 12/21/20

Monday   20:00 AMRAP Cals Any Machine Deadlifts 95/65 115/75 135/95 Sit Ups (Toes to Bar) Box Jumps Air Squats Push Ups (Beef: Handstand Push Ups) (Bison: Handstand Push Ups)   RxD: 20 Reps/Movement Adv: 30 Reps/Movement Beef: 40 Reps/Movement Bison: 50 Reps/Movement   Coaching Notes: – Chipper = Take[…]

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Weekly WOD Review – 12/14/20

Monday   20:00 Alt EMOM 1) 1:00 Max Box Jump Overs 2) 1:00 Max Push Ups (Handstand Push Ups) (Handstand Walk) 3) 1:00 Max Sit Ups (Toes to Bar) 4) 1:00 Max Russian KB Swings 53/35 70/44 70/53 5) :30 Plank   Coaching Notes: – Endurance focus – There isn’t[…]

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The Triple DUB (Weekly WOD Word) 12/7/20

Monday  Rounding off this strength cycle I am cutting it down to threes. The first time we did 3’s this month they were paused so you can see if you were here to do them. If you were, you can compare your scores and see if there’s a big discrepancy between the[…]

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Weekly WOD Insight 11/30/20

Monday  I wrote a workout a couple weeks ago that seemed to be “well received” by many. So I decided to bring back the triple couplet format with a bit of a twist. You’ll be getting a little rest after each couplet so I am hoping this encourages you to[…]

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Weekly WOD insights 11/23/20

Monday    I am hoping you guys can build from last weeks loading. The idea behind doing a halting rep is to reinforce good leg drive in the clean or snatch pull. A lot of the time we get fixated on the pull under the barbell (which is still important!)[…]

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