CrossFit Sweat Shop – Walnut Creek

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Weekly WOD Review 5/25/20

MONDAY Happy Memorial Murph Day! “Murph” Have fun! *Solor or with a partner split up however. Modified Version: “Half Murph” 800m Run — 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats — 800m Run Strength Option  Back Squat, Front Squat, or Deadlift 5×3 Across. Compare last 4 weeks[…]

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Weekly WOD Review 5/18/20

MONDAY A.) Mini Barbara 5’s (Murph Preppers) 3 Sets of 5 Minute AMRAPs: 6 Pull-Ups, Floor Pulls, Table Row, or DB Row (ADV: 10) (Beef: 20) 8/6 Push-Ups (ADV: 15) (Beef: 30) 10 Sit-Ups (ADV: 20) (Beef: 40) 12 Air Squats (ADV: 30) (Beef: 50) 2 Minutes Rest b/t rounds,[…]

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Weekly WOD Review 5/11/2020

MONDAY 3 Sets of the following 5 Minute AMRAP: 5 Pull-Ups, Pushups, HSPU (ADV: 7) or (Beef: 2 Bar or Ring Muscle Ups) 7 DB Power Cleans (Single or double arm) 45/25, 50/35, or DB Snatch at equiv weights. 9 V-ups, Jack Knives, HRK (ADV: 5 T2B) (Beef: 7 Toes[…]

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Weekly WOD Review 5/4/2020

Hope you all are doing well and are staying healthy! I’m on duty this month and I apologize in advance if these minimal equipment WODS need a little adjusting (programming-wise).  Keeping with Marko’s strength cycle, I’ve added a 3 lifting days and a functional strength day as it seems most of[…]

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Weekly WOD Review 4/27/20

Monday   Week 4 Strength – This is the last week of my Strength progression. If you’ve been able to follow along, I some guidance has helped! At the very least, I hope I’ve been able to give all of you some new ideas in terms of strength formats.  […]

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Weekly WOD Review 4/20/20

Monday   Week 3 Strength – A good weight for today’s strength would be what you used last week. If you were not able to complete the strength workout last week, go ahead and choose a weight that is around 70-75% or a moderate weight for all of your sets.[…]

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Weekly WOD Review 4/13/20

Hello everyone! Just a few reminders moving forward in this week… 1) All conditioning workouts will be incorporated into our Zoom classes online. 2) All strength workouts will NOT be incorporated into our Zoom classes online. Other than that, enjoy the workouts for week 2 of 4! All coaches will have modifications[…]

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Weekly WOD Review 4/6/20

Hello Sweat Shoppers, It’s been awhile since I’ve been able to write you all some workouts! Although not the ideal situation as of this moment, I’ve prepared 4 weeks of fun workouts to keep you active, healthy, out of trouble, and sane! Before we get started on the first week of[…]

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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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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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