CrossFit Sweat Shop – Walnut Creek

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Weekly WOD insight 11/16/20

Monday  JB implemented some hang work to really refine bar-path and ensure you guys were aware of your lat engagement. For my block I want to reinforce leg drive. This is something very simple but sometimes overlooked when it comes to cleans or snatches. You never want to forget that[…]

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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.)[…]

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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[…]

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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,[…]

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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[…]

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Weekly WOD Review – 10/12/20

Monday Today’s workout will be a “Chipper” style one. If you’ve never done a Chipper before, you’re in for a treat. I recommend approaching this workout with the mindset of taking strategic breaks and managing your heart rate. You’ll notice a bit more Muscle Fatigue in this format since you’ll[…]

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Weekly WOD Review – 10/5/20

Monday Front Squats will come from the rack now that we are allowed back inside. But! If you still feel more comfortable exercising outside, that is still ALWAYS an option 🙂   Take your time with your squats today, this is a complete turn-around from what a conditioning workout would[…]

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Weekly WOD Review – 9/28/20

Monday Goal: Consistent Cals each round, building off of last Monday. For those of you who were able to attend last Monday’s class, use the Cals (12/10) from that workout as a good number to shoot for. For those that were unable to attend class last Monday, I encourage you[…]

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9/21/20 Weekly WOD Review

Monday Run ~ 2:00 Squats/Thrusters ~ 1:00 Cals ~ 1:00 Total Time/Round ~ 3:30 – 4:00   Happy Monday! I’ve included some projected times to encourage you to pick a variation that gets you close to those time domains above. Doesn’t have to be exact though, think give or take[…]

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Weekly WOD insights 9/14/20

Monday  For todays olympic lifts you’ll have the option to cut it down to one rep if you are a more experienced lifter. We have been training for a couple months now so hopefully you all feel like you’ve been able to get some strength back. The finisher is a[…]

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