CrossFit Sweat Shop – Walnut Creek

From the Blog

Weekly WOD Review 7/8/19

I’m shooting for a range of 90 seconds to 3 minutes to do wall balls depending on their skill level and running. This is a good opportunity for those of you who might have just got some pull-ups or muscle ups in your bag to give them a go in a workout. I suggest that you choose an option that will not take more than 2 minutes….that is, unless they don’t care about doing wall balls today 😉

EMOM for 12 minutes
2 Squat Clean or Snatch

ADV: 1 @85%

7 Minute AMREP:
15 Wall Balls (All Levels)
403m Run
10 Pull-ups (ADV: 20 Pullups or 12 C2B or 6/4 Ring or Bar MU) (Beef: 30 or 20 C2B or 10 Ring or Bar Muscle Ups)
Max Reps Wall Balls in time remaining

I tested a version of this last week for y’all. While I simply wanted to do random stuff at the end of each round, it turned out to be a nice little break from the movement. Given the short reps each round, feel free to challenge yourself a little more if KB Swings and shoulder to overhead if they are your “jam”. For beef folks, the barbell will need to be broken at some point, so it’s key to save your grip and lungs during the 9’s. Keep note that if you get to the 5th round, the task will still be a 200m run. Please try not to approach this workout as “final round or I failed”. They are just there to continuously break up the AMRAP regardless of where you end.

6 Minute Alternating EMOM Accessories/Skills Session

“Chutes and Ladders Upgrade”
AMRAP in 18 minutes
3 Shoulder To Overhead 75/55, 95/65
3 Russian KB Swings 53/35, 70/44
3 Hanging Knee Raises (T2B)
*ROUND 1: Row 500m then start back at 3’s
*ROUND 2: Run 403m then start back at 3’s
*ROUND 3: 15 DU or 30 Singles (ADV: 30 DU)
*ROUND 4++++: 200m Run

3 Deadlifts 115/75 135/95
3 Hang Power Cleans 115/75 135/95
3 Shoulder to Overheads 115/75, 135/95
*ROUND 1: Run 403m then start back at 3’s
*ROUND 2: Row 500m then start back at 3’s
*ROUND 3: 50 DU (Bison: 80 DU)
*ROUND 4+++++: 200m Run

Part B is a nice opportunity for you all to work on your skills or grunt work with a little intensity, hence the Calories on machine. That being said, rather than just voluntarily SMOKE yourself on the machine, try to keep something manageable and consistent each round. You’ll want to get some quality sets in here.

Back Squat
Ascending Sets

Strict Pull-Up (ADV: Weighted)

Alternating EMOM for 10 minutes
Max Calorie on any Machine
Max Grunt or Skill Work**

Grunt Options
-Sandbag or DBall Cleans or 70m Carries
-70m Sled Push
-70m Farmer Carry
-70m Mixed Carry

Skill Options
-HS Pushups
-Handstand Walk
-Toes to Bar
-Rope Climb
-Muscle Up
-Double Under

Happy birthday ELO! Tested this one out last week and it was nice to have the reps short and sweet to keep moving. Approach this as keeping your early rounds consistent and have a nice push at the end!

6 Minute Alternating EMOM Accessories/Skills Session

ELO’s Cumpleanos
7 Rounds
200m Row or Run
8 DB Snatch (ADV: 8 Alternating 50/35) (Beef: 5 Squat Snatch 95/65, Bison 115/75)
6 Burpees (ADV: 8 Burpees) (Beef: 6 Ring Dips) (Bison: 8 Ring Dips)


800m Run
15 Power Cleans 95/65, (ADV: 21 115/75) (Beef: 21 @115/75)
21 Box Jump Overs

403m Run (ADV: 600m)
12 (ADV: 15) (Beef: 15 @135/95)

200m Run (ADV: 403m)
9 (Beef @155/105)

200m Run
6 (Beef: @165/115)

70m Run
3 (Beef: @185/125)

Compare 10/18/17

3 Rounds
12 DB Thruster 30-35lbs. men / 15-20lbs. women
1 Rope Climb

3 Rounds
12 Deadlifts 155/105
9 Burpees

3 Rounds
15 Hanging Knee Raises or Situps
300m Row

3 Rounds
12 Toes to Bar
300m Row

3 Rounds
12 DB Thrusters 40-45lbs. men / 25-30lbs. women
2 Rope Climbs

3 Rounds
12 Deadlifts 185/125
9 Burpees

3 Rounds
18 Deadlifts 225/155
9 Burpees

3 Rounds
400m Row
30 ft. HS Walk (15 ft. increments)

3 Rounds
12 DB Thrusters 50-55lbs. men / 35-40lbs. women
2 Regional Rope Climbs


4 Sets
5 Minute AMRAP rounds
2 Minute rest b/t each round
Rx’d Buys in with
400m Row on rounds 1 and 2
403m Run on rounds 3 and 4
ADV+BEEF: Flip Buy ins

5 Minute AMRAP
AMRAP in time remaining
3 Pull-Ups (ADV+Beef: 5)
6 Push-ups (ADV+Beef: 10)
9 Air Squats (ADV+Beef: 15)

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