CrossFit Sweat Shop – Walnut Creek

From the Blog

WOD Review 12/25/17


Merry Christmas Sweat Shop Family!

Here is a good conditioning piece to get you guys back into the swing of things before the New Year! Although there is some work to be done besides the runs (ie. power cleans and wall balls), I look at this and see it as more of a “running” type of workout. As always you guys are more than welcome to mix and match the options down below. If you enjoy running but not so much power cleans or wall balls, feel free to do the longer runs and keep the barbell weight light or wall ball volume low. Pick an option that keeps you moving, sweating, and having fun!
3 Rounds
603m Run (800m)
10 Power Cleans 95/65 115/75 (Squat Snatch 135/95)
15 Wall Balls (20) (25)
The focus for today will be the Front Squats, so please take your time with them and make sure you guys are getting plenty of rest in between your sets! Part B is short and sweet with a fun little challenge at the end for you “Beefy” folks. Remember, I would like the focus to be the strength portion so try and put most of your effort into that! Think of part B as icing on the cake!
Front Squats
*sum best 5 sets
21 KB Swings 53/35 70/44 70/53
9 Burpees
15 KB Swings
15 Burpees
9 KB Swings
21 Burpees
Beef: Cash Out with 15 Muscle Ups
*9:00 Time Cap
As a friendly reminder, 2 squat cleans in this type of format is not just for beginners in weightlifting! Using 2 reps or more is a great way for all levels to keep the weight light and really dial in that technique. It’s also a great way to get some good volume in in preparation for heavier weight. If you’ve been doing multiple reps in our EMOMs over the past few weeks, feel free to try out some singles. For those of you doing singles, use 85%-90% as a reference!
Every 1:30 for 15:00
2 Squat Cleans
1 Squat Clean
*Across ~85-90%
4 Rounds
10 DB Snatches 45/25 (12 reps at 50/30-35) (12 Alt DB Snatches at 55/40)
5 Push Ups (8 Push Ups or 5 Handstand Push Ups) (30′ Handstand Walk)
70m Run (200m)
18:00 seems like an eternity, but I challenge you guys to keep a consistent pace throughout the entire workout. I promise it will go by quick! That might mean starting off slower than you normally would in the beginning in order to maintain consistency throughout! Think about this, try and make the last 2-3 minutes the most taxing part of the workout. For you “Beefy” folks…do your best! 🙂
RxD & Adv:
18:00 AMRAP
15 Wall Balls (20)
12 Sit Ups or Hanging Knee Raises (7 Toes to Bar)
10 Burpees (12)
7 Pull Ups (7 Chest to Bars)
*At 10:00 complete 25 (50) Double Unders or 20 (35) Cal Row/Bike/Ski
18:00 AMRAP
100 Double Unders
50 Wall Balls
40 Toes to Bar
30 Bar Facing Burpees
20 Bar Muscle Ups
10 Squat Cleans 225/155
Teams of 3 for this workout! Call up some buddies that you enjoy working out with and get a squad together. Read down below for extra details, but get ready to put in some solid work! Everything is light, reps are low, this workout is designed for you guys to keep racking up those reps! Enjoy!
7:00 AMREP
10 Cal Row
7 Shoulder to Overheads 95/65
– rest 2:00 –
7:00 AMREP
10 Box Jump Overs
10 KB Swings 53/35
– rest 2:00 –
7:00 AMREP
15 Air Squats
70m Run (equals 1 rep)
*Teams of 3 (start someone at each station then rotate A -> B -> C)
*Combined Reps for A
*Combined Reps for B
*Combined Reps for C
*3 Separate Team Scores
Pick a version/weight where you guys can keep the barbell unbroken!
RxD & Adv:
4 Rounds
403m Run
15 Front Squats 75/55 95/65
4 Rounds
403m Run
15 Overhead Squats 95/65
4 Rounds
403m Run
10 Overhead Squats 135/95

About Marko

CrossFit Sweat Shop Coach since 2014

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