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6/21/18

The Strip CrossFit – CrossFit

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Gymnastics

5 Rounds of the Following Movements (1Min Each)

15 GHD Situps (optional weighted)

15 Dragonflies

10 barbell side bends

Rest

Metcon (Time)

2000m Row

*every Min 5 Burpees over the rower
20Min Time Cap

Extra Credit

50 Banded Good Mornings

6/20/18

The Strip CrossFit – CrossFit

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Power Snatch (3-3-3-3-3-3)

Build to a heavy set of 3

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Womens weight is 55#

6/19/18

The Strip CrossFit – CrossFit

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Back Squat (4-3-2-1-1-1)

Build to a new 1RM

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

WallBalls

10-9-8-7-6-5-4-3-2-1

Toes to Bar

6/18/18

The Strip CrossFit – CrossFit

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Clean and Jerk (3-3-3-3-3)

Build to a Heavy 3

Metcon (Time)

3 Rounds for Time

10 Clean and Jerks 135/95

400m Run

Skill sundays

The Strip CrossFit – CrossFit

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Gymnastics

30 Mins of practice

handstand work

Handstand holds

Handstand walks

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

(Teams of two)

20x Overhead walking lunges 25/15 plate

20x Russian KBS 53/35

4x shuttle sprints

3x wall walk ups

Partner WOD Saturdays!

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

30min AMRAP W A PARTNER

Run 400 every 5mins then 10 Reps of Movement and 10 Sit-ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans

Round 4 – Dumbbell Floor Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters

6/15/18

The Strip CrossFit – CrossFit

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Thruster (3-3-3-3)

Superset with 3 Strict pullups or 5 banded

Metcon (5 Rounds for time)

Every 4 Minutes for 5 Rounds

21/15 Bike Cals

15 Thrusters 75/55

9 Pullups

6/14/18

The Strip CrossFit – CrossFit

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Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Metcon

Wittman

7 Rounds for time

15 KB swings American 53/35

15 Power Cleans 95/65

15 Box Jumps 24/20

In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on Feb 13th 2010

6/13/18

The Strip CrossFit – CrossFit

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Shoulder Press (2-2-2-2-2-2-2-2)

Metcon (AMRAP – Rounds)

3 Rounds of Alternating Mins

15/10 Cal Row

15 Push Press 95/65

15/10 Cal Row

15Floor Press 95/65

15/10 Cal Row

15 Ring Dips

6/12/18

The Strip CrossFit – CrossFit

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Back Squat (3-3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

Front Squats 185/125

Bar over Burpees
Increase by one each time