×
Las Vegas Crossfit

1/24/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Front Squat (3-3-3-3-3)

5 sec hold top

5 sec down

5 sec hold bottom

5 sec up

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Lunges 35/25

10 Jump Squats 35/25

400m Run

1/23/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Power Snatch (1)

20min to build to a heavy single

Metcon (Time)

12-9-6

Power Snatch 115/75

Toes to Bar

*then 100 Doubles (200 singles)

6-9-12

Power Snatch 115/75

Toes to Bar
70% of 1RM No more than 115/75

1/22/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Capacity Work

Tabata Z Press

Rest 2 Minutes

Tabata Banded Pull Downs

1/21/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Romanian Deadlift (8-8-8-8-8-8-8-8)

Double Underhand Grip, 3 Sec Down stand fast

Every 90 Seconds

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

KB Russian Right 53/35

KB Russian Left

KB American
Increase by 5 each round

Skills Sunday

The Strip CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Handstand Hold/walk

Metcon (Time)

3 rounds

50 ft handstand walk

20 DB deadlift 75/50

50 ft farmer carry 75/50
Deadlift weight must be same as farmer carry

Partner WOD Saturdays!

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

400m Run

80 DB Snatch 50/35

40 Burpee Box Jump Overs 24/20

400m Run

60 DB Snatch

30 Burpee Box Jumps Overs

400m Run

40 DB Snatch

20 Burpee Box Jump Overs

400m Run

20 DB Snatch

10 Burpee Box Jump Overs

400m run

1/18/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Muscle Up Technique

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

1/17/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Overhead Squat (3-3-3-3-3)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

1/16/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

Fight Gone Bad (Task version)

3 Rounds for time:

30 Wall Balls 24/20

30 Box Jumps 24/20

30 Push Presses 75/55

30 Sumo DL Highpulls 75/55

30 Cal Row

*2 Min Rest

Gymnastics

Every 90sec for 5 sets

Pullups negatives w a Pullup

5/5/5/1-3

Top/negative/bottom/pullups

1/15/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Toes to Bar Technique work

EMOM for 10min 5-10 T2B unbroken

Metcon (Time)

30 Situps

30 Deadlifts 225/155

30 Situps

30 Burpees over Bar

30 Situps

30 Deadlifts 225/155

30 Situps
15min Time Cap