Skills Sunday
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kip Swing / Toes to Bar Skill Work Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 Toes to Bar 15 Wall Balls 20 DB Snatches (50/35)
December 2021
Partner WOD Saturdays
Fitness – The Strip CrossFit View Public Whiteboard () Metcon (Time) Row a 10k with a partner. *Alternate Every 250m After getting off the rower complete movement based on first number on monitor Odds: 10 Back Squats 95/65 Evens: 10 Push Press 95/65Ex: at the 9750m do 10 Back Squats 8500m do 10 Push Press
Partner WOD Saturdays Read More »
CF12/10/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
CF12/9/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
CF12/8/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
CF12/7/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
CF12/6/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 4 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
Sunday Skills Day
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Pistol Squats Metcon (Time) Buy In: 50 Double Unders 30-20-10 Pistol Squatd Russian Kettlebell Swings Abmat Sit Ups Cash Out: 50 Double Unders
Earn that Pizza!!! Burn those Cals!!
Fitness – The Strip CrossFit View Public Whiteboard Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of
Earn that Pizza!!! Burn those Cals!! Read More »
CF12/3/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
