The Strip CrossFit – Sat, Jul 1
TSCF/TVF – The Strip CrossFit Thruster Build to a heavy single Partner Hero WOD “Kalsu” (Time) Alternating Thruster Minutes with a Partner: Share 100 Thrusters 135/95 *Every Minute on the Minute 5 Burpees
June 2023
The Strip CrossFit – Fri, Jun 30
TSCF/TVF – The Strip CrossFit Bench Press 10 Reps at 40% 10 Reps at 50% 10 Reps at 60% Every 3 minutes Super Set with 8-10 DB Rows Metcon (5 Rounds for reps) In 2min Complete 15/12 Cal Row 10 American Swings 53/35 Max Chest to Bar Pull-ups (RX+ BMU) Rest 1 Minute and Repeat …
The Strip CrossFit – Thu, Jun 29
TSCF/TVF – The Strip CrossFit Workout 30min of Heavy lifting today! Let’s see if we can get some PRs!! Clean EMOM for 20 minutes 5min EMOM of: 1 Power Clean + 1 Squat Clean 70% of 1RM 5min EMOM of: 1 Power Clean + 1 Squat Clean 75% 5min EMOM of: 1 Squat Clean 80% …
The Strip CrossFit – Wed, Jun 28
TSCF/TVF – The Strip CrossFit Metcon (Time) 5 Rounds of Increasing Reps in 35min 5-10-15-20-25 Double Overhand Deadlifts 185/125 10-15-20-25-30 Box Jumps 24/20 15-20-25-30-35 Calorie Bike (Females Subtract 5) 20-25-30-35-40 DB to Chest Weighted Sit-ups 25/20You can anchor your feet, basically the reps of all the movements just in ease by 5 each round 🙂
The Strip CrossFit – Tue, Jun 27
TSCF/TVF – The Strip CrossFit Push Press 10 Reps at 40% 10 Reps at 50% 10 Reps at 60% Every 3 minutes Metcon (Time) RX: Break Up However You’d like RX+: 2 Rounds 2000m Run 100 Alt DB Snatch 50/35 50 Toes to Bar *20min Time CapA Few Examples 10 Rounds of: 200/10/5 5 Rounds …
The Strip CrossFit – Mon, Jun 26
TSCF/TVF – The Strip CrossFit Full Week Programming This is a Deload we for Strenth so stay true to the percentages so you can recover to pick up w big weights again next week! I promise, this doesn’t mean you won’t get a good workout or be sore. These are some of my favorites weeks! …
The Strip CrossFit – Sun, Jun 25
TSCF/TVF – The Strip CrossFit Skill Work Bar Muscle Up Practice Metcon (Time) 5-4-3-2-1 Sled Sprint 1-2-3-4-5 Muscle Up5 sprints, 1 MU; 4 sprints, 2 MU…
The Strip CrossFit – Sat, Jun 24
TSCF/TVF – The Strip CrossFit Metcon (Calories) 35min AMRAP 10/8 Cal Bike 10 Situps Till you hit 100/80 Cals 10/8 Cal Row 10 Pushups Till you hit 100/80 10/8 Cal Bike 5 Toes to Bar Till you hit 100/80 10/8 Cal Row 5 HSPU or Pike Pushups Till you hit 100/80
The Strip CrossFit – Fri, Jun 23
TSCF/TVF – The Strip CrossFit Bench Press 5 Reps at 75% 3 Reps at 85% Max reps at 95% Superset with 8-10 DB Rows Metcon (AMRAP – Rounds and Reps) 10min AMRAP 3 Ring Muscle Ups Or 3 Strict Pull-ups and 3 Dips 6 Box Jump Overs 24/20 9 KB Swings American 70/53
The Strip CrossFit – Thu, Jun 22
TSCF/TVF – The Strip CrossFit Power Clean Every 4min superset with the Front Squat 5 Reps at 75% 3 Reps at 85% Max reps at 95% * Can Be Quick Singles Front Squat Metcon (Time) 50 Front Squats 135/95 *Every Min Including Start 5 Burpees till Finished Clean
