April 2024

TSCF/TVF/TSBB – The Strip CrossFit Skill Work Bar Muscle Up Drills Workout (No Measure) 21-15-9 Power Cleans 3-6-9 (135/95) Muscle Ups *400m Run After Each Round

TSCF/TVF/TSBB – The Strip CrossFit Bench Press (5-3-1-1-1-1) Every 2 Minutes 5 Reps at 70% 3 Reps at 80% Then continue to build for singles Let’s see some Cheered PRs!! Workout (Time) Share Everything with a Partner 50-40-30-20-10 Cal Row Wall Balls 20/14 Pushups or HSPU Female Cals 40-32-24-16-8

TSCF/TVF/TSBB – The Strip CrossFit Bench Press (5-3-1-1-1-1) Every 2 Minutes 5 Reps at 70% 3 Reps at 80% Then continue to build for singles Let’s see some Cheered PRs!! Workout (Time) Share Everything with a Partner 50-40-30-20-10 Cal Row Wall Balls 20/14 Pushups Female Cals 40-32-24-16-8

TSCF/TVF/TSBB – The Strip CrossFit Front Rack Stepup (10-10-10-10) Every 3 Minutes Building Workout (Time) 50 Alt DB Snatch 50/35 (70/50) 50 Sit-ups (T2B) 30 Alt DB Snatch 50/35 (70/53) 30 Hanging Knee Raises (T2B) 20 Alt DB Snatch 50/35 (70/53) 20 Toes to Bar (T2B)20min Time Cap

TSCF/TVF/TSBB – The Strip CrossFit Front Rack Stepup (10-10-10-10) Every 3 Minutes Building Workout (AMRAP – Reps) 15min to Get as Far as Possible 50 Alt DB Snatch 50/35 (70/50) 50 Sit-ups (T2B) 30 Alt DB Snatch 50/35 (70/53) 30 Hanging Knee Raises (T2B) 20 Alt DB Snatch 50/35 (70/53) 20 Toes to Bar (T2B)If

TSCF/TVF/TSBB – The Strip CrossFit Front Rack Stepup (10-10-10-10) Every 3 Minutes Building 24/20 5 Each Leg Alternating. Can modify to DBs Workout (AMRAP – Reps) 15min to Get as Far as Possible 50 Alt DB Snatch 50/35 (70/50) 50 Sit-ups (T2B) 30 Alt DB Snatch 50/35 (70/53) 30 Hanging Knee Raises (T2B) 20 Alt

TSCF/TVF/TSBB – The Strip CrossFit Front Rack Stepup (10-10-10-10) Every 3 Minutes Building 24/20 5 Each Leg Alternating. Can modify to DBs Workout (AMRAP – Reps) 15min to Get as Far as Possible 50 Alt DB Snatch 50/35 (70/50) 50 Sit-ups (T2B) 30 Alt DB Snatch 50/35 (70/50) 30 Hanging Knee Raises (T2B) 20 Alt

TSCF/TVF/TSBB – The Strip CrossFit Clean and Jerk EMOM for 4 Minutes 2 Clean & Jerks *1 Minute Rest EMOM for 5 Minutes 1 Clean & Jerk Workout (Time) 10 Rounds of: 10-1 Power Cleans 135/95 200m Run

TSCF/TVF/TSBB – The Strip CrossFit Clean and Jerk EMOM for 4 Minutes 2 Clean & Jerks *1 Minute Rest EMOM for 5 Minutes 1 Clean & Jerk Workout (Time) 10 Rounds of: 10-1 Power Cleans 135/95 200m RunSub 12/8 Cal Bike

TSCF/TVF/TSBB – The Strip CrossFit Workout (6 Rounds for time) Every 3 Minutes for 3 Rounds 40-30-20 (F:32-24-16) Cal Bike Directly into: Every 3 Minutes for 3 Rounds 40-30-20 Cal RowIn the first 3min you will Bike or Row 40 Cals, any remainging time rest, then in 3 min 30 cals, then 20 then switch