June 2025

The Strip CrossFit – The Strip CrossFit Partner workout (12 Rounds for reps) 12 Rounds (6 Each) 3 Minutes to Complete 500/400m Row 15 box jumps 24/20 Max Toes to Bar in remaining (knee raises, sit-ups) *Alternating Full Rounds with a Partner

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Bench Press (5-3-Max) Every 3 Minutes Building 5 Reps at 75% 3 Reps at 85% Max Reps at 95% Workout (Time) 5 Rounds of: 10 Burpees 15 Wall Balls 20/14 20 DB Hang Clean & Jerks 50/35

The Strip CrossFit – The Strip CrossFit View Public Whiteboard 2 Rep Front Squat (Weight) 12min to Build to a Heavy 2 Rep Front Squat from Floor Bell (Time) 3 Rounds for Time 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb)In honor of Air Force Senior Airman Bryan R. Bell, 23, of

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Workout (5 Rounds for time) Every 7 Minutes for 5 Rounds 30 Russian Swings 53/35 30 Alternating Goblet Lunges 53/35 30/24 Cal RowAdjuts Reps to aim for 4-5min a round from the beginning

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Push Press Alternating Every 2 Minutes with Pullups 5 Reps at 75% 3 Reps at 85% Max Reps at95% Weighted Pull-ups (1-1-1) Workout (AMRAP – Rounds and Reps) 12min AMRAP 30 Double Unders 20 Abmat Sit-ups 10 Push Ups (RX+ HSPU)

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Full Week Programming Monday: Back Squat Tuesday: Gymnastics Strength Wednesday: Long Conditioning Thursday: Cleans or Snatch Friday: Bench Press Back Squat (5-3-Max) 5 Reps at 75% 3 Reps at 85% Max Reps at 95% *On a 3 min clock Workout (5 Rounds for reps) Alt

The Strip CrossFit – The Strip CrossFit Sweat Sundays! 😰 60min AMRAP 600m Run 10-20-30-40-50 Alternating KB Lunges 70/53 400m Run 10-20-30-40-50 Russian Swings 70/53 200m Run Rest 3 Minutes then repeat

The Strip Barbell – The Strip CrossFit View Public Whiteboard WARM-UP (No Measure) Goal: Activate muscles, raise heart rate, prep for movements Arm circles & torso twists – 30 sec Bodyweight squats – 30 sec Jumping jacks – 30 sec Hip hinges (deadlift motion) – 30 sec Shoulder taps in plank – 30 sec Light

The Strip CrossFit – The Strip CrossFit Front Squat (3 Rep Heavy) 15min to build to a heavy 3 from the floor Partner WOD Saturdays (AMRAP – Rounds and Reps) 20min AMRAP (Full Rounds at Each) 2-4-6-8-10 Toes to Bar/Hanging Knee Raises Burpees Front Squats 95/65 After 10s start back at 2s but 135/95 then

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Bench Press (3-3-3+/-) Alternating 2min w 3 Weighted Pull-ups 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Weighted Pull-ups Yes, another opportunity this week to work pull-ups 🙂 Workout (Time) 1000/800m Row Directly into: 50 Pushups 30 Pull-ups *RX Break up