CF6/24/22
Fitness – The Strip CrossFit View Public Whiteboard Power Clean (5-4-3-2-2-2) Every 2 minutes building Must be touch and go Metcon (Time) 3-6-9-12-9-6-3 Power Cleans 135/95 Ring Dips 15min Time Cap
CF6/23/22
Fitness – The Strip CrossFit View Public Whiteboard Deadlift 5 Reps at 75% 3 Reps at 85% 1+ Reps at 95% 1 Rep at a Potential New 1RM Every 2minutes Alternating w Press Shoulder Press Metcon (AMRAP – Rounds and Reps) 8min AMRAP +1 Devils Press 50s/35s +2 Push Press or HSPU
CF6/22/22
Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone that can shows up as much as they can to get some new numbers! Next week we will be deloading the weights and adding in some additional “sweat” intervals to give our bodies some
CF6/21/22
Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone that can shows up as much as they can to get some new numbers! Next week we will be deloading the weights and adding in some additional “sweat” intervals to give our bodies some
CF6/20/22
Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone shows up as much as they can to get some new numbers! Next week we will be deloading the weights and adding in some additional “sweat” intervals to give our bodies some time to
Sunday Skills Day
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping Practice Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 9 Toes to Bar 9 Deadlifts (135/95) 6 Pull Ups 6 Power Cleans 3 Muscle Ups 3 Shoulder To Overhead *Every 5 min – 400m Run
Partner WOD Saturdays!
Fitness – The Strip CrossFit View Public Whiteboard Strength Alternate Min for 5 Rounds 5 Nordic Hamstring Curls 10 Weighted Hanging Knee Raises Metcon (Time) Alternate full rounds w Partner 4min AMRAP 10/8 Cal Row 10 Ground to Overhead 45/35 4min AMRAP 10/8 Cal Row 10 Overhead Lunges 45/35 4min AMRAP 10/8 Cal Row 10
Partner WOD Saturdays! Read More »
CF6/17/22
Fitness – The Strip CrossFit View Public Whiteboard Hang Clean (3-3-3-3-3) Hang Snatch (3-3-3-3-3) Your Choice of Clean or Snatch, Power or Squat Every 2min Building Metcon (3 Rounds for time) Every 5 Minutes for 3 Rounds DB Squats Left 50/35 Burpee Pull-ups DB Squats Right Round 1: 15 Reps Round 2: 12 Reps Round
6/16/22
Fitness – The Strip CrossFit View Public Whiteboard Deadlift Alternating 2min w Press 3 Reps at 70% 3 Reps at 80% Max QUALITY Reps at 90% Shoulder Press Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10-20-30-40-50 Russian Swings 70/53 20-40-60-80-100 Double Unders (same singles)If you finish your score is 5rounds and put your time
CF6/15/22
Fitness – The Strip CrossFit View Public Whiteboard Metcon You cab sub row or bike for runs but must keep the same for whole workout This workout should be scaled for roughly 8-10min on the first and last cardio piece, 5min for the middle and about 5min or less per clean & jerk section. This
