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The Strip CrossFit – The Strip CrossFit Saturday Partner WOD (Time) 30 rounds total (15 each, you go, I go) 2 devils press (50’s/35’s) 4 lunges 6 deficit push-ups using dumbbells 8/6-calories assault bike 35 min time cap

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Back Squat (10-10-10) Every 3minutes 10 reps at 50% 10 reps at 60% 10 Reps at 70% Workout (Time) 60/48 Cal Row or 800m Run 40 Single Arm DB Thrusters 50/35 20 Chest to Bar Pull-ups 30/24 Cal Row or 400m Run 20 Double DB

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Clean EMOM for 4min 1 Hang + 1 Floor 1min Rest EMOM for 10min 1 of Choice Snatch Workout (AMRAP – Rounds and Reps) 12min AMRAP 5-6-7-8-9-10-… American Swings 70/53 Hand Stand or Hand Release Push-ups Box Jumps 30″

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Workout (AMRAP – Rounds and Reps) 30min AMRAP or Completion 50-40-30-20-10 Wall Balls 20/14 Abmat Sit-ups Back Rack Lunges 50: 75/55 40: 95/65 30: 115/85 20: 135/95 10: 155/105

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Deadlift Every 2min Alternating with Push Press 10 reps at 50% 10 reps at 60% 10 Reps at 70% Push Press Workout (Time) 10 Rounds of 5 Burpees 5 Toes to Bar *12min Time CapGoal here is that no one round take more than one

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Full Week Programming Hopefully Last week we were able to get some PRs Hit and new numbers added! Now lets use these to get a good deload week before running through it for another full cycle. This week shouldn’t feel “light” but the higher reps

The Strip Barbell, The Strip CrossFit, Tread Henderson, Tread Vegas Fitness – The Strip CrossFit Sunday Sweat Sesh 😅 (Time) 0-10min 1k run 10-20min 9min EMOM at Each Movement 3x 3x- 15 Wall Balls 3x- 15/12 Cal Row 3x- 10 Burpees 20-35min 1-2.5k Run or roughly 12-13 min run 35-45min 9min EMOM at Each Movement

The Strip CrossFit – The Strip CrossFit Partner WOD (Calories) 10 Rounds (5 each ( you go/ I go) Partner A: 7 unbroken Bear Complex @ 95/65 (bar cannot drop during the set) Partner B: Max cals on the bike while Partner A works Switch every round. Score = Total Cals 30min cap Bear Complex

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Clean and Jerk 15min to build to a Heavy Single Workout (5 Rounds for weight) Alternating Min for 5 Rounds 12/8 Cal Bike 5 Clean and Jerks (Start no more than 135/95)First 5 Clean & Jerks must be 135/95 or less but you can add

The Strip CrossFit – The Strip CrossFit View Public Whiteboard Back Squat (5-3-1-1-1-1) Every 230 Building 5 Reps at 75% 3 Reps at 85% 1 Rep at 95% 3 Additional Singles Increasing Not feeling it today? Collect 5 rounds of a heavy 3 Workout (Time) 30 KB Lunges 53/35 30 KB Squats 53/35 30 KB