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Las Vegas Crossfit

8/4/21

The Strip CrossFit – CrossFit

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Bench Press (1RM)

15min to build to a 1 rep max

Metcon (5 Rounds for reps)

5 Rounds of Every Min

10 Bench Press @60-65%

20 GHD Situps

Max Double Unders (30sec)

Extra Credit

4 sets of 10

Dumbbell Flys directly into

DB Bent over Reverse Flys

8/3/21

The Strip CrossFit – CrossFit

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Single Leg Deadlift (7-7-7-7-7-7-7-7-7-7)

Alternating sides every minutes

Metcon (Time)

50 Pullups

100 KB Swings American 53/35

150/120 Cal Row

Break up the reps however you’d like.

Ex: 5PU, 10KB, 15/12Cal for 10Rds

RX+ Unpartitioned
25min Time Cap

8/2/21

The Strip CrossFit – CrossFit

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Thruster (3-3-3-3-3)

Every 3min building

From the Rack

Superset with 5 AbWheels

“DG” (AMRAP – Rounds and Reps)

AMRAP 10minutes

8 Toes to Bar (situps)

8 DB Thrusters 35/25

12 DB Lunges
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Skills Sunday

The Strip CrossFit – CrossFit

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Skill Work

Ring Muscle Up Progressions

Metcon (Time)

5 rounds

3 muscle ups

6 DB push press

9 burpees

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (Time)

3 Rounds for Time with a Partner

50 Box Jumps 24/20 (plank)

50 Wall Balls 20/14 (wall sit)

50 KB Swings 53/35 (bar hang)

4x200m Relay (single skips)
Break up the reps however you’d like. One person is “actively” resting 🙂

7/30/21

The Strip CrossFit – CrossFit

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Bench Press (5-5-5-5-5)

Every 3minutes at roughly 75-80% for all sets

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

3-6-9-12-15-18-21-…

Hang DB Snatch Left 50/35

Hang DB Snatch Right

Pullups

RX+ use a KB and Chest to Bar

7/29/21

The Strip CrossFit – CrossFit

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Metcon (4 Rounds for time)

Every 7min for 4 Rounds

25 Lunges

15 Deadlifts 225/155

25 Lunges

15 Dbl DB Push Press 50/35

25 Lunges

RX+ Handstand Push-ups
Treat today’s workout like a strength day. The DLs and Presses should take 2-3 sets each round

7/28/21

The Strip CrossFit – CrossFit

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Core Series

Alternating minutes for 4 Rounds

15 GHD Situps

15 Dragon Flies

15 Weighted Russian Twists 45/35 (L+R=1)

1 Minute Rest

Metcon (Distance)

15min for Max Row Meters
Find a good pace and try to maintain consistency

7/27/21

The Strip CrossFit – CrossFit

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Front Squat (1RM)

15-20min to establish a new 1 Rep Max. Lets see some PRs!!!

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

400m Run Directly into:

Max Rounds of

9 Front Squats 95/65 or 40%

9 Burpees Over Bar

*Rest 3 Minutes

400m Run Directly into:

Max Rounds of

6 Front Squats 135/95 or 60%

6 Burpees Over Bar

*Rest 3 Minutes

400m Run Directly into:

Max Rounds of

3 Front Squats 185/125 or 80%

3 Burpees Over Bar
Keep track of all rounds and reps

7/26/21

The Strip CrossFit – CrossFit

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Shoulder Press (3-3-3-3-3)

Every 3minutes starting at 80% or more

Superset with heavy sled pull

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 Single DB Hang Clean and Jerks 50/35

20 Abmat Situps or T2B

20 Single DB Box Stepups 24/20″
Goal should be 3+ rounds