×
Las Vegas Crossfit

Skills Sunday

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Skill Work

Split Jerk Technique work

Metcon (Time)

10-8-6-4-2

Split Jerks 135/95

Burpees over the bar

*400m Run

Partner WOD Saturdays

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

Whitten for Whitney!!

5 Rounds For Time

22 KB Swings American 70/53

22 Box Jumps 24/20in

400 meter Run

22 Burpees

22 Wall Ball Shots 20/14
Share the reps, run together

12/13/19

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Clean (2-2-2-1-1-1-1)

Power or Squat

Every 2 Minutes building

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Double Unders

20 Toes to Bar

Cleans (either)

10-135/95

8-165/115

6-195/135

4-225/155

2-255/175
Scaled Weights

M95/115/135/155/175

W65/75/85/95/105

12/12/19

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Bench Press (10-10-10-10-10-10-10-10-10-10)

Alternate Minutes with 10 Ring Rows

Metcon (Time)

50-40-30-20-10

Cal Row

*rest 1 Minute between efforts
Scaled start w 40 and repeat 10 twice

12/11/19

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Strength

Athlete choice of either Overhead or Front Squat Every 3 minutes building

Overhead Squat (5-5-5-5-5)

Front Squat (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

+1 Wall Walk

+3 Up Downs

+5 Skaters (L+R=1)
Increase every round

Ex:1-3-5

2-6-10

3-9-15

12/10/19

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Deadlift (5-5-5-5-5)

Every 3 minutes

Maintain 70% of 1RM for all 5 lifts

Metcon (5 Rounds for reps)

5 Rounds for Reps

1 Minute Abmat Situps

1 Min KB Swings American 70/53

1 Min Rest

12/9/19

Announcements

Holiday Hustle Fitness Challenge!!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Capacity Work

Tabata Banded Lat Pulldowns

Rest 2 Min

Tabata Banded Pull Aparts

(rest at end range)

Metcon (Time)

1200m Run

50 DB push press 50/35

25 Box Jump Overs 24/20

50 DB snatch alternating

25 Box Jump Overs

50 DB Squats

25 Box Jump Overs
One Dumbbell for whole workout.

Earn Your Pizza Partner WOD!

Announcements

Holiday Hustle Fitness Challenge!!!
Holiday Party THIS Saturday at Pizza Rock Downtown 7-9pm!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

With a Partner Complete a 10k Row (Scaled start at 7k)

*switch every 250m

Whatever thousand meters is on the rower do that many DB Thrusters 50/35
Ex 9500m left do 9 Thrusters

6250m left do 6 Thrusters

1750m left do 1 Thruster

12/6/19

Announcements

Holiday Hustle Fitness Challenge!!!
Holiday Party THIS Saturday at Pizza Rock Downtown 7-9pm!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Hang Power Snatch (3-3-3-2-2-2-1-1-1)

Every 90 Seconds Building

Metcon (Time)

50-40-30-20-10

Abmat Situps

25-20-15-10-5

Hang Power Snatch 75/55
Time Cap 12min

Extra Credit

50 Behind the Neck Strict Press

RX+ At bottom of squat 😉

12/5/19

Announcements

Holiday Hustle Fitness Challenge!!!
Holiday Party THIS Saturday at Pizza Rock Downtown 7-9pm!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Weight)

Every 4min for 5 rounds

10 Elevated Lunges

10 Single Leg Deadlift

10 Jumping Lunges

Metcon (Time)

Teams of 3

75cal male/60cal female

*Switch every 45sec

Extra Credit

Plate Curls and Gun Walk 15/25

Increase Curls by 1 each walk