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Las Vegas Crossfit

4/5/20

The Strip CrossFit – CrossFit

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Home WOD

Rest Day

Make up a workout you missed

30-60min Run

Support Your Box Wod

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Air Squats

9 Power Snatch Left

10 Pushups

9 Power Snatch Right

4/3/20

The Strip CrossFit – CrossFit

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Warm-up

200m jog or 2min cardio

-2 rounds-

10x pass throughs

10x around the worlds

10x strict press

5x 4 point scapular push-ups

5x scapular push-ups

5x push-ups

2x scorpion holds 10-15sec hold on each side

Metcon (Time)

21-15-9

Kneeling Strict Press

Floor Press

Dips
This is meant to be a strength day. Don’t go fast, challenge yourself with heavy weights and stick to small sets

Cool Down

15min of Light to Moderate Cardio

4/2/20

The Strip CrossFit – CrossFit

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Warm-up

3 rounds

5x up downs

10x pass throughs

10x good mornings

6x halos

10x strict press

Calf stretch 10-15sec

Capacity Work

Tabata Wall Sit

Tabata Bottom of Squat Hold

Tabata Handstand or Pike Hold

*tabata is 8 rounds of 20sec work with 10 sec rest

Metcon (Weight)

20min Alternating Minutes

200m run (40sec cardio)

15-20 Ground to Overhead

Examples of G2O

•KB American Swings

•Double Dumbbell Snatches

•Single Alternating DB Snatch

•Plate Ground to Overhead
RX+ go for 30min

Put equipment and weight used in the comments.

4/1/20

The Strip CrossFit – CrossFit

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Warm-up

-3 rounds-

10x side to side lunges

10x solider kicks

10x jumps squats

3 inch worm/ downward dog/2x pike push ups

Metcon (Time)

5 Rounds of

20 Bent Over Rows

30 Pushups

40 Glute Bridges (bodyweight)

50 Split Squats (25 each leg @bodyweight)

*Rest 3min between rounds
Scale to either 3 rounds or doing 10 less reps of everything.

3/31/20

The Strip CrossFit – CrossFit

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Warm-up

•200m jog or 50x jumping jacks

•10x spider lunges

•10x solider kicks

•20x bird dogs

-3 sets-

3x dive bombers

5x plank jumping jacks

10x mountain climbers

Finishing with

•8x weighted good mornings

•8x weighted cherry pickers

Strength

5 sets of 10-15 Straight Leg Deadlifts

Using Tempo (3sec down/3 up)

Metcon (Time)

100 situps

Directly into

10min Elbow Plank

*each time that you break

10 Sumo Deadlift highpulls

20 standing twists (weight opt)

3/30/20

The Strip CrossFit – CrossFit

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Warm-up

200m jog or 50x jumping jacks 20x mountain climbers

•10x Samson lunge stretch

10x pass throughs

6x around the worlds

•3 sets

1x inch worm to plank followed with 3x push ups

•3 sets

4 duck walk steps follows by 5x sumo squats, 5x reg squats, 5x narrow squats

•10x good mornings

•10x strict press

•10x front squats

•8x thrusters

Stretch the wrists

Start loading weight on the bar or both dumbbells or kettlebells for thrusters

Metcon (Time)

100 Thrusters for Time

* Every min including first 5 burpees
Goal is to complete workout in 20min or less. That would be accomplishing 5 burpees and 5 thrusters every minute. Scale weight accordingly. If needed scale burpees to have roughly 40secs for Thrusters.

Post loads and equipment in the comments

3/29/20

The Strip CrossFit – CrossFit

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Home WOD

1. Make up a workout you missed this week

2.Go for a 30min Jog

3. Rest day

Partner WOD Saturdays #QuaranTEAM

The Strip CrossFit – CrossFit

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Warm-up

2-3min Light Cardio

50 jumping jacks

10 Lunges w Overhead Stretch

10 Spider-Man Complexes

10 Airsquats into 10 Duckwalks

5 inch worms into push-up

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

You go, I go w partner

3 Power Cleans

6 Pushups

9 Lateral Hops over Object
Complete a full round then your partner.

In person, or with us via Zoom at 10am!

Click https://zoom.us/j/362315503 to start or join a scheduled Zoom meeting

3/27/20

The Strip CrossFit – CrossFit

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Warm-up

40 jumping jacks

20 mountain climbers

10 Cat-Camels

10 Alt Birdogs

10 Glute Bridges

20 Mountain Climbers

10 Airsquats

10 Jumping air Squats

20 Mountain Climbers

30 sec plank hold

Then take 5-6 min starting to warmup weight for deadlifts and squats. One dB then two or building in weight on barbell

Metcon (Weight)

Every Minute on the Minute for 5 Rounds

A. 20 Mountain Climbers-Hold Plank for remaining

B. 10 Dead lifts-Hold Carry for remaining

C. 10 Front Squats- Hold weight on Shoulder remaining

D. Rest Full Minute
RX+ go for 7 Rounds 🙂

Extra Credit

For Quality

25-20-15-10-5

Banded Pull Aparts

Banded Bent Over Row

Banded Curl Left

Banded Curl Right

*25 of each, then 20 of each and so on