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Las Vegas Crossfit

Memorial Murph

The Strip CrossFit – CrossFit

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Metcon

9am Community Wod at Willow Park in Summerlin

1 Mile Run

Into

100 rows

200 pushups

300 Airsquats

Then

1 Mile Run

*break up the rows,pushups and squats however you’d like

5/24/20

The Strip CrossFit – CrossFit

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Home WOD

Make up a workout you missed this week

Memorial MUPRH workout Monday at Willow Park in Summerlin 9am.

Park WOD or Home Wod

The Strip CrossFit – CrossFit

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Metcon

9am Community WOD at Willow Park in Summerlin

2775 S Desert Marigold Ln

Las Vegas, NV 89135

United States

Workout to be announced there.

Bring KB, DB or Plate.

It is NOT the workout below

Warm-up

400m run or 2min cardio

2x 20sec. Samson lunge

10x air squats

10x soldier kicks

10x transverse pike reaches

10x lunges

-2 rounds-

•5x shrugs

•5x high pulls

•5x muscle cleans

•5x thrusters

(first round from hang/second round from mid shin)

Metcon (Time)

Hero WOD Omar

10 Thrusters

15 Burpees over object

20 Thrusters

25 Burpees

30 Thrusters

35 Burpees over Object

5/22/20

The Strip CrossFit – CrossFit

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Warm-up

-2 rounds-

•16x lateral hops

•16x jumping lunges

•16x mountain climbers

•3x

1x inch worm to plank/ 4x shoulder taps/3x push ups= 1

•6x halos

•10x strict press

Metcon (8 Rounds for reps)

In 90sec complete

20 Plank Jumps

20 Shoulder Taps

Max Situps

*rest 1 Min

Capacity Work

5 Rounds of

20 Sec Overhead Hold

20 Sec Front Rack Hold

20 Sec Side Hold (farmer carry)

Try and complete as an unbroken set

5/21/20

The Strip CrossFit – CrossFit

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Warm-up

400m run

10x transverse plank reaches

10x Plank jumps

10x good mornings

5x sumo squats, 5x reg squats, 5x narrow squats

Monster walks with band

20x steps forward

20x steps backwards

20x left side

20x right side

5min to warm up to a heavy squat

15x,10x,8x,5x, 5x 5x

Increase with each set if possibly

Strength

Alternating minutes of (20min)

• 45-60sec Wall Sit

• 5-8 Squats (Heavy)

Metcon (Time)

10 down to 1

Body weight lunges

Skaters

*L+R= 1 on lunges & skaters

5/20/20

The Strip CrossFit – CrossFit

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Warm-up

400m run

10x transverse plank reach backs into a lunge (5x each leg)

10x plank shoulder taps

10x pushups rotations

10x good mornings

-2 rounds-

5x shrugs

5x high pulls

5x muscle cleans

5x strict press

5x push press

(From Hang first round, mid shin second round)

Metcon (Time)

3-6-9-12-15-12-9-6-3

Power Clean

Push Jerk

*10min time Cap

Cool Down

10-15min Jog at 50-60% Effort

Stretching

Don’t Forget 7pm Stretch Class with Ashley on Instagram

5/19/20

The Strip CrossFit – CrossFit

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Warm-up

2 rounds

25x jumping jacks

10x plank jumps

10x transverse reach backs

10x side to side lunges

10x deadlifts

10x Russian swings

10x strict press

Core Series

Tabata Fire Hydrants

Tabata Glute Bridges

Tabata Side Leg Raises

(Move during 20 hold top for 10)

Metcon (Time)

45-30-15

Russian Swings

Sprinter Situps

Donkey Kicks
Donkey kicks can be to the wall (preferably) or just in the air

5/18/20

The Strip CrossFit – CrossFit

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Metcon (Time)

10 Rounds for time

50 Butt Kickers (200m run)

40 Russian Twists (body weight)

30 Air Squats

20 Pushups

10 Lat Pullovers (pullups if avail)
Count each rep on butt kicks and Russian twists

Gymnastics

Practice L Sits

5 left leg raise

5 right leg Raise

5 both leg raise

https://www.crossfit.com/essentials/l-sit-drills

5/17/20

The Strip CrossFit – CrossFit

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Home WOD

– Rest Day

– 30min jog

– Make up a workout missed this week

Group WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Rounds)

Team WOD!!

Every minute for 20min

10 Ground to Overhead

10 Situps

On minutes 0,5,10 and 15 complete a 1min Elbow Plank