×
Las Vegas Crossfit

5/22/19

Announcements

Memorial Hero Week!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Coffey (Time)

For time:

Run 800 meters

50 Back Squats, 135/95

50 Bench press, 135/95

Run 800 meters

35 Back Squats, 135/95

35 Bench press, 135/95

Run 800 meters

20 Back Squats, 135/95

20 Bench press, 135/95

Run 800 meters

1 Muscle-up

*Break up Bench/Squats as needed, 40min Time Cap
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan

5/21/19

Announcements

Memorial Hero Week!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Hang Power Snatch (3-3-3-3-3-3)

Every 2:30 building

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Womens Weight 55#

5/20/19

Announcements

Memorial Hero Week!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Hildy (Time)

For Time

100/70 calorie Row

75 Thrusters (45/35 lb barbell)

50 Pull-Ups

75 Wall Ball Shots (20/14 lb)

100/70 calorie Row
US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan.

Skills Sunday kickoff to Hero Week

Announcements

Memorial Hero Week!!

The Strip CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Double Under Skill Work

John Santore (Time)

For Time

50-40-30-20-10 reps of:

Double-Unders (x2 Singles)

Shoulder-to-Overheads (95/65 lb)

Partner WOD Saturdays

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

Partner Whitten

5 Rounds for Time

22 Kb American 70/53

22 Box Jumps 24/20

400m Run

22 Burpees

22 Wallballs 20/14
Share the work however

5/17/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Shoulder Press (5-5-5-5-5)

Static Weight alternating Minutes with 10 Good Mornings

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

5/16/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Skill Work

Turkish Get Up Prep

Turkish Get Up (1-1)

15min to build to a Heavy Left and Right

Metcon (Time)

3 Rounds of

50 Double Unders(100 Singles)

30 One Arm KB Swings 53/35

20 GHD Situps

4 Turkish Getups

——————-

Cash out 400m KB Briefcase Carry

5/15/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (Time)

30 Deadlifts 115/85

30 Hang Power Cleans

30 Front Squats

30 Alternating Lunges

30 Shoulder to Overhead

*every min 5 Burpees over bar
25min Cap

After 15min no more Burpees

Cool Down

2min Pigeon Stretch Each Leg

2min Couch Stretch Each Leg

2min Frog Stretch

5/14/19

The Strip CrossFit – CrossFit

View Public Whiteboard

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

Every 2 Minutes @65%

Superset with 10 Heavy KB Sumo Deadlifts High Pull

Metcon (7 Rounds for time)

Every 3 Minutes for 7 Rounds

400m Run

12 Toes to Bar

5/13/19

The Strip CrossFit – CrossFit

View Public Whiteboard

Strength

Alternating for 12mins

6 Back Squats 50%

2 Front Squats Same

Metcon (4 Rounds for reps)

4 rounds 30s on/30s off

WallBalls 25/20

Row Cals

DB Snatch 65/45

Assault Bike Cals