×
Las Vegas Crossfit

2/26/21

The Strip CrossFit – CrossFit

View Public Whiteboard

Strength

Every 4 Minutes for 5 Sets

7 Barbell Good mornings

14 Side Lunges

10 KB Weighted Oblique Crunches L&R

Bring the Smoke (Time)

21-15-9

Cal Row

Burpee Box Jump Overs 24/20
Female Cals 17-12-7

Extra Credit

50 Weighted Russian Twists

#thirtythursdays

The Strip CrossFit – CrossFit

View Public Whiteboard

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you are unable to complete in the minute take a min off then decrease to 4/8/12 then if needed 3/6/9

2/24/21

The Strip CrossFit – CrossFit

View Public Whiteboard

Snatch

20min to build to a heavy Single (power or squat)

Metcon (Time)

50 Abmat Situps

50 DB snatches Alt 50/35

50 Abmat Situps

50 DB snatches Alt

50 Abmat Situps

2/23/21

The Strip CrossFit – CrossFit

View Public Whiteboard

Back Squat (3-3-3-3-3)

Building Every 3 Minutes

Metcon (Time)

20-15-10

Back Squats 95/65

400m Run

Front Squats

400m Run
20min Cap

Happy Bday Coach Kandice

The Strip CrossFit – CrossFit

View Public Whiteboard

Strength

Alternating Minutes for 10min

5 Bar or Ring Dips

5 Strict Pullups

Metcon (Time)

“A Kandice Special”

34 Rounds of:

3 Toes to Bar

2 Deficit HSPU 45s

1 Devil Press 50/35
Sub 2 DB Strict Press for Handstand Pushups

Skills Sunday

The Strip CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Kipping/ Pull-ups / Bar muscle ups

Metcon (Time)

5 rounds

5 muscle ups

10 target burpees

50 double unders (100 singles)

Partner WOD Saturdays

The Strip CrossFit – CrossFit

View Public Whiteboard

Thruster

20min to Build to a Heavy 1RM Thruster

Metcon (Time)

For Completion with Partner

50-40-30-20-10

Wall Balls 20/14

AbMat Situps

Directly into:

50 Thrusters 95/65
Partner Holds Bar in Front Rack while Partner does work in the first portion then wall sit while performing thrusters

2/19/21

The Strip CrossFit – CrossFit

View Public Whiteboard

Core Series

Alternating Sides for 5sets

:30s Briefcase Carry Left

:30s Rest

:30s Briefcase Carry Right

:90s Rest

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

200m Run

10 Knee to Elbows

5 Box Jumps 30/24
Sub 250/200m Row

Extra Credit

4 sets of 10 Up/Down Bicep Curls

2/18/21

The Strip CrossFit – CrossFit

View Public Whiteboard

Metcon (5 Rounds for reps)

Building that Base Strength Day

Every Minute Alternating

:50s Max Strict Ring Rows (Quality)

:50s Max Bench Press 135/95 (Quality)

:50s Max Back Squats 135/95 (Quality)

:50s Max Cal Bike (AHAFP) 🙂

Rest 2 Minutes
Choose a scale and weight that allows for at least 10 reps

2/17/21

The Strip CrossFit – CrossFit

View Public Whiteboard

Power Snatch

EMOMx4min

3 Position Snatch

Rest 1min

EMOM x4min

2 Position Snatch

Rest 1min

EMOM x8min

Joseph Marchbanks Jr. (Time)

10-9-8-7-6-5-4-3-2-1

Alternating DB Snatch 75/50

Hand Stand Pushups
This Firefighter Hero WOD is dedicated to Joseph Marchbanks Jr., FDNY, Battalion 12, who was killed on September 11, 2001.