crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x12)A2: Good Mornings (4x12)MetconB: Metcon (AMRAP - Rounds and Reps)20min Amarap 24cal row 18 Kbs 70/50 12 lunges (same weight as Kbs) holding goblet position RX+ oh lungesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Weighted Step-ups (4x20)A2: Plank (4x1min)MetconB: Metcon (Time)4rds 40 air squats 30 situps 20/15 cal abCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Pistols (4x10/leg)A2: Muscle-ups (4x5)MetconB: Metcon (AMRAP - Rounds and Reps)20min amarp team of 2 100cal row 80 wallballs 60 t2b 40 single arm dumbbell press 70/50 20db snatchesCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch (5x4)MetconB: Metcon (Time)for time 21 power snatch 95/65 400m run 18 p.s 400m run 15 p.s 400m run 12 p.s 400m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: One Arm DB Row (4x8/arm)A2: Back Squat (4x8)MetconB: Metcon (AMRAP - Rounds and Reps)10min Amrap 10 deadlifts 225/155 10 burpee boxjumpsCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Bench Press (5x8)MetconB: Metcon (Time)5rds 21 wallballs 18 pull ups 15 HRPU 12 hang power cleans 115/75Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Handstand Push-ups (4x10)A2: Single Leg BB Romanian Deadlift (4x10/leg)to just below kneeMetconB: Metcon (AMRAP - Rounds and Reps)20min am rap 20m walking lunges 20m farmer carries 20 k2e k2e not...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Metcon (Calories)EMOM 15min 1stmin 1min max cals row 2nd min 1 min max cal AB 3rd min rest x5B: Metcon (AMRAP - Rounds and Reps)10min am rap 30 DU 10 burpees to barCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Hang Clean (5x4)MetconB: Metcon (Time)800m run 21-15-9 Kbs 70/50 boxjumps 30/24 800m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA1: Toes-To-Bar (4x10)A2: Dips (4x10)MetconB: Metcon (Time)team of 2 100 med ball cleans * partner hold dead hang from bar 100 sit ups * partners hold hs 100 cal row *partner hold plate over head 45/25...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Clean (5x5)MetconB: Metcon (AMRAP - Rounds and Reps)14min am rap 7 db hang cleans 50/35 14 db step oversCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: BB Supinated Bent Over Row (4x12)A2: Ab Wheel Rollout (4x12)MetconB: Metcon (Time)3rds for time 30 burpees 30 Kbs 50/35 600m runCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Snatch pull + Power Snatch + Snatch (emom 10min)MetconB: Metcon (No Measure)EMOM 20min 1st min hollow rocks 2nd min 250/200m row 3rd min 20 wallballs 4th min 15 power snatches 75/55Cool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Pull-Ups 2 (10min of practice)Lv1. 3 x 10 Ring Row (toughest progression possible) and then 3 x 12 Banded Face Pull Lv2. EMOM x 5 Max Unbroken Strict Pull-ups and then 10 Hollow Rocks per minute Lv3. 20...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingA: Front Squat (4x10)MetconB: Metcon (Time)5rds for time 15cal AB 30 jumping lunges 60 DUCool...

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crossfit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: DB Bench Press (4x10)A2: Good Mornings (4x10)MetconB: Metcon (AMRAP - Rounds and Reps)15min am rap 6 Deadlifts 225/155 9 push ups 12 box jumpsCool...

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end of girls gone wild week

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upSkillA: Metcon (No Measure)50 DU 4 wall walks 30sec hold x4MetconB: Metcon (Time)team of 2 for time GRACE 30 CnJ 135/95 800m run (together) ISABEL 30 SNATCHES 135/95 600m run (together) KAREN 150 wallballs 20/14...

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girl gone wild week

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upGymnasticsA: Muscle-ups (12min practice)WeightliftingB: Snatch (5x3)MetconC: Amanda (Time)9-7-5 Muscle-ups Snatch, 135#/95#Cool...

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girls gone wild week

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Single Arm Dumbell Press (4x6/arm)A2: Hip Thrust (4x12)MetconB: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCool...

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girls gone wild week

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeight TrainingA1: Front Rack Lunge (5x8/leg)A2: Tricep Ext (5x16)MetconB: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsCool...

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