CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds 3 "sets" of 1 Inch Worm + 3 Push ups 9 Kettlebell Sumo Deadlift High PullStrengthB: Bench Press (5-5-5-5)Strict Pull Up or Ring Row Max Set after each bench press setMetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)4 rounds 100m Run 4-8-12-16 Jumping Lunges Sub 100m run with 150m row if weather does not permitMetconB: Metcon (AMRAP - Rounds and Reps)In Teams of 3, AMRAP 25: 9/6 Calorie Bike 6 Burpees...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 10 Medball Cleans 5-15 Push Ups 5-15 Pull Ups Bike 15/10 CaloriesStrengthB: Front SquatFind 1RMMetconC: Metcon (6 Rounds for reps)AMRAP 3 Minutes Max Clean and Jerk 95/65lbs rest...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)15-12-9 Wall Balls Russian Kettlebell SwingsStrengthB: Power CleanFind 1RMMetconC: Metcon (Time)3 Rounds 10 Power Snatch 95/65lbs 15/12 Calorie Row 20 Wall Balls 20/14lbsBeginner: 65/45; 10/7...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 6:00 (slow and steady) 10 Box Jumps :30 HS Hold 5 Empty Bar Split JerksStrengthB: Split JerkFind 1RMMetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 20 30 Double Unders 3 Squat Cleans...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitA: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Stretch & Mobility then 10 Snatch Deadlifts 10 Overhead Squats 10 High Hang Squat Snatches 10 Low Hang Squat Snatches All done with an empty bar. Rest as needed between movementsStrengthB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)As a team of 3 3 rounds each, follow leader style Run 4x10m shuttle run Low Plank to High Plank Transitions Flutter KicksMetconB: Metcon (Time)As a team of 3 4 rounds each, follow the leader...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)9-6-3 With a partner Thrusters (empty or light weight up to 75/55) Pull Ups or Ring RowsStrengthB: Front Squat (2-2-2-2-2-2)Build weight over setsMetconC: Metcon (Time)6 Rounds 15 Power...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Right Arm Kettlebell Snatch 10 Left Arm Kettlebell Snatch Bike 0.5mStrengthB: Power Snatch (5x5)Touch and Go 5×5MetconC: Metcon (5 Rounds for time)5 Rounds 20 KB Swings 70/53lbs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Two Sets: Row 500m 30 Air Squats 15 Goblet Squats then 5×3 Tall Box Jumps 30/24 Rest :30 between setsStrengthB: Back Squat (Find 1RM)MetconC: Metcon (Time)5 Rounds 50m Farmers Carry 5 Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)5:00 minute bike or row then 10 Muscle Cleans 10 High Hang Squat Cleans 10 Low Hang Squat Cleans then 10 Squat Cleans, building in weight to your first heavy singleStrengthB: Squat Clean...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Hollow Swings 10 Russian Kettlebell Swings Run 100mStrengthB: Deadlift (3x4)Zero Bounce Deadlift 3×4 @80-90% of 1RMMetconC: Metcon (No Measure)Alternating EMOM for 20:00 1:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 10 Unweighted Box Step Overs :20 Handstand Hold :30 BikeMetconB: Metcon (Time)2018 Regionals Event 5 With a partner, split the reps any way For time: 50 handstand push-ups 50...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 5 with a partner Flight Simulator as far as possible. Partner 1 completes 5 unbroken DU, Partner 2 completes 5 unbroken DU, partner 1 completes 10 unbroken DU, etc. Scale:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3×20-sec Partner Hanging T-Spine Stretch then Stretch/Mobilize then 3 Rounds 5 Strict Press 4 Push Press 3 Split Jerk Rest :30 between setsStrengthB: Split Jerk (1-1-1-1-1-1-1)Build weight...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)5:00 Row or Bike then Stretch/Mobilize then Not For Time 10 Snatch Deadlifts 10 Overhead Squats 10 High Hang Squat Snatches 10 Low Hang Squat Snatches All done with an empty barStrengthB:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure):90 Couch Stretch/side then AMRAP 4:00 25′ Duck Walk 25′ Alternating High Kicks 10 Air SquatsStrengthB: Back Squat (2-2-2-2-2)85%+MetconC: Metcon (Time)50-35-20 Wallballs 20/14lbs Push...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Right Arm Hang Clean and Jerk w/ Dumbbell 10 Left Arm Hang Clean and Jerk w/ Dumbbell Run 200mStrengthB: Power Clean and Push Jerk (5x5)Touch and Go (Heavier than last...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20-15-10 Box Jumps (Step Down) Romanian Deadlifts Spiderman Lunge (on the step, drop the elbow into instep of front foot, e.g. right step forward, right elbow goes to instep)StrengthB:...

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