CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (5 Rounds for reps)5 Rounds: 1min. of max rep bench press (135/75) immediately into; 1min. of max cal on the rower 2min. Rest*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute. *RX+...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Weight)15min. EMOM: 3 Power Cleans 3 Front Squats 3 Push JerksLooking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)For Quality and Time: 30 DB Bench Press (right arm only) 30 DB Bent Over Row (left arm only) 30 DB Bench Press (left arm only) 30 DB Bent Over Row (right arm only) *Must finish all 30 before...

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CrossFit TEAM

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (No Measure)10min. to complete: 5 Rounds: 10 Snatches (Climbing) 30 Toes-To-Bar 10min. to complete: 5 Rounds: 10 Power Cleans (Climbing) 30 Pull-Ups 10min. to complete: 5 Rounds: 10 Deadlifts...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (6 Rounds for reps)4min. AMRAP: 8 Push Press 95/65 8 SDHPs 4min. AMRAP: Max Cals on the Assault Bike 4min. AMRAP: American KB Swings 70/53 4min. AMRAP: Max Cals on the Rower 4min. AMRAP: 8 Push...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)30min. Running Clock... 10 Close Grip Bench Press 135/75+ 20 Wall Balls 20/14 400m Run *Rest 1min. After Each RoundScore is slowest time. Put your weights in the comments :)AccessoryC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Weight)EMOM x 16min. Odd: 5 Hang Power Snatch (Climbing) Even: 15/12 Cal Row (Every other round do 12 Pull-Ups) Rest 3min. EMOM x 16min. Odd: 5 Hang Power Cleans (Climbing) Even: 15/12 Cal Row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Bulgarian Split Squat (4-5x8/leg)8 rep on each leg immediately into; 8 Single Leg Deadlifts per side REST 60-90sec. REPEAT for 20min. (4-5 sets)MetconC: Metcon (AMRAP - Rounds and Reps)12min. AMRAP:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Weight)28min. EMOM: Min. 1) 5 Push Press (climbing) Min. 2) 12 Toes-To-Bar Min. 3) 12/9 Cal Assault Bike Min. 4) RestI suggest starting at 135/95lb on the push press and climbing a little each...

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CrossFit TEAM

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (No Measure)3 Piece WOD Partners of 2 (only 1 works at a time) 5 Rounds: (0-10min.) 20 Alt. DB Snatches 70/50lb 30 Pull-Ups 10-18min. (With a partner) Pick 1: 1200m ski (in 150m intervals) 2000m Row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (No Measure)10 Rounds: DB Floor Press to failure Immediately into; Ski 30 Cal or 50 Double Unders Rest 30sec. After Each RoundExtra CreditC: Metcon (Time)DB Bent Over Row Ladder 10-9-8-7-6-5-4-3-2-1...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (AMRAP - Rounds and Reps)Metcon (AMRAP - Rounds) EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal Row EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: SnatchEvery 2min. x 10 Rounds: 10 Pull-Ups Max Hang Power Snatch Round 1 and 2: 50% effort (Shoot for 4-5 reps) Round 3 and 4: 60% effort (Shoot for 3-4 reps) Round 5 and 6: 70% effort...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Back Squat ((Week 5 of 20 Rep Max))Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score in Wodify. You're gonna...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)For Time: (Time CAP: 35min.) 5 Rounds: 10 Push Press 135/85 10 Toes-To-Bar immediately into; Row 2000m 5 Rounds: 10 Push Press 135/85 10 Toes-To-Bar immediately into; Row 2000mRX+ is 15...

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