CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds Row 400m 10 Front Rack Lunges w/ DumbbellsStrengthB: Box Squat (Find 1RM)Box Height: When seated you are at or slightly above parallel Foot Width: Slightly wider than normal Purpose...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds 30m (back of gym to fence) Single Kettlebell Farmers Carry, switch hands then walk back 20 Frog Kicks 10 GHD Hip Extensions or Banded Good MorningsStrengthB: Seated DB Press...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)With a partner, alternate full rounds AMRAP 4 Strict Mini "Cindy" 4 Strict Pull Ups/Ring Rows 8/5 Push Ups 12 Air SquatsMetconB: Metcon (Time)WOD Partner "Napalm" 2 Rounds For Time, split...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure):90 foam roll calves, each side then 2 Rounds: 50 Single Unders Both Feet 5-15 Push Ups 50 Single Unders Left Foot Only 5-15 Push Ups 50 Single Unders Right Foot Only 5-15 Push UpsStrengthB:...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 100 Single Unders 10 Hang Power SnatchesStrengthB: Power Snatch (7x1)90%+MetconC: Metcon (Time)3 Rounds 12/8 Calorie Bike 12 Deadlifts 275/185lbs 12 Ring DipsScale the deadlift...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 3 Inch worm 300m RowStrengthB: Sumo Deadlift (5x5)As Heavy As Possible No Bounce – SilentMetconC: Metcon (Time)For Time 100 Air Squats 10 Muscle Ups 80 Air Squats 8 Muscle Ups...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)6 Rounds :45 on/ :15 off Double Unders :45 on/ :15 off Rowing for Calories Alternate between the two (3 of each)StrengthB: Squat Clean and Jerk (4 reps EMOM x 10 minutes)65%+ 1RMMetconC:...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)50′ Duck Walk 10 Burpee Box Jumps 50′ Duck Walk 10 Burpee Box JumpsStrengthB: Box Squat (10x2)57.5-67.5% Speed Work Rest :30-:60MetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 12:00 Run...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 5 Half Kneeling Dumbbell Arnold Press/side 10 High Plank Opposite Shoulder Taps 15 sec Single Leg Elbow Plank/legStrength AccessoryB: Metcon (No Measure)EMOM 12, alternate movements...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)With a partner, split reps any way 30 BB Manmakers (Perform Burpee with hands on barbell, chest to bar, stand, then clean Thruster.MetconB: Metcon (AMRAP - Rounds and Reps)Teams of 2, AMRAP...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upB: Warm-up (No Measure)AMRAP 4:00 40m (two gym lengths) Overhead Plate Walk 25/15bs 5-10 Push Ups 10 Hollow SwingsStrengthB: Strict Shoulder Press (10x3)As Heavy As PossibleMetconC: Metcon (Time)For Time 30 Chest...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Slow AMRAP for 4:00 5 Push Ups 5 Goblet Squats 5 KB Snatches, switch sides each roundStrengthB: Full Snatch + 2 Hang Snatch + Overhead Squat (EMOM for 10 Minutes)As Heavy As Possible Weight...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)8-7-6-5-4-3-2-1 Kettlebell Sumo Deadlift High Pulls Run 100m between each set of KB SDHPStrengthB: Sumo Deadlift (10x3)70% of 3RM Speed Work No Bounce – SilentMetconC: Metcon (Time)4...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upB: Warm-up (No Measure)20 Banded Good Mornings 100 Plate Jumps 20 Dumbbell Strict Press w/ light DBsStrengthB: Power Clean and Push Jerk (5x5) 75%+ Complete Reps in Singles Rest 2 Mins between setsMetconC:...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of Couch Stretch Each Side -then- 3 Rounds 5 Tempo Goblet Squats (3 seconds down, 3 seconds hold at bottom, fast up, no rest at the top) 5 Seated Box JumpsStrengthB: Box Squat...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM x 12 Minutes: 1st – 3-4/leg Box Jump with Single Leg Landing (Start off low and build only if you are confident – two foot takeoff land with one) 2nd – 6-8 Barbell Good Mornings (light...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 4 With a partner 5 Partner High Five Push Ups 10m Buddy Carry, each 5 Partner High Five Burpees 10m Partner Sandbag Walking Lunge, 50/30MetconB: Metcon (Time)With a partner, split reps...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Beginner: 35 Bar Facing Burpees Intermediate/Advanced: 50 Bar Facing BurpeesStrengthB: Bench Press (5x3)90%+ 2RMMetconC: Metcon (Time)4 Rounds 25 Wall Balls 20/14lbs Bike 12/9...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upB: Warm-up (No Measure)Beginner: AMRAP 3 minutes double unders Intermediate: 100 Double Unders for time (3:00 cap) Advanced: One max set unbroken double unders (if over 100) then 2 rounds 10 PVC Pass Throughs 10...

read more

CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 10 Alternating High Kicks 10 Empty Bar Thrusters 5 Banded Side Steps, each wayStrengthB: Sumo Deadlift (5x4)As Heavy As Possible No Bounce – SilentMetconC: Metcon (Time)For Time 200′...

read more
Page 1 of 3412345...102030...Last »

Sign Up for a Free Trial!

 

Simply fill out the form to register for a Free Trial

 

Learn how CrossFit LaSalle can change your life in 2016

Phone: (514) 368-1010

*

*

*