CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upaAA: Warm-up (No Measure)Row 750/600m Then 3 rounds 7 Barbell Good Mornings, add a little weight each round 7 Hollow Swings :15 Bottom of Push Up or Bottom of Ring Dip holdStrengthB: Deadlift (1RM)MetconC: 30...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds: 10 Alternating Dumbbell Snatch Bike 10/7 Calories :20 Handstand HoldMetconB: Metcon (4 Rounds for reps)AMRAP 3: 21/15 Calorie Bike 21 Lateral Burpees over Dumbbell Max Dumbbell...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)As a team of 4: Pair 1 completes 20 Med Ball Sit ups while Pair 2 holds low plank Pairs switch places and repeat Pair 1 completes 20 Partner Wall Balls while Pair 2 holds wall sit Pairs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 5 Hollow Swings or Pull Ups 10 Push Ups 10/7 Calorie Bike or RowStrengthB: Bench Press (Find 2RM)MetconC: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35#...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 8 High Hang Power Snatch 16 Air SquatsStrengthB: Snatch Complex (Find 1RM)Find 1RM Power Snatch Squat Snatch Hang Squat SnatchMetconC: Metcon (Time)4 Rounds 3 Squat Snatch 165/110lbs...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)15-12-9 Box Jumps Romanian Deadlifts 95/65lbs Push UpsStrengthB: Sumo Deadlift (Find 3RM)Find 3RM Sumo Deadlift NO BOUNCE You may drop the bar after the third rep 🙂MetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 KB Swings 10/7 Calories on Bike or Rower 5 Strict Pull Ups or Ring RowsStrengthB: Clean Complex (Find 1RM)Find 1RM Squat Clean Front Squat JerkMetconC: Metcon (AMRAP - Rounds and...

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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...

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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...

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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...

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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:...

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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...

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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...

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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:...

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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...

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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...

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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...

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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...

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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...

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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...

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