CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Back Rack LungeSUPERSET with; 5 Lateral Lunges on each leg (10 total) Rest 60-90sec. Between Sets *Start at medium weight and climb. Do as many sets as you can until a 20min. clock is up.MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)8 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air Squats 1 Round: 500m Row 30 Devil Press 35/20s 8 Rounds: 5 Toes-To-Bar 10 Push-Ups 15 Air Squats 1 Round: 30/20 Cal Assault Bike 30 Devil Press...

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CrossFit TEAM

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)"A Chipper" Teams of 2: 35min. Running Clock... 50 Cal Row 50 HSPU's 50 Deadlifts 185/1 50 Toes-To-Bar 50 Box Jump Overs 30/24 50 Toes-To-Bar 50 Deadlifts 180/120 50 HSPU's 50 Cal Row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Metcon (No Measure)Every 2min. x 3 Rounds: 10 Pull-Ups 3 Thrusters (climbing) immediately into; Every 2min. x 3 Rounds: 8 Chest-To-Bar Pull-Ups 2 Thrusters (climbing) Every 2min. x 3 Rounds: 3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Weight)0-3min. 150 Double Unders 3-13min. Build up to a Heavy Hang Power Snatch 13-16min. 150 Double Unders 16-26min. Build up to a Heavy Hang Power Clean 26-29min. 150 Double Unders 30-37min. For...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (AMRAP - Rounds and Reps)Metcon (AMRAP - Reps) 4 Rounds: 3min. AMRAP: 500m Row Max Bench Press Reps 135/75 1min. Rest Rest 3min. (Including the 1min.) Then; 4 Rounds: 3min. AMRAP: 400m Run/Ski...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Weight)Clean and Jerk Cardio Complex: Every 2min. x 10 Rounds: 10/7 Calorie Assault Bike 2 Power Clean and Jerks*Climbing in weight to the heaviest #'s you can hit.C: Metcon (Time)2 Rounds For...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Back Squat (Week 4 of 20 Rep MAX)You guys should know the deal. (read my description 3 weeks ago if need more info) Work up to a heavy double or single, then try and add 5-10lbs onto whatever you...

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CrossFit TEAM

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (2 Rounds for time)Teams of 2 35min. running clock.... For Time: 42-30-18 Hang Power Cleans 115/75 Wall Balls 20/14 Cals on the Assault Bike Rest 3min. For Time: 42-30-18 Deadlifts 225/155 HSPU's...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconSUPER Chief (3 Rounds for reps)3 Rounds: 3min. AMRAP: 3 DB Power Cleans (50/35s) 6 Push-Ups 9 Air Squats Rest 1 minute after each round. 3 Rounds: 3min. AMRAP: 3 DB Thrusters (50/35s) 6 Push-Ups 9 Sit-Ups...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Three Position Snatch (20 minutes)Working on this: Position 1.) Above the knee Position 2.) Below the knee Position 3.) From the floor*Rest 1-2min. After Each Set and keep going until clock runs out....

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Weight)As Many Rounds As Possible in 25min. 5 Heavy Front Squats immediately into; 10 Strict Pull-Ups immediately into; 50 Double Unders Rest 90sec.*Little slower paced bodybuilding style day....

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Back Squat (20rep Week 3)You guys should know the deal. (read my description 2 weeks ago if need more info) Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upWeightliftingB: Push Press (5x5)5 sets of 5 reps (climbing in weight) In between each set complete 20 HEAVY Russian Twists 35/20lb DB or more. L + R = 1 RepMetconC: Metcon (5 Rounds for reps)2min. AMRAP: 12/9 Cal...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (4 Rounds for reps)(0-9min.) 2 Rounds: Run 400m/Ski 250/200m/Bike 0.8/0.6 Row 400m (10-17min.) 7min. AMRAP: 7 Bench Press (135/75) 7 SDHP's (115/75) 7 American KB Swings 70/50 (18-27min.) 2 Rounds:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)For Time: 50-40-30-20-10 Alt. DB Hang Snatch 45/30lb Push-Ups Sit-Ups feet anchored 50 Double Unders/35 Weighted Rope after Every RoundCool...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upMetconB: Metcon (Time)(Teams of 2) 35min. to finish... 3 Rounds: 30 Toes to Bar 30 Deadlifts 135/95 30 Lateral Burpees Over The Bar 60/40 Cal Assault Bike 2 Rounds: 30 Toes to Bar 30 Deadlifts 185/135 30 Lateral...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)Cardio with Movement Prep. Start warming up CJ and have weight ready near your Bar for WOD.MetconB: Metcon (Weight)20min. running clock... Row 500m 10 Power Clean and Jerks at 50% Row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)10 minutes of cardio and movement prepMetconB: Metcon (No Measure)15min. of Insta Booty Work: 5min. of: 30sec. of Front Squats 30sec. of Rest immediately into; 5min. of: 30sec. of Front Rack...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA.: Warm-up (No Measure)5 mins AerobicMetconB: Metcon (Time)"Pump Session " As Many Rounds As Possible In 25min. 20/15 Cal Assault Bike 10 Incline DB Bench Press 50/25s 50 Double Unders 15 Pull-Ups *Do a round...

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