crossfit

CrossFit LaSalle - CrossFitWarm-upA: Deadlift (5x3)B: Push Press (5x6)MetconC: Metcon (No Measure)EMOM 12min 1stmin 6 burpee pullups 2nd min 12 DB snatches 50/35 RX+ Muscle upsCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Overhead Squat (4x10)not heavy practice movementA2: Kipping Pull-Up (4x10)MetconB: Metcon (No Measure)Every 4 min 20 wallballs 20/15 cal row 20 boxjump overCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean and Jerk (5x3)work on techniqueMetconB: Metcon (3 Rounds for reps)Amrap 5 min 5rds of Chief 3power clean 135/95 6 push ups 9 Air Squats MAX CAL AB rest 2 min Amrap 5 min 4rds of Chief MAX CAL AB rest 2min AMRAP...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Back Squat (5x5)MetconB: Metcon (No Measure)EMOM 20min 1st 40m sled push 2/1 2nd 40m farmer carry 70/50 3rd 40m walking lunges (BW) 4th 40sec hollow holdCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA1: Bench Press (5x10)A2: DB Curl (5x10)MetconB: Metcon (Time)ANNIE WITH A TWIST 50-40-30-20-10 DU SITUP *after each rd 10 burpeeCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsHandstand Push Ups 2 (15min)Lv1: 10 minutes practice of wall climbs to handstand facing the wall. Try to get nose and chest to touch the wall. Then 1 max handstand hold Lv2: 10×1 negativeHSPU. Go up 1rep a week till you move...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Power Snatch + hang Snatch (EMOM 10min 2 reps )MetconB: Metcon (Time)21-15-9 OHS push ups pull ups rx+ HSPUCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Hang Power Clean (5x3)MetconB: Metcon (3 Rounds for reps)AMRAP 5min 3-6-9-etc... boxjump overs T2B rest 2min x3 roundsCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: DB Split Squat (4x10)A2: Hip Thrust (4x10)MetconB: Metcon (AMRAP - Rounds and Reps)12min Amrap 30 kbs 50/35 30 goblet squats 50/35Cool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA1: DB Bench Press (5x6-8)A2: Chin Up (5x6-8)MetconB: Metcon (Time)For time 1-10 dips 10-1 power cleans 155/105Cool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x6 tempo 331)MetconB: Metcon (AMRAP - Reps)15min Amrap 30 Front squats 50%1rm 30 DL (same weight as f.s) 30 burpeesCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upA: Metcon (Time)12 days of CHRISTMAS 1- Snatch 135/95 2- hspu 3- Boxjumps 30/24 4- hang cleans 5-bar facing burpee 6- push press 7-cals Row/AB 8- T2B 9- wallballs 10-pull ups 11-KBS 12- Front squatsCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Clean (emom 10min 2 reps increase every 2 min)MetconB: Metcon (AMRAP - Rounds and Reps)AMRAP 14min 3 mu 6 Power cleans 95/65 9 thrustersCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Banded seated row (5x15)A2: Push-ups (5x5-10)scasle up to dips if you have 15 unbroken push ups with good formMetconB: Metcon (AMRAP - Rounds and Reps)20min AMrap 20 situps 20 OH lunges 45/25 40 DUCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Weighted Step-ups (5x12)A2: Pull-ups (5x6)MetconB: Metcon (Time)For time 1000m row 4rds 20 wallballs 10 pull ups 5 power cleans 185/105 1000m rowCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA1: Shoulder Press (5x10)A2: DB Stiff Leg Deadlift (5x10)MetconB: Metcon (Time)4rds 15 t2b 12 DB snatches 9 hspuCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeightliftingA: Front Squat (5x4)MetconB: Metcon (AMRAP - Reps)AMRAP 1min 15/12cal AB max burpee boxjumps 24/20 rest 1min x7You can use hands on box...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upA: Metcon (AMRAP - Reps)team of 2 max DU 5 min amrap partner 1 DU partner 2 HS hold every 30 DU switchB: Metcon (AMRAP - Reps)team of 2 max cal 7min amrap partner 1 max cal AB partner 2 hold Plank every 10 cal switchC: Metcon (AMRAP -...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upGymnasticsA: Kipping Pull-Up (15min work)MetconB: Metcon (Time)TnG 15 cleans 135/95 500m row 12 cleans 500m row 9 cleans 500m row **everytime u drop 5 burpee over barCool...

read more

crossfit

CrossFit LaSalle - CrossFitWarm-upWeight TrainingA: Walking Lunge (5x10)B: One Arm DB Row (5x10)MetconC: Metcon (AMRAP - Rounds and Reps)10min Amrap 10 boxjump overs 10 KBS 50/35 10 cal ABCool...

read more
Page 20 of 26« First...10...1819202122...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

*

*

*