CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 12 Heavy Russian Swings 15 Push UpsStrengthB: Bench Press (4-4-4-4-4)@ 85%+ 2RMMetconC: Metcon (AMRAP - Rounds and Reps)AMRAP 15 Minutes 5 Deadlift 315/205lbs 5 Strict Handstand...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)15 Burpees 15 Empty Bar Hang Power Snatch 15 BurpeesStrengthB: Power Snatch (3-3-3-3-3-3-3)Touch and Go 70%+MetconC: Metcon (Time)3 Rounds 5 Overhead Squats 155/105lbs 10 Ring Dips 20 Box...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)In 7:00 Run 800m then in remaining time Handstand Walk Practice or Handstand HoldsStrengthB: Sumo Deadlift (3-3-3-3-3) As Heavy As Possible No Bounce – SilentMetconC: Metcon (AMRAP - Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds :30 Goblet Squat Hold Bike 500m 10 GHD Sit UpsStrengthB: Squat Clean & Split Jerk (2 reps EMOM x 16 minutes)75%+ 1RMMetconC: Metcon (Time)3 Rounds 10 D-Ball Cleans 100/70 15 Toes...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 600m then 3 Rounds 5 Tall Box Jumps (Pick a challenging height) 10 Hollow SwingsStrengthB: Box Squat (10x2)@ 52.5-62.5% Speed Work Rest :30-:60MetconC: Metcon (Time)5 Rounds 3 Squat...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 5 Bent over row with 2 Kettlebells 3 Romanian Split Squats with 2 Kettlebells, each leg :30 Handstand Hold or 1-2 Wall WalksGymnastics StrengthB: Strict Chest to Bar Pull-Ups...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds 10 Over Unders 30′ Bear CrawlMetconC: Metcon (Time)10 RFT 8 Alternating Dumbbell Snatch 4 Burpee Box Jump Overs 2 Bar Muscle Ups 1 Sled PushBeginner: 30/15, 16/12 BJO; 6/4 Calorie...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Steady Rounds 10 Box Jump Overs 24/20″ 5-10 Knees to Elbow 5 Strict Dumbbell Press, each sideStrengthB: Strict Shoulder Press (10x1)As heavy as possibleMetconC: Metcon (Time)5 Rounds 10...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 200m 30 Alternating Dumbbell Snatch Run 200mStrengthB: Squat Snatch + Hang Squat Snatch (1 rep EMOM x 16 minutes)As Heavy As Possible Weight can move up and down across eight setsMetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 150/125m x 3 SPRINT Perform as a 3 team rotationStrengthB: Sumo Deadlift (10x3)10×3 @ 60% of 3RM Speed Work (on the way up) No Bounce – SilentMetconC: Metcon (Time)For Time 100...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 20m Waiters Carry, each side Bike 0.5m 5 Kipping Ring Dips or :10 Ring Support holdStrengthB: Power Clean and Push Jerk (5-5-5-5-5)5×5 @ 75%+ Drop and Reset Reps Rest 2 Minutes...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Box Jumps 15 Air Squats :30 Plank HoldStrengthB: Box Squat (2-2-2-2-2-2)@ 80%+MetconC: Metcon (AMRAP - Rounds and Reps)"Mary"-ish AMRAP 20 Minutes 8 Handstand Push ups 10...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)6 rounds for time of: Run 200m 15 BurpeesMetconB: Metcon (Time)4 Rounds for time of: Run 400m 50 SquatsC: Metcon (AMRAP - Rounds and Reps)Partner 18.1 With a partner AMRAP 20 8 Toes to Bar 10...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)4 Rounds 10/7 Calories on Bike 10 Push Ups (Adv: Clapping)StrengthB: Bench Press (5-5-5-5-5)80%+ 2RMMetconC: Metcon (Time)5 Rounds 15 Kettlebell Swings 70/50lbs Run 200m w/ Kettlebell 25...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 400m 10 Empty Bar Hang Power Snatch 10 Empty Bar Overhead Squats Row 400mStrengthB: Power Snatch (4-4-4-4-4-4-4)Touch and Go 70%+MetconC: Metcon (Time)4 Rounds 5 Squat Clean Thrusters...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Run 200m 20m lateral steps each direction with bandStrengthB: Sumo Deadlift (2-2-2-2-2)5×2 As Heavy As Possible No Bounce – Silent Try to build to heavier than 3RM with perfect...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds :30 Handstand Hold Bike 0.5m 5-10 Strict Pull UpsStrengthB: Squat Clean & Split Jerk (1 rep EMOM x 16 minutes)80%+ 1RM Increase or decrease weight between setsMetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 400m 20 Jumping Lunges Run 200m 10 Jumping LungesStrengthB: Box Squat (10x2 @50-60%)Speed Work (control the descent, sit down, then fast up!) Rest :30-:60MetconC: Metcon (Time)12-9-6...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)1:00 Squat Hold :30 Row 1:00 Air Squats, smooth and steady pace :30 Row 1:00 Feet together air squats :30 RowEMOMB: Metcon (No Measure)EMOM x 12 minutes A) 6 Bent Over Single Dumbbell Row...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Gym Length Waiters carry, each direction 10 Floor Sweeps 10 Tuck Jumps 10 Steps Walking LungeMetconB: Metcon (Time)With a partner, split reps any way 100/75 Calorie Bike 90 Toes to...

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