CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP for 5:00 25′ Walking Lunge Steps 10 Push Ups 25′ Walking Lunge Steps 10 Empty Bar Back SquatsStrengthB: Back Squat (5-5-5-5)75%MetconC: Metcon (Time)With a Partner Row 2K 100...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Run 800m then 10 High Hang Squat Cleans 10 Low Hang Squat Cleans 10 Squat Cleans Empty or light barStrengthB: Squat CleanEvery :45 for 9 Minutes 1 Rep at 72.5-80%MetconC: Metcon (Time)50′...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)9 Inch Worms Run 200m 6 Inch Worms Run 200m 3 Inch WormStrengthB: Deadlift (4-4-4-4)Zero Bounce Deadlift 4×4 @72.5-82.5% of 1RMMetconC: Metcon (5 Rounds for reps)Every 4:00 for 20:00 20...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 8 Wall Balls :15 Handstand Hold (try to bring feet off wall for freestanding hold) 12 Lateral Jumps over rowerStrengthB: Front Squat (8-8-8)MetconB: Metcon (AMRAP - Rounds and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 2 Inch Worms 4 Single Leg Kettlebell Romanian Deadlift/side 8 Shoulder Taps (Push Up or Handstand position)MetconB: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)With a Partner 3 Rounds each of "Cindy" Resting Partner hangs from the Pull Up BarStrengthB: Split Jerk (1-1-1-1-1-1-1)Build weight over setsMetconC: Metcon (4 Rounds for time)4 Rounds 25...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Not For Time 10 Snatch Deadlifts 10 Overhead Squats 10 High Hang Squat Snatches 10 Low Hang Squat SnatchesAll done with an empty bar, rest as needed between movementsStrengthB: Snatch (EMOM...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds :30 Squat Hold :30 Air Squats :30 Jump Squat :30 RestStrengthB: Back Squat (2-2-2-2-2)@85%+MetconC: Metcon (Time)For Time 100 Air Squats 3 Rope Climbs 50 Box Jump Overs 24/20″ 3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)"weather permitting" In Partners Run 400m as a a Team then "Double Grace" as a team at 45/35# (bar travels below the knee)StrengthB: Power Clean and Push Jerk (5-5-5-5-5)Touch and Go...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 Rounds 10 Right Leg Kettlebell Romanian Deadlifts Run 100m 10 Left Leg Kettlebell Romanian Deadlifts Run 100mStrengthB: Deadlift (3-3-3-3-3)Zero Bounce Deadlift 5×3 @70-82.5% of...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 5 Push Ups with :03 pause at bottom with chest off floor 5 Hollow Swings 5 Double Dumbbell Deadlift, Sumo stanceStrengthB: Bench Press (10-9-8-7-6-5-4-3-2-1)alternate rounds with a...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM 4, alternating with a partner A) Max reps med ball squat clean B) Max reps push upsMetconB: Metcon (Time)For Time, with a partner: Buy In: 25/18 Calorie Bike and Row (one on each machine...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM 6 5 Burpees + 5 Box JumpsStrengthB: Push Press (2-2-2-2-2)Build weight over sets Compare to 5RM On 12/19/2018MetconC: Metcon (Time)4 Rounds 20 Alternating Pistols 15 Sumo Deadlift High...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitA: Warm-up (No Measure)3 Rounds Row 250 8 Dumbbell Snatch Right Arm 8 Dumbbell Snatch Left ArmStrengthB: Power Snatch (5-5-5-5-5)Touch and goMetconC: Metcon (Time)8 Rounds each, Alternating with a Partner 10 Thrusters...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 5:00 10 Goblet Squats 10 Gymnastic Kips 5 Push UpsStrengthB: Back Squat (3-3-3-3-3)80%MetconC: Metcon (Time)4 Rounds Row 500m or Bike 1000m 10 T2B 15 KB Swings 50/35lbsBeginner: 10...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 1000m then 10 High Hang Squat Cleans 10 Low Hang Squat Cleans 10 Squat Cleans Empty or light barStrengthB: Squat Clean (EMOM for 12 Minutes)1 Rep at 70-80%MetconC: Metcon (Time)For...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)12-9-6-3 Romanian Deadlifts 95/65lbs 10 Bar Facing Burpees between each setStrengthB: Deadlift (4-4-4-4)Zero Bounce Deadlift 4×4 @70-80% of 1RMMetconC: Metcon (Time)4 Rounds, Alternating...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 4, alternate full rounds with a partner 5 heavy wall balls 5 burpeesStrengthB: Metcon (Weight)3 sets 10 alternating dumbbell curls (5 per arm) + 10 arnold pressesMetconC: Metcon (3...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 500m Row :30 Low Plank 20 Kettlebell SwingsMetconB: Metcon (3 Rounds for reps)3 rounds for total reps, spending one minute at each station, FGB style Bike (Calories) Dumbbell Snatch...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 10 Medball Cleans 5-15 Push Ups 5-15 Pull Ups Bike 15/10 CaloriesStrengthB: Front SquatFind 3RM Front SquatMetconC: Metcon (6 Rounds for reps)AMRAP 3 Minutes Max Clean and Jerk...

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