CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)5-4-3-2-1 Push Ups with slow descent, and slight pause at bottom with chest off floor, fast up 10-8-6-4-2 Box Jumps (increase height each round using plates)MetconB: Metcon (AMRAP - Rounds...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Row 250m 10 Empty Bar Hang Power Clean 10 Sit UpsStrengthB: CleanEvery 3 Minutes Complete 1 Set Max Rep Touch and Go Clean Round 1 75% Round 2 80% Round 3 85%MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)AMRAP 6:00 10 Wall Balls 10 KB Swings 10 Box JumpsMetconB: Metcon (Time)Front Squat 40 Reps for time @ 67.5% Rack/Unrack anytimeBeat your time from last week!MetconC: Metcon (Time)8...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 10 PVC Pass Through 50 Plate JumpsEMOMB: Handstand Push-upsHSPU Technique Work then EMOM 5:00 Pick a # of HSPU and work on meeting the open standard. Keep the sets small, clean and...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)10-1 Air Squats 20m run each roundStrengthB: Back SquatIf you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)15-12-9 Bar Facing Burpees Light DeadliftsMetconB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 Minutes 30 Air Squats 10 Power Cleans 155/105lbs 5 Bar Muscle UpsPower Cleans should be fast...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 15 Penguin Jumps 10 Head Through Window Handstand Shoulder Activation 5 Empty Bar Strict Press 5 Empty Bar Good MorningsGymnasticsB: Metcon (No Measure)Alternating On the Minute x 8...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds each rowing 300 with a partner. Perform burpees while partner rows.MetconB: Metcon (3 Rounds for time)With a partner. You can pick which order to perform the 6-minute WODs based on...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)20 Band Pull Aparts 20 Jump Squats 20/14 Calorie BikeStrengthB: SnatchEvery 3 Minutes Complete 1 Set Max Rep Touch and Go Snatch Round 1 75% Round 2 80% Round 3 85%MetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of couch stretch each side then 15-12-9 Burpees KB SwingsStrengthB: Metcon (Time)Front Squat 40 Reps for time @ 65% Rack/Unrack anytimeBeat your time from last week!MetconC: Metcon...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)EMOM 8:00 16 Lunges 3 Strict Pull Ups *Both in the same minute*GymnasticsB: Muscle-upsBeginners: Learn leg assisted muscle up transition drill then EMOM 8, alternating between 5 Leg Assisted...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 rounds Hip And Glute activation -then- 2 Rounds 10 KB Swings 10 Box JumpsStrengthB: Back Squat (Max reps)If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15,...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2 Rounds 8 Bar Facing Burpees 6 Power Cleans 4 Push JerksMetconB: Metcon (Time)4 Rounds 15 Clean and Jerk 135/95lbs 15 Bar Facing Burpees Time cap 12:00Beginner: 10 reps of each, 95/65#...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 8 Romanian Deadlifts (light weight) 4 Side Hip Bridges/side including rotation (chest down as you dip hip towards floor, open chest towards ceiling as you extend hip away from floor)...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)6:00 AMRAP 8 Kettlebell Swings 8 Front Rack Lunges w/ KB 8 Push Press w/ KB (8 each arm)StrengthB: CleanEvery 3 Minutes Complete 1 Set Max Rep Touch and Go Clean (Power, Squat or mix of both)...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)2:00 of Couch Stretch each side -then- 40/30 calories on the RowerStrengthB: Metcon (Time)Front Squat 40 Reps for time @ 60% Rack/Unrack anytimeBeat your time from last week!MetconC:...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)12-9-6-3 Ring Rows Tall Box Jumps w/ a step downGymnasticsB: Pull-ups (EMOM x 5)Review Hollow Swing/Kipping/Butterfly Kipping then EMOM 5 One small, easy set of pullups focusing on...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Warmup 2:00 rock bottom squat hold -then- 3 Rounds 10 empty bar Thrusters 10 Good MorningsStrengthB: Back Squat (Max reps)If you hit less than 8 reps last week, lower weight. If you hit...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)Row 300m 10 Burpees 10 Overhead Squats 45/35MetconB: Metcon (Time)For Time 10 Squat Snatch 135/95lbs 25 Handstand Push Ups 10 Squat Snatch 25 Handstand Push Ups 10 Squat SnatchUse Open...

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CrossFit

CrossFit LaSalle, Thrive Performance - CrossFitWarm-upA: Warm-up (No Measure)3 rounds 8 Hip Extensions on GHD 8 Hollow Swings (increase speed each round) Row 200mStrengthB: Deadlift (3-6-9)Weight should decrease each set as reps increaseMetconC: CrossFit Games Open...

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