Friday 170630

4th of July Hours – 7a and 9a ONLY!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

A. WOD: 5 RFT
600m Run
10 Zercher squats, from the ground
10 Tall Box Jumps. 30/24, but may add height if desired.

Advance: 165/105
Rx: 115/75

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

B: Build to a heavy but not maximal Front Squat X2 + Jerk

C: Row easy for 15-20 min. Flush body to prepare for tomorrow, and get ready for next week’s retests.

Thursday 170629

Layton High School Mini Cheer Camp Info –  For any of you who have kiddos between the ages of 3 and 13 years old, check out the link for more info and registration. registration. http://www.laytonhighcheer.com/uploads/4/3/1/8/43187767/layton_high_mini_cheer_football_2017.18.pdf

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD
1.

4 RFT of
20 wallballs 20/14 14/10 10/8
20 Double Unders

-Rest 2 Min-

2.
1000m Row

-Rest 2 min-

3.
4 RFT of
7 cal Ski Erg
10 GHD Sit Ups/abmat

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

 

Wednesday 170628

4th of July Hours 7a and 9a ONLY!

July = HERO MONTH. Do a minimum of 19 WOD’s and get an epic Letrono CrossFit Hero T-shirt. Watch for the WOD tracking board where you will track your WOD’s. Tracking starts Saturday!

Dynamic Warm-Up – Mobility

Prepare to for..

A. Strength:
4 sets each, alternating. 
A1: Rack Pull 2-6 reps. Add weight or reps from 2 weeks ago. This is the final week of this. Retest next week.
A2: ME Ring Row or bent over BB Row @60-70% bodyweight @2020, set terminates when tempo cannot be maintained.

B. WOD:
6 min AMRAP

6 T2B
24 DU

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:
C: Alternate for 3 sets

C1: Goblet cossack squat 6-8 reps per side
C2: Double DB Push Press, 6-8 reps 

D: Alternate for 3-4 sets
D1: Single arm pushup X max rep, OR single arm DB Bench, increasing reps and/or weight from last time. (10-12 reps)
D2: Single leg biased deadlift, 6-8 reps per side

Tuesday 170627

4th of July Hours – 7a and 9a ONLY!

July = HERO MONTH. Do a minimum of 19 WOD’s and get an epic Letrono CrossFit Hero T-shirt. Watch for the WOD tracking board where you will track your WOD’s.


Kidney for Coach
– For many of you the name Lindsay Hassel is a familiar name in the Utah CrossFit Community. Lindsay is the Head Coach at CrossFit the Club in South Ogden. Lindsay is in Stage 5 Kidney Failure and is undergoing a kidney transplant with his wife as the donor, this week. Read more about Coach Lindsay. http://www.crossfittheclub.com/kidney-for-coach/

We would like to help support Lindsay and his family by honoring them during our JULY HERO Month. We will be accepting donations at the end of HERO Month and we will make one big donation from Letrono CrossFit. For those of you who will complete 19 or more WOD’s, you can donate $25 for your EARNED T-Shirt and we will donate that to the Hassel family :-)

Dynamic Warm-Up – Mobility

Prepare to for..

 WOD:
For Time, 3 Rounds
15 power snatch
10 overhead squat
5 striking combos (2, 3, Roundhouse kick)

DIRECTLY INTO
3 Rounds
15 push press
10 cal ski
5 striking combos 

75/55 . Move fast.

This is an individual workout. Combos are done either in the air or on the bags.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

C: Alternate for 3 sets
C1: Front Rack Box Step Up, increase weight or reps from last time.
C2: Seated Arm over Arm sled pull, 2 strap lengths. Be sure to try to disengage upper trap.

 D: 3 sets
D1: Lateral box step up, 10 reps
D2: Half kneeling single arm press, 8-10 reps

Crossover Symmetry recovery

Monday 170626

Jump RopesYou can bring your jump ropes back and hang them up, we now have plenty of room!!

Dynamic Warm-Up – Mobility
Prepare to for..

A. WOD:
36 min total. 18 min of work.

3 x 6 min AMRAP, 6 min rest.

A1:
16/12 Cal Bike
8 DL  (Advance: 255/175 /Rx: 185/125 /S: 155/95/ B: 135/65)

A2:
10/7 Handstand Pushups.
5 Power Clean  (Advance: 205/135/ Rx: 170/115/ S: 135/95/ B: 115/75

A3:
Cindy
5 pull ups
10 push ups
15 air squats
**Scale pull ups to 10 second chin over bar hang for today. May use legs and do so on portable bar or rings, and use legs as little as possible to keep chin up. Goal is full contracture of “pullup muscles.” Remember to keep the neck long in this hold.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

B Snatch
B1: EMOM 6
1 muscle snatch, build

B2: E2MOM 4 sets (8 min)

High Hang Snatch + Hang Snatch, pause in receiving position of second snatch

B3: E2MOM 6 sets (12 min)
Snatch
Build to a heavy, not maximal. 

C: Clean
C1: E2MOM for 4 sets
Hang Power Clean + Power Clean

C2: E2MOM 4 sets
Hang Clean, pause in receiving position

 C3: E2MOM 6 sets
Clean
Build to a heavy, not maximal


Friday 170623

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: Nate”
20 min AMRAP
2 MU
4 HSPU
8 KBS R/G

Scale:
4 dips
6 Barbell Z Press
8 KBS

4 dips instead of MU, and NO MORE THAN 2 abmats. If not possible, use a box for HSPU or do 6 DumbBell Z press on ground)

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

 

COOL DOWN

ABOVE and BEYOND: 

Alternate for 3-4 sets

B1: Bulgarian split squat, 8-10 reps
B2: max rep ring row @2020, set terminates when tempo cannot be maintained

Rotate for 3 sets
C1: Ring Push Up, @2121 Max rep
C2: Single arm high pull, 5-8 reps
C3: Ring Body saw w/pause, 30 sec

https://www.instagram.com/p/BTMDDKdjh2_/?taken-by=marcusfilly&hl=en

D4: band pull aparts 10-15 reps

 

Thursday 170622

July is right around the corner which means HERO MONTH. This month we will be honoring the fallen with HERO WOD’s. Everyday in July will be a HERO WOD with the exception of Thursday’s. YOU do 19 HERO WOD’s the month of July and YOU will EARN yourself a Letrono CrossFit HERO T-Shirt!! 

JUMP ROPES – If you have a personal jump rope that is hanging up with the MEMBER’S ROPES, please take it home by the end of the week so we can clean up the ropes that don’t belong to anyone and taking up valuable space. You can bring your ropes back next week!!

A great read regarding Nutrition: “5 Diet Tips to Maximize Muscle Growth”http://boxlifemagazine.com/5-diet-tip-to-maximize-muscle-growth/

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD  “Firestarter”
3 man teams / 3 Rounds    
P1 200m Run
P2 Max Double Unders
P3 Max Heavy Sled Push

The Runner is the pacer, p2 and p3 will work until runner returns and then rotate. The whole team will rest 90 seconds then go again. Score is total number of DU and sled pushes (once down green is 1 rep) from all 3 rounds. 

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute  

COOL DOWN

Wednesday 170621

Bama Jr, maxing out his dead-lift, great job SAM!!

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
Build up to a heavy Push Jerk

B. WOD: “Nicole”
Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

*Score if total number of pull ups.

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

C. ABOVE and BEYOND:
C: Alternate for 4 sets

C1: Single Arm Push Up, Max rep, OR Single Arm DB Bench, 8-10 reps each arm
C2: lateral box step up, 10 reps each leg

 D: Bike/row/run for 15-20 minutes, easy. Flush legs

Tuesday 170620

Dynamic Warm-Up – Mobility
Prepare to for..

 WOD: 4 Sets, alternating 20-25 min
A1: Front Squat 4-6 reps @42×1 (this is the final week of this. Retest in 2 weeks)
A2: Max rep Push Up in 30 sec. 

B. Finisher
5 Min AMRAP 
5 Front Squat 75/55
5 STO 75/55

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:

C: Alternate for 3-5 sets (Do NOT count warm up sets for cleans. Warm up, then proceed into the rotation.)
C1: 2 Hang Clean + 1 Power Clean
C2: DB Split Jerk, 4-5 reps, NO pause, but still get some reps in with off leg. 

D: Rotate through for 4 sets
D1: Double KB Front Rack Carry, 100′ (down and back once)
D2: Ring Support, 15-30 seconds
D3: Beat swings, 10-20 reps for quality.
D4: Bottom of ring dip support, 15-30 seconds

Notice her control, and that the movement is stomach and shoulder driven, there is not an excessive arch forward to gain momentum.

Feet together, toes pointed, whole body tension.

 

 

Monday 170619

IMG_1278

 Happy Father’s Day to all the Dad’s at LCF!! 

3rd Annual Pineview WOD/BBQ – We are planning for another epic event this year at Pineview with a Beach WOD, BBQ, Boats, Besties, and fun in the sun!! We are looking at Saturday August 12th!! Mark your calendars. There is a slight possibility that there will be a change in date from the 12th to the 5th, so put both dates on your calendar’s to be sure you can make it!

We are still looking for a 9a Playcare attendant for Friday’s at 9a starting the first week of July. Let Sara know if you are interested! 

Dynamic Warm-Up – Mobility
Prepare to for..

A. Strength:
Front Squat 5 x5 @ 90% of 5RM

B. WOD:
3 RFT

1 Snatch
2 Overhead Squat
3 Cleans
4 Shoulder to Overhead
50 walking lunges, total

Advanced 185/135
RX 115/75

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

ABOVE and BEYOND:
C: Alternate for 3 sets

C1: Single Arm Ring Row, Max Rep
C2: Romanian Deadlift 6-8 reps @2021

D: Alternate for 3 sets
D1: Single Leg Deadlift, with barbell, 10 reps per leg
D2: 3 point dumbbell row, 12-15 reps, does not need to be strict.