12/28/2017

Letrono Crossfit – WOD

WOD

Metcon (No Measure)

E2Mo2m

4 rds

200 m Ski Erg 5 Stone over Shoulder

2. E2mo2M

4 rds

20 Cals on Assault Bike + 50m farmer carry R/G G/P P/B

Strongman

Metcon (No Measure)

4 rds

ZERCHER WALK 50M

DB KB LUNGES 25M

Then

4 rds

Zercher Deadlifts x 2

DB KB Strict press x 2

Then

Assault bike or Row

All out 1min

Keep riding 2mins

Repeat 8 Times


12/27/2017

Letrono Crossfit – WOD

Strength

Back Squat (3 x 16)

Warm up with sets of 5-6 reps or so, until you approach the weight you think you can do.

Strength

Back Squat (3 x 16)

Warm up with sets of 5-6 reps or so, until you approach the weight you think you can do.

WOD

Metcon (Time)

10-8-6-4-2

Deadlift

Handstand Push Up

DL

Men Rx 225-245-265-285-305

Women Rx 155-175-185-195-215


12/24/17

Letrono Crossfit – WOD

12/24: Metcon (Time)

“Jingle Kettlebells”

Teams of 2

20 min AMRAP

10 KB hang to overhead

10 KB upper cuts

10 KB goblet squats

40m suitcase carry

*KB must not touch ground, 10 burpee penalty

Metcon

12/23/2017

Letrono Crossfit – WOD

Metcon

A: Metcon (Time)

12 Days of Christmas

1 250 m row / .3 mile bike / 200 m run / 200 m ski

2 Bear Complex 135/95

3 HSPU / Pike Push Up

4 Muscle Up / Burpee Broad Jump

5 Box Jump 30/24

6 Wall Ball 2 for 1 20/14

7 T2B / sit ups

8 KB Swing R/G

9 Burpees

10 Dead-Lift 135/95

11 Pull Ups

12 Wo/Man Makers 50/35

Main WOD

12/23/2017

Metcon
Metcon (Time)
12 Days of Christmas
1 250 m row / .3 mile bike / 200 m run / 200 m ski
2 Bear Complex 135/95
3 HSPU / Pike Push Up
4 Muscle Up / Burpee Broad Jump
5 Box Jump 30/24
6 Wall Ball 2 for 1 20/14
7 T2B / sit ups
8 KB Swing R/G
9 Burpees
10 Dead-Lift 135/95
11 Pull Ups
12 Wo/Man Makers 50/35

12/22/2017

Letrono Crossfit – WOD

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Main WOD

12/22/2017

Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Main WOD

12/21/2017

Metcon
Metcon (AMRAP – Reps)
Teams of 4
3 Rounds
30 sec on 60 sec off
P1 Max Cals on Assault Bike
P2 Max Heavy Sled Push
P3 Max Cals on Ski Erg
P4 Max GHD or AbMat Sit ups
Each team mate will work at the same time and rest and rotate to the next event at the same time.
Score is combined reps as a team

Strongman
Metcon
EMOM (15min)
Even-Sandbag over shoulder (max reps)
Odd-Ski erg (max cal)

Then

10min
Max distance bear hug carry w/ max weight

Then

Bike 150cal @ (hold your wattage consistent)