Wednesday 1/24/2018


 
Russ Greene
Troy came across a great article from the CF mainsite to share. It really hits home for  me. I did my first CrossFit WOD in 2004, Afghanistan, Bagram, Camp Chapman and the rest has led me on this journey.
“After 15 years of CrossFit training, I have finally completed Fran in less than three minutes.”
This is a dubious distinction. I suspect I have taken longer to reach a Read More…

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Tuesday 1/23/2018



Get registered for the CF Open 2018!!! We have another fun 5 weeks planned!
No 9a Playcare on Tuesday this week. 
Dynamic Warm-Up – Mobility
Prepare  for..
A. WOD:
30 min AMRAP of:
10 DB Push Ups 50/35, 40/25, 30/15
10 DB Dead-Lifts
500m Row
10 DB Walking Lunges, Farmer Carry
10 DB Power Cleans
400m Run
B. Strongman:
8rds
Sled push x25M
Strict Pull-ups x 8
Sled pull x25M
Then
KB swings x 200 as many as Read More…

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Monday 1/22/2018



Coach Taylar has been with Letrono CrossFit since 2012 when he started as a young kid (ok man) who had taken a Crossfit type class while he was a student at the University of Utah and wanted to continue on. After being Read More…

Posted by Letrono Crossfit in WOD Blog | 2 Comments

Friday 1/19/2018



Saturday Schedule:
6a – Oly
7a – WOD
8a – Striking
9a – WOD
Sunday Schedule:
9a – WOD
Dynamic Warm-Up – Mobility
Prepare  for..
A.  Sport Specific – Snatch
Every 2 min, 8 sets (16 min)
Row or bike, 20 seconds hard
3 squat snatches
Following the same format we have, spike the heart rate and perform 3 heavy, technically sound lifts. Adjust load up or down as needed. Read More…

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Thursday 1/18/2018



Dynamic Warm-Up – Mobility
Prepare  for..
A. WOD: “No Loopholes”
5 RFT
50 Double Unders
20 Alternating Cossack Squats w/ KB Goblet Hold G/P P/B B/Y
10 Single-arm KB Presses (5 each arm)
–REST 90 Seconds–
Repeat
B. ROMWOD:
Lats, Shoulders and IT Band

C. Strongman:

Find your heaviest farmers walk x25M

Then

Drop weight x 20lbs on ea bar
7rnds
Farmers carry x50M
Swings x20 big Read More…

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