Letrono CrossFit

Ragnar Team 2012

Congrats to the Q-Berry’s (Daniel and Tarra) for both getting their muscle-ups yesterday. Daniel was not about to let Tarra have all the glory so he hurried up and knocked a few out! The nice thing is they can both go home and enjoy the accomplishment together! Nice job you two!!

7:30am Class will start next week. Early morning times will be 0530, 0630, 0730, 0900, 01000.

Kids Fit Summer Camp – Tomorrow is the start of our first two week session for our first Kids Fit Summer Camp. Class time is at 0730 or 11a. Hope to see all of your kids there. It will fun and it will keep them active and fit during the summer months.

Warm-Up/Mobility:
Prepare for.

WOD
8rnds
5ea x Arm KB Snatch 32/24 24/16 16/12kg
10  KB Sumo dead high pull
5ea x Kalos Sthenos GetUp side plank

Endurance:
Row 3 X 1000m
4Rds
5ea x KB snatch
10 KB sumo dead high pull
5ea x Kalos Sthenos GetUp side plank

Supplemental WOD for those who want to compete or become better crossfitters.
Do “WOD″ rest recover at least 8 minutes then:

1A- 3 sets for mechanics and speed : Rest as needed
Strict Handstand Push-Ups to 2″ Deficit x Max Reps
Unbroken Double-Unders x Max Reps
15′ Rope Climbs x 2-3 ascents

Rest 3 minutes set up for

2B- 5 sets of:
Bench x 5 reps @ 70% of 1-RM keep adding wght per sets