Letrono CrossFit

Now that is a Chest to Bar Pull-Up. Nice Will!

We had quite a few PR’s yesterday with Grace. Nice job to everyone who either did their first RX Grace or had a PR on their Grace time.  

Congrats to Jaren B. for his first muscle up yesterday! Hard work and dedication pay off.

If you did not receive the newsletter that went out yesterday via email, let us know so we can make sure we have your email in our system.

Softball T-Shirts – If you have ordered one of the T-Shirts, you will need to pay the $10 by Tuesday so your shirt can be ordered. The list of those wanting one will be left on the desk with an envelope. Check off you name and place your money in the envelope. You don’t have to be on the Team to purchase a shirt.

Drop It Like It’s Hot Weekly Challenge:
During this week you will need to complete 200 double unders. If you don’t have your double unders, spend the first 10 minutes working on getting them and then complete 600 singles. If you take 3 or 6 days to complete this, each day you must spend 10 minutes working on them. Everyone will have marks as proof of getting them or trying to get them. You can watch a how to video on www.crossfit.com under excercises and demos.

Mobility/Warm-Up:
Prepare for

WOD:”Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Endurance:
See the board

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

1A-Front Squat 5x 5 %70-90 of 1RM:

2B-3 sets not for time,work mechanics and speed.
Rope Climb x 2 reps (15′ ascent)
Double-Unders x 40 reps
Strict Handstand Push-Up x 8-10 reps
(increase depth/range of motion so that 8-10 reps is challenging)