Monday 20/04/06

Making the most of your WOD’s at home? We want to see pictures, be sure to tag us on FB or Instagram or email them! Dynamic Warm Up- Mobility Prepare for: A. WOD: FOR TIME 100 **Double Unders 50 Slam Balls (20/15)|(15/10) 50 Walking Lunges 50 Wall Ball w/ SB* 100 Double Unders 40 Slam […]

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Friday 20/04/03

Dynamic Warm Up- Mobility Prepare for: A. Strength: E3MOM (15 min) 5 Sets of: 7 Bench Press (Athlete Choice lbs) 14 Tempo DB Bent Over Row (1.1.1.1) (Athlete Choice lbs) -Rest as Needed b/t Sets if needed- (Score is Load for Bench) B. WOD: 3 Rounds For Time of: 30 Burpees* 30 Sit-Ups 25/20 Cal […]

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Wednesday 20/04/01

Happy 9th Birthday to Letrono CrossFit…..NO JOKE! Celebrate with us by sending up pictures of you and at your AT Home WOD’s or what your doing to stay active during this time of social distancing. Thank you to everyone who is continuing to support us during these stressful, trying times. #supportyourbox Dynamic Warm Up- Mobility […]

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Monday 20/03/30

Wodify is set up for a 9a class where you can log in an log your “WOD” for the day. The Noon class is set up for the “At Home WOD of the day” to log your scores. The classes are open for 12 hours so you can log anytime during the day! We want […]

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Friday 200327

Virtual Wellness Challenge – Check your email for details on how to get signed up. Challenge starts Monday! Dynamic Warm Up- Mobility Prepare for: A. Strength: E5MOM (15 min) FOR LOAD: 20RM Back Squat  3 x 20 (Score is Load) B. WOD: Complete for time of: 60 Wall Balls (20/14)|(14/10) 60 Pull-Ups 80 Sit-Ups 40 […]

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Wednesday 20/03/25

Virtual Wellness Challenge – Check your email for details on how to get signed up. Challenge starts Monday! Dynamic Warm Up- Mobility Prepare for: A. Strength: 14 Minute E2MOM Sumo Deadlift* For Load   9-6-3-1-3-6-9 *All lifts must be “library” quiet. Goal is to build to heaviest 1 then match or beat your weights on the […]

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Tuesday 20/03/24

Dynamic Warm Up- Mobility Prepare for: A. WOD Tommy Mac Modified 2 rounds for time: 10 Thruster 115/75# 10 Burpees 10 Power Snatch 115/75# 10 Burpees 10 Push Jerks 115/75# 10 Burpees 10 Hang Squat Clean 115/75# 10 Burpees 10 Overhead Squat 115/75# Cool Down FOR QUALITY 50 (Weighted) Sit-Ups 50 Hollow Rocks At Home […]

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Monday 200323

Dynamic Warm Up- Mobility Prepare for: A. Strength:  E3MOM 15 minute For Load  5 x 10 RM Front Squat B.WOD 3 rounds of: 250m Rower or ski erg 30 Air Squats 25 Sit-Ups 20 Push-Ups 15 Ring Rows -Rest 1:00 b/t Sets- Coaches Choice Cool down   At Home WOD: METCON: Demo of WOD https://www.youtube.com/watch?v=FNwgAylW89g […]

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Monday 20/03/16

Dynamic Warm Up- Mobility Prepare for: A. Strength:  E3MOM (15 min) ON A 15:00 RUNNING CLOCK… Build Quickly to Heavy Single Power Clean & Jerk* 5 x 1 *Building should take you up to or past your weight in the workout. (Score is Load) B. WOD: “THE CALI BEAR” EVERY :30 FOR 20 MINUTES 1 […]

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Friday 200313

Dynamic Warm Up- Mobility Prepare for: WOD In Teams of 2. Complete for time in 25 Minutes: 100 Cal Row 100 Pull-Ups 30 Front Squat (185/125)|(135/95) 50 Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. […]

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