Friday 21/04/09

Congrats to Coach Mario for advancing to the CrossFit Quarter-Finals!!  Dynamic Warm Up- Mobility Prepare for: A. Strength: For max load: 4 rep-max Front Squat Time cap: 20 min. B. WOD: For time: 120 wall-ball shots 120-cal. row 20/14-lb. ball, 10/9-ft. target Time cap: 15 min. C. Cool Down: Foam Roll  

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Thursday 21/04/08

Dynamic Warm Up- Mobility Prepare for: A. Strength: 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy (Score is Weight) B. WOD: “Diane” 21-15-9 reps for time of: • Deadlift 225/155# • HSPU C. Cool Down: 3 SETS 15 Diamond Push-Ups 15 DB or BB Skull-Crushers (Athlete Choice, Light) -Rest 1:30 b/t Sets- (No Measure)   […]

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Wednesday 21/04/07

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Hang Squat Clean (Score is Weight) B. WOD: 3 ROUNDS FOR TIME 25 Sit-Ups 15 Slam Balls (30/20)|(20/10) 5 Hang Squat Cleans (185/135)|(135/95)* *Option for Athlete Choice, AHAP. (Score is Time) C. Cool Down: 5 SETS (:20 […]

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Tuesday 21/04/06

Dynamic Warm Up- Mobility Prepare for: A. WOD: 5 SETS FOR MAX REPS 1:00 – Walking Lunges 1:00 – Double Unders 1:00 – 200m Run 1:00 – Crossbody Mountain Climbers 1:00 – Plank Hold or Glute Bridge Hold -1:00 Rest b/t Sets- (Score is Reps)  

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Monday 21/04/05

Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat (Score is Weight) B. WOD: FOR TIME 4 ROUNDS 5 Power Snatch (155/105)|(115/75) 3 Burpees Over the Bar Immediately Into… 6 ROUNDS 3 Power Snatch […]

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Friday 21/04/02

Dynamic Warm Up- Mobility Prepare for: A. WOD: “WHITE” Five rounds of: 15′ Rope climb, 3 ascents 10 Toes to bar * 21 Walking lunge steps with 45lb plate held overhead Run 400 meters *Option for 15 Tuck-Ups instead of T2B “U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade […]

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Thursday 21/04/01

Troy and Eric – The two masterminds behind LCF.  HAPPY BIRTHDAY LETRONO CROSSFIT – 10 YEARS!!!! Dynamic Warm Up- Mobility Prepare for: A. Strength: ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep Power Clean & Jerk (Score is Weight) B. WOD: “GRACE” 30 reps for time of: Clean & Jerk 135/95#

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21/03/31

Dynamic Warm Up- Mobility Prepare for: A. WOD: “Fran” 21-15-9 reps for time of: Thrusters 95/65# Pull-ups B. Strength: 4×3 Overhead Squat (Moderate) (Score is Weight)

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Tuesday 21/03/30

Dynamic Warm Up- Mobility Prepare for: A. WOD: “Annie” 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups B. Finisher: 3 SETS 500m Row -Rest 2:00 b/t Sets- (Score is Slowest Set)

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Monday 21/03/29

Dynamic Warm Up- Mobility Prepare for: A. WOD: 3 SETS FOR TIME 30/25 Cal Bike 25 Box Jumps (24/20) 20 Burpees 1:30 Push-Up Plank* *Perform 5 Hand Release Push-Ups each time you break. No Push-Ups if you complete the 1:30 unbroken. -Rest 1:00 b/t Sets- (Score is Time) B. Finisher: 3 SETS FOR MAX REPS :45 […]

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