Letrono Crossfit

WOD WOD, June 8, 2026

coach — Sat, 06 Jun 2026 08:00:00 +0000

WOD – Mon, Jun 8

Intent

We’re kicking off the week with a tough EMOM. The key is choosing calories, reps, and loads that allow you to finish each minute with some time to rest and transition to the next movement.

There is no prescribed rest today, so none of the intervals should take you to a breaking point. If you’re redlining early, it will be difficult to sustain your effort for the full 30 minutes.

The deadlift should feel moderate, but likely closer to the light side considering you’ll complete 15 reps for 5 rounds. Today is also a great opportunity to practice double unders during the odd rounds and accumulate as many single unders as possible on the even rounds.

Getting creative with scaling is often one of the best ways to improve. Just be sure to confirm your scaling choices with a coach before the workout begins.

Warm Up (Checkmark)

General Warm Up (5-10)
:30 Row (:20 easy, :10 hard)
:30 Bike (:20 easy, :10 hard)
5 Inchworm
:30 Row (:15 easy, :15 hard)
:30 Bike (:15 easy, :15 hard)
10 Plate Ground to Overhead
:30 Row (:10 easy, :20 hard)
:30 Bike (:10 easy, :20 hard)
:30 Jump Rope

Specific Warm Up (10-22)
Chest to Bar Pullup:
5 Scap Pullups + 5 Small Kips + 5 Big Kips (2″ hitch)
3x Kip, Kip, Pullup
3-5 Chest to Bar (or option)

Wall Walk:
:15 Wallfacing HS Hold
10 Wallfacing Shoulder Taps (L+R=1)
1 Wall Walk (or option)

Deadlift:
5 Mid shin to middle of knee cap
5 Hip to middle of knee cap
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift

Conditioning (Checkmark)

RX (28-58)
EMOTM x 30
1. 15/12 Cal Row
2. 15 Chest to bar pull up
3. 15 Deadlift (185/125lb.)
4. 50 Double Unders
5. 15/12 Cal Echo Bike
6. 5 Wall Walk

*Goal is try to pick working reps/ loads/ cals that allow you to be done within :45 each round in order to sustain and transition.

Intermediate
EMOTM x 30
1. 12/9 Cal Row
2. 15 Chest to bar pull up (Banded)
3. 15 Deadlift (135/95lb.)
4. :45 double under practice
5. 12/9 Cal Echo Bike
6. 3 Wall Walk

Baseline
EMOTM x 30
1. 7/5 Cal Row
2. 10 Banded pull up or ring row
3. 12 Deadlift (75/55lb.)
4. :45 Jump rope practice (singles, doubles)
5. 7/5 Cal Echo Bike
6. 3 Inchworm (feet stationary)

WOD WOD, June 6, 2026

coach — Mon, 01 Jun 2026 20:00:00 +0000

WOD – Sat, Jun 6

Warm up

Coach’s choice

Holleyman (Time ↓ Shorter is Better)

30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean

F: 14-lb medicine ball to 9 feet, 155-lb cleans
M: 20-lb medicine ball to 10 feet, 225-lb cleans

In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
https://www.crossfit.com/workout/2012/08/30#/comments

Scale Medball and Power Cleans as needed-

Example: 185,155 lb for men / 125,105 lb for women

WOD WOD, June 5, 2026

coach — Sat, 30 May 2026 08:00:00 +0000

WOD – Fri, Jun 5

Intent

Today features a few non-traditional gym movements that will challenge coordination, grip stamina, and muscular endurance. The hanging hip taps will test your ability to maintain a strong hang while moving efficiently. Each time your hand makes contact with your hip, it counts as one rep.

The plate ground-to-overhead is a movement often seen in warm-ups, but today you’ll find out how well you can cycle a relatively light load at high volume. Focus on squeezing your glutes and staying tight whenever the plate is overhead. A strong lockout position should involve full-body extension, not just the arms.

Push the pace and burn it down during the workout. Afterward, we’ll spend time building core capacity with GHD work. Use this as an opportunity to learn proper technique, understand how to scale appropriately, and develop confidence with the movement based on your current fitness level.

Warm Up (Checkmark)

General Warm Up (5-12)
10-10-10 Banded Complex
:20 Bar Hang (feel free to add in side to side kips, normal hips, etc)
10 KB Plank Pull Through
10-15 Plate Good Morning (held at chest)

Specific Warm Up (12-20)
Hip Tap:
10 Bar Hang shifting weight left to right (can even get some hand releases if needed)
:10 Single Arm Bar Hang (each side, make sure staying active shoulder)
10 Hanging Shoulder Taps
10 Hanging Hip Taps

Plate Ground to OH:
8 Plate Deadlift
6 Plate Strict Press
5 Plate Ground to Overhead

Conditioning (Time ↓ Shorter is Better)

RX (24-44)
10-20-30-40-50
Hanging hip tap
Plate ground to overhead (45/35lb.)

Goal: Sub 15
Cap: 20

Intermediate
10-20-30-40-50
Hanging hand release (not touching hip, just releasing each hand for a moment)
Plate ground to overhead (35/25.)

Baseline
10-20-25-30-35
ISO hold (accumulate reps in seconds or scale down total time)
Plate ground to overhead (15/10lb.)

Cool Down (Checkmark)

(48-60)
3-5 sets:
10-15 GHD Situps

*Rest as needed to rotate through
**Scale to parallel if not experienced and use full range if you do GHD’s regularly

WOD WOD, June 4, 2026

coach — Sat, 30 May 2026 08:00:00 +0000

WOD – Thu, Jun 4

Intent

Today is all about grip, muscular endurance, and hanging on to your dumbbells. The goal is to pick up the DBs and avoid setting them down until all 36 reps are complete each round. The dumbbell bench press, bent-over rows, and lunges should be completed as quickly as possible within each work interval.

Choose a load that allows you to move consistently while still challenging your grip and upper-body stamina. The goal is to earn at least 1:00 of rest after each round. RX load is 50/35 lb, but if you’re feeling strong and capable, don’t be afraid to go heavier—as long as you can maintain quality movement and keep hold of the dumbbells throughout the round.

Warm Up (Checkmark)

General Warm Up (5-12)
3 rounds:
:20 Inchworm, Rest :10
:20 Reverse Lunge Step, Rest :10
:20 Banded Upright Row, Rest :10
:20 Air Squat, Rest :10

Specific Warm Up (12-24)
Bench:
5 Pushup
10 DB Bench (easy load)
5 DB Bench (moderate laod)
5 DB Bench (workout load)

Bent Over Row:
10 Bent Over Row (easy load)
5-10 Bent Over Row (moderate load)
5-10 Bent Over Row (workout load)

Lunge:
6 Goblet Lunge (easy load)
6 Dual DB Lunge (moderate load)
6 Dual DB Lunge (workout load)

Conditioning (Time ↓ Shorter is Better)

RX (28-46)
Every 3:00 x 6 sets
12 DB Bench press
12 DB Bent over row
12 Walking DB lunge (6 out away from bench/6 back)

50/35lb.

Goal: Sub 1:40 for working time.
*Score is slowest round
Scale the loads so you can hang on to unbroken reps for at least a few of the rounds.

Intermediate
Every 3:00 x 6 sets
12 DB Bench press
12 DB Bent over row
12 Walking DB lunge (6 out away from bench/6 back)
35/20lb.

Baseline
Every 3:00 x 6 sets
8 DB Bench press
10 DB Bent over row
8 Walking DB lunge (4 out away from bench/4 back)

Cool Down (Checkmark)

(50-60)
Every 2:00 for 4 sets:
:30 Ring Support
20 Barbell Curls

Optional Recovery Flow (Checkmark)

5:00 Mobility:
10 Cat/Cow
5 World’s Greatest Stretch (per side)
10 Banded Pass-Throughs
2 rounds

20:00 Continuous Flow:
4 Rounds:
10 Air Squats (slow and controlled)
10 Ring Rows
15 Light KB Deadlifts
10/7 Cal Bike or Row
20 Alternating V ups
10 Lateral bridge rotations (each side)

WOD WOD, June 3, 2026

coach — Sat, 30 May 2026 08:00:00 +0000

WOD – Wed, Jun 3

Intent

Today is all about engine work—no barbells, no gymnastics, just heavy breathing and plenty of rounds. This workout is inspired by the classic CrossFit benchmark and former CrossFit Games test, Triple 3. Traditionally, that workout is completed straight through: 300 double unders, a 3,000m row, and a 3,000m run.

Today, if you choose the RX version, you’ll still accumulate the same total volume, but we’ve broken it into rounds to make it more manageable and keep things moving. You’re welcome. It’s a little less mentally taxing than staring at the rower for 3,000 meters straight while still delivering the same endurance challenge.

Warm Up (Checkmark)

General Warm Up (5-10)
3 rounds
200′ Shuttle Run (50′ out and back)
100m Row

Specific Warm Up (10-14)
Dubs:
:20 Singles, Rest :10
:20 Alternating feet Singles, Rest :10
:20 Singles Left Leg, Rest :10
:20 Singles Right Leg, Rest :10
:20 High Jump Singles (focus on body position and good bounding mechanics), Rest :10
:20 Double Unders (or attempts), Rest :10
:20 Double Unders (or attempts), Done

Conditioning (Time ↓ Shorter is Better)

RX (16-58)
3 rounds for time:
“Triple 3’s”
100 Double Under
1k row
1k Run

Goal: Sub 36
Cap: 42:00

Intermediate
3 rounds for time:
“Triple 3’s”
100 Single Under/ Double under mix (middle ground)
800m row
800m Run

Baseline
3 rounds for time:
“Triple 3’s”
50 Single unders or line hops
500m row
400m Run

Cool Down (Checkmark)

(58-60)
200m Walk or 1:00 KB Calf Smash (each side)

WOD WOD, June 2, 2026

coach — Sat, 30 May 2026 08:00:00 +0000

WOD – Tue, Jun 2

Intent

Today we’re tackling a couple of classic CrossFit benchmark-style workouts—favorites for some and a test of grit for others. The goal is to move well, stay consistent, and choose scaling options that allow you to keep the intended stimulus.

For the snatch and clean & jerk, select a load that is cyclical and allows for touch-and-go reps. You should be capable of performing 10 unbroken reps if needed, though that doesn’t mean you have to approach the workout that way. Smart sets and quick transitions will often be the better strategy.

The bar muscle-up is a high-skill movement that requires both strength and technique. If strength is the limiting factor, consider scaling to pull-ups and push-ups. If you’re still developing the turnover and transition over the bar, jumping or banded bar muscle-ups are great options to maintain the intended stimulus while building confidence and skill.

Warm Up (Checkmark)

General Warm Up (5-12)
3 rounds:
5 Banded Pass Through
10 Banded Muscle Snatch
15 Banded Good Morning
20 Banded Pull Apart

Specific Warm Up (12-28)
Barbell:
5 Hang Clean Jump and Shrug
5 Hang Clean Elbows High and Outside
5 Hang Muscle Clean
5 Push Press
5 Hang Power Clean
5 Push Jerk
3 Clean and Jerk (from floor)
+
5 Hang Snatch Elbows High and Outside
5 Hang Muscle Snatch
5 Snatch Balance (land in quarter squat)
3 Hang Power Clean
3 Power Snatch (from floor)

BMU:
10 Scap Pullups + 5 Small Kips + 5 Big Kips (2″ hitch)
3-5 Pullups
3-5 Chest to Bar Pullups
3 Hips to Bar
1-3 Bar Muscle (or options)

Conditioning (Time ↓ Shorter is Better)

RX (33-48)
30 Snatch
15 Bar muscle up
30 Clean and Jerk
15 Bar muscle up
For time.

Goal: Sub 10
Cap: 15:00

95/65lb.

Intermediate

30 Snatch
12 Banded or jumping Bar muscle up
30 Clean and Jerk
12 Banded or jumping Bar muscle up
For time.

75/55lb.

Baseline
20 Snatch
15 Leg supported pull or Ring row
15 Wall push up or bench dip
20 Clean and Jerk
15 Leg supported pull or Ring row
15 Wall push up or bench dip
For time.

35/15lb.

Cool Down (Checkmark)

(50-60)
3-4 sets:
:30 GHD Hold (face down)

*add plate at chest or extend arms overhead to add difficulty
**Rest as needed to rotate through

WOD WOD, June 1, 2026

coach — Sat, 30 May 2026 08:00:00 +0000

WOD – Mon, Jun 1

Intent

Today we’re focusing on speed-strength with the back squat. Speed matters when it comes to building strength, and one way to get stronger is by moving lighter loads with as much intent and explosiveness as possible. Control the descent on every squat, then drive up hard and fast. We’ll pair that with plyometric work to reinforce power production.

In the conditioning piece, you’ll see a 2-for-1 wall ball, which can be a challenging movement. Consider throwing the ball slightly above the target to give yourself enough time to complete the second squat before the catch. The rounds are designed to be fast, so scale the bike calories to a number you can consistently finish in under :30 each round.

Warm Up (Checkmark)

General Warm Up (5-12)
3 rounds:
12/9 Calorie Bike (4/3 easy, 4/3 mod, 4/3 hard)
5-10 Tempo Air Squat (:03 lower each rep)
20 Plate Hops

Specific Warm Up (12-22)
Wallball:
5 Wallball Squat
5 Pausing High Wallbal (pause :02 in bottom, throw ball as high as possible)
5 Wallball
3-5 2 for 1 Wallball

Back Squat:
5-5-5 Air Squat (narrow, wide, normal stance)
grab barbell…
5 Tempo Back Squat (:03 lower, :03 bottom)
5 Normal Air Squat
3-5 Box Squat (building to starting load)

Strength (Weight)

(27-37)
Every 2:00 x 5 sets
3 Speed box back squat (50-55% 1rm)
+ 3 Squat jump (no weight, full squat)

*Goal is to control the box squat down, settle but never flop to box, keep tension in hips and stand as FAST AS POSSIBLE to the top of squat. And make each squat jump as HIGH as possible.

Conditioning (Time ↓ Shorter is Better)

RX (41-58)
5 rounds for time
10 2 for 1 wall ball (20/14lb.) (10/9ft.)
7/5 Cal Echo or Assault bike
2:00 rest

Goal: Sub 1:20 rounds (Sub 15:00)
Cap: 17:00

Intermediate
5 rounds for time
7 2 for 1 wall ball (14/10lb.) (10/9ft.)
7/5 Cal Echo or Assault bike
2:00 rest

Baseline
5 rounds for time
5 High wall ball
4/3 Cal Echo or Assault bike
2:00 rest

Cool Down (Checkmark)

:30 Pigeon (each side)

WOD WOD, May 30, 2026

coach — Mon, 25 May 2026 20:00:00 +0000

WOD – Sat, May 30

Metcon (Time)

For today’s workout be sure to scale properly as needed to allow for consistent movement throughout these couplets. The deadlift should be at a weight you could do 15 reps unbroken when fresh. You should not need to break the kettlebell sets today. For the pull up and C2B choose a jumping or band-assisted option that will allow you to keep moving even if in smaller quick sets.

If you cannot run for any reason choose the Echo Bike today at the following distances:

.60km

1.2km

2.4km

For Total Time:

200M Run

12-9-6

Russian KB Swing (Gr/Blu)

Pull-ups

400M Run

15-12-9

Deadlift (185/135)

Bar-facing Burpees

800M Run

21-15-9

American KB Swing

Chest to Bar Pull-ups

WOD WOD, May 29, 2026

coach — Sun, 24 May 2026 20:00:00 +0000

WOD – Fri, May 29

Intent

Today begins with a solid primer lifting session designed to prepare you for the barbell work in the AMRAP. The goal is to gradually build throughout the lifting portion and finish at a relatively challenging load that is heavier than what you plan to use in the workout. This is not a “start heavy and stay heavy” day—focus on quality movement and controlled progression as the weight increases.

After the lift, athletes will deload the bar and prepare for 12 minutes of steady work. Choose a barbell load and gymnastics scaling option that allow rounds to be completed in under 2:00 while still maintaining good movement quality and consistency. The goal is sustainable pacing, not hitting a wall halfway through the workout.

Warm Up (Checkmark)

General Warm Up (5-12)
“Perfect Warmup”
15 Jumping Jack
15 Seal Jacks
20 Power Jacks
10 Open Up Shoulders
10 Leg Swings (each side)
2-3 Inch Worms
3-5 Worlds Greatest Stretch Open/Close
5 Pushup / Downward Dog
5 Boot Strappers
10 Squat Twist / Reach (5 each side)

Specific Warm Up (12-24)
Barbell:
3-5 Normal Deadlift
3-5 Hang Jump and Shrug
3-5 Hang Elbows High and Outside
3-5 Hang Muscle Clean
3-5 Strict Press
3-5 Front Squat
3-5 Push Press
3-5 Hang Power Clean
3-5 Push Jerk
3-5 Clean and Jerk

T2b:
10 Scap Pullups
5 Small Kips
5 Big Kips (2″ hitch)
5 Knees to Elbows (teach leaning back and throwing bar down)
5 Kick to height (knees to elbow then extend legs in kick, teaching quick kick and staying behind bar)
5 Toes to bar (or workout option)
+
4 burpee to rig

Primer EMOM (Weight)

(28-34)
6 minutes of 3 clean and jerks each minute. Start at 50% 1rm. Can be singles or touch and go!

Conditioning (AMRAP – Rounds and Reps)

RX (40-52)
12 Minute AMRAP
10 Toes to bar
8 Burpee to rig
6 Clean and jerk (165/115lb.)

Intermediate
12 Minute AMRAP
10 Hanging leg raise
8 Burpee to rig
6 Clean and jerk (135/95lb.)

Baseline
12 Minute AMRAP
10 Lying toes to rig
8 Burpee to rig
6 Clean and jerk (35/15lb.)

Cool Down (Checkmark)

(55-60)
:30 Cobra
:30 Childs Pose
:30-1:00 Foam Roll Lats (each side)

WOD WOD, May 28, 2026

coach — Sat, 23 May 2026 20:00:00 +0000

WOD – Thu, May 28

Intent

Today’s focus is building the back squat. Load the barbell with intention and let strength be the priority for the day. Athletes should start at a challenging weight and continue building throughout the session. Coaches should be mindful of time management while still allowing stronger athletes enough opportunity to make meaningful jumps in load.

The conditioning piece is intended to be fast, smooth, and consistent. Focus on relaxed running mechanics, steady breathing, and maintaining a consistent cadence throughout. For the wall sits, athletes should be able to complete the prescribed hold time unbroken at least once. If not, scale the duration so the workout remains challenging without turning into an excessively long grind.

Warm Up (Checkmark)

General Warm Up (5-12)
3 rounds:
200′ Shuttle Run (can turn around every 25 or 50′)
:15 Single Leg Wallsit Right
5 Lunge, Lunge, Squat
:15 Single Leg Wallsit Left

lunge, lunge, air squat:

Specific Warm Up (12-17)
Back Squat:
8 Good Morning
5 Kang Squat
3 Tempo Back Squat (:03 lower, :03 bottom each rep)
3-5 Normal Back Squat

kang squat:

Back Squat (Weight)

(22-37)
Every 3:00 x 5 sets
5 Back squat (approximation of 75%1rm or 85% of your heavy 3 from last week)

Conditioning (Time)

RX (41-56)
6 rounds for time
200m Run
1:00 Wall sit (accumulate)

Goal: Sub 2:30 rounds (think 1:00 run, 1:30 to accumulate 1:00 of wall sit) or scale to keep it similar to that!

Wall sit: Hips + shoulders against wall. No hands on legs or wall. Hip crease just below top of knee.

Intermediate
6 rounds for time
200m Run
:40 Wall sit (accumulate)

Baseline
4 rounds for time
100m Run
:20 Wall sit (accumulate)

Cool Down (Checkmark)

(58-60)
:30 Pigeon (each side)
:30-1:00 Pancake

Optional Recovery Flow (Checkmark)

1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 No push up burpee (easy pace)
10 Banded pass throughs
15-20 Banded pull a part
20 Landmine standing rotations (10 each side)
3 Rounds