Food: Beef and veal meatballs over a sweet potato hash-cake with various sauces.
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Couch Strecth - Coaches choice DROM
15 minutes to establish a 1RM Push Jerk + Split Jerk.
30 Handstand push-ups *Females - Full 'no knee' 'hand-release' pushups 30 Stepping Lunges *per leg 30 Toes-to-bar 30 Push ups 30 Air Squats 30 Sit ups
Each rep needs to be done with 100% perfect form. Do not advance until all reps are completed in order and with perfect form. No pacing...hit the wall and keep going
CrossFit Football with Jeremy Howard @ 7pm Monday-Thursday
Strength: Power Clean: 1x5@65%, 1x3@75%, 2x3@80%; Clean Extensions: 5x3 Heavy
Skill: 2x20 yd Band Back Pedal
WOD: 3min AMRAP: Heavy Sled Pulls (185/115) 3min AMRAP: Sledge Hammer Strikes (5L,5R) 3 min AMRAP Box Jumps (24/18)
“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.“