December 26 - CrossFit Estero

Food: Roasted mix vegetables. - Recipe Link

1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice


"Pistols 3x5 each leg Roll to squat: 3x5 Roll to pistol: 3x5 each leg"



21-15-9 reps of:

Thruster *95/65


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CrossFit FootballStrength: 10 Min EMOM of 2x Squat Cleans @ 80% 1RM

Skill: 4x Flying 40yds 1:3 work to rest ratio, if time is slower than .2 sec split 5 Burpees paid at end

WOD: 10 Min EMOM 5 Power Snatch 95/65 and 3 HSPU (Failure to complete work in given minute earns 5 Burpee Box Jumps


5 Min AMRAP of Suicide Drill, 10 Overhead Weighted Lunges (45/25) and rest 15s

"The minute you start thinking that you've done it all, that's when you're in the rear view mirror."

-Chris DeWolfe