Feb 25 - CrossFit Estero

Update Important: Make sure you bring a WOD book, Compostion book, or piece of paper to record your numbers every class.

Food: Not recommend often but if in a fix Five Guys burgers NO BUN OR FRIES can be a quick ALMOST Paleo fix...and no dont have the ketchup.  You aren't going to feel the greatest after either...you have been warned! Get extra patties BTW...cheese optional...not recommended but quite delicious

News: Paleo Challenge DAY 10. Get ripped!!!!! It's the Paleo challenge...why are you still eating crap? Get strict people!

News: If you haven't read the blog posts from Monday or Tuesday AND Wednesday please scroll down and get caught up.

Links: Movnat by Robb Wolf

Elite members WOD:

Body Temp Warmup: 5 Minutes

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

Dynamic Range of Motion: 6 Minutes

Strength: 15 Minutes

Find the 1 rep max in the Deadlift.  Take a good amount of rest between attempts and make small jumps once nearing and reaching past PR. Never jump more than 5-10 pounds past a previous PR when making an attempt.

Skill: 12 Minutes

5 Rounds not for time of: Rest adequate between movements. Goal is not metabolic but body/gymnastic control and awkward movement paths.

1x Set up 4 heights of 45 bumpers in row with 2 feet between. Make random and use 1,2,3,4 high stacks.  Grab kettlebells and step up and over each plate in farmers hold.  Drop kettlebells at end and do plyo jumps back through course. That is 1 rep.

1x Jump from top of box to hanging Rope and swing back to box. 2 attempts max to reach back of box

1x Climb to top of pull-up structure anyway possible. Goal is center of gravity on top of structure.  Use mats and spotters.

Conditioning: 15-20 Minutes

Grab a partner, FOR TIME:

Round 1

A Handstand hold each drop earns 10 burpees for team total

B 250m Row


Round 2

Unbroken Air Squats *each pause or rest earns 10 burpees for team

250m Farmer walk *40/30


Round 3

Team runs 1 mile

Finish all burpees for team...not per person.

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Cooldown: 2 minutes

250m Jog