Feb 7 - CrossFit Estero

My favorite Guac recipe HERE thanks to Alton Brown.  Browned ground lamp and homemade salsa right.  I highly recommend getting some practice making guac....it requires no cooking skills...just some dicing and measuring and mixing.  EVERYONE who has 2 thumbs and 2 hands should be able to make it. No exceptions!

News: Paleo Challenge pushed back to Feb 10....We need you guys to sign up!!! All the CrossFit coaches are participating. If you think you are too lean or whatever you are wrong...The Paleo challenge isnt about weight loss...it is about body composition. Whoever shows the greatest physical transformation will win. That could mean gaining 10 pounds of muscle or losing 10 pounds of fat. It is fun to track your progress and get over those plateaus that most of you are at. Or if you have been putting off going full Paleo now is the time!

Elite members WOD:


Snatch Grip Deadlift on a 45# Plate - Build to 65% of regular Deadlift 1RM and perform sets of 5 until you are close to failure


Snatch Grip Deadlift on 45# plate - same as above with 75%

Snatch Hi pulls - Start with 95# and build up to 135#..sets of 5 reps with each weight increase


Handstand Walks

Advanced: Handstand walk and hold then turn and walk back. Work on balance and toes pointed


Set a timer for 20 minutes:

Score is total reps any way possible of:

Box Jump

Ring Dips = males /Ring push-ups =  ladies


GHD Situps

Back Extensions

Keep  a running count..


Set a timer for 20 minutes:

Score is total reps any way possible of:

Muscle up - 2 points

Strict pullup

Skin the cat

L Pullup - 2 points

Handstand Pushup

One arm pushup

Box Jump - Hi box + 45 plate


250m Row on 10 dampener setting

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