January 13 - CrossFit Estero

ATTENTION: WOD's Announced for Training Box Games Event Saturday 12pm!!!! Food and Fun. Bring friends and family to this awesome spectator event! Scoring of athletes is based on total number of athletes in a division.  Athletes will earn points equal to the place they finish in each heat. For example, if there are 12 competitors and an athlete finishes 1st they will earn 12 points. 2nd will earn 11 points and so on.

12:00pm - Warm-up as a group, foam roll, stretch, Dynamic warm-up

12:30pm - WOD 1 - Female group 1, Male group 2

10 Minute AMRAP of:

5 Thruster 95/65

5 Burpee

1:15pm - WOD 2 - Female group 1, Male group 2

10 minutes to get a max lift in 'ground to overhead' - Score is weight lifted divided by bodyweight.

2:00pm - Final WOD - Female group 1, Male group 2

5 rounds for time of:

20 Box Jumps

20 KB swings 53/35

8 Deadlifts 225/135

400m Run

*Males complete 1 rope climb start of each round

Food: Honey and rice vinegar glazed bacon cooked in the oven.  You want an awesome paleo treat? This is it

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:

Lax ball into hips and butt/glutes + DROM Coaches Choice


Deadlift: 3 w/u sets (5@40%, 5@55%, 3@65%) Working sets: 3@70%, 3@80%, max reps (at least 3) @ 90%

Bench Press: 3 w/u sets, then 3 sets of 5

Strict Pullups: 3 sets @ max reps; add weight if you can do more than 10 strict


3 heavy 40m prowler pushes; rest while class cycles through

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"The difference between the impossible and the possible lies in a person's determination."

-Tommy Lasorda