Monday - July 30 - CrossFit Estero

Key to awesome tacos is fresh ingredients.  My favorite meat is diced-small steak.  Sirloin works fine or even flank/skirt.  Cut into small pieces and pan-fry real quick 2-3 per side

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

Elite WOD

Strength: 15 min establish 1RM OHS

Skill: 5 min Double under work

Conditioning: 3 Rounds For Time: 6 Overhead Squats @75% of 1RM, 250m Run, 12 Pullups  ::CASHOUT:: 2x5 per Arm Turkish Getups (NFT)

Basic WOD

Skill: Kettlebell Work - Snatch, Clean/Jerk, One-arm swing

Skill 2: Broad Jumps - max jumps - 10 total reps

Conditioning: 10 rounds for time, 15 minute cap: 10 jump and touch (any object 6 inches over max reach), 10 Kettlebell Swings, 10 Kettlebell Thruster (1 bell hold in rack position with both hands) *pick one bell weight and stick with for entire wod.

CrossFit Football WOD

Strength: 12 Snatches @ 75%

Skill: 25m Band Sprints

Conditioning: 3 Rounds For Time: 12 Lateral Burpees, 12 Lateral KBS (53/35), 12 Anyway Overheads (135/95)