for time:
lunge 400m

post time in comments

Be warned that your decision to take supplements can be risky. The NCAA has strict policies regarding circumstances in which athletes test positive for banned substances. Do your homework and do not risk your eligibility. Read more HERE


15x100m sprints
do one rep every minute on the minute. Rest the remaining time of the minute. For example, if it takes you 20s to run 100m, you have 40s to rest.

wod
3 sets of:
max strict pull ups minimum of 8
5 pistols each leg
alternate exercies with 1 minute rest after sets


For Time:
800 m Run
50 Ring Dips/abar dips,, reverse dip ring push ups or push ups. whichever one you can do or have equipment for
800 m Run
50 Dumbbell Swings

Post reps total time.

Stretching??? PNF Stretching!!



15-12-9
Dumbell Thrusters
Burpees

I am often asked about supplements. So I have teamed up with Advocare to get you guys the best product available. They use a company called informed-choice to test the products to ensure they comply with NCAA drug testing policies! Click HERE to find out more!

what about recovery?

wod
front squats
5-5-5
between sets, do handstand holds for 1 min

for time:
600m run
7 rounds of:
5 One arm sdhp each arm
5 One arm snatch each arm
5 One arm overhead squat each arm (hand touches ground)
600m run

back squats
1-1-1-1-1

3 rounds for time:
5 handstand pushups
10 box jumps
15 dips/ reverse dips (look it up)

please consider getting a jump rope that we can make the appropriate length for you. They are around $10-$15. HERE is a link for MuscleDriver. They have a variety of ropes. I suggest the Ultra Speed Cable Jump Rope or the Championship Freestyle Jump Rope.

Many of you have inquired about supplements. Therefore, Elite CrossFit has teamed up with Advocare to provide our athletes with the best supplements on the market. As most of you know, we recommend a multivitamin, an antioxidant and Omegas. Advocare supplements are guaranteed to of the purist of ingredients and have been tested by Informed-Choice to ensure the comply with NCAA rules. you can find out much more HERE about these performance enhancing supplements.

wod
bench press
3-3-3-3-3

20 min amrap:
800m run
20 pull ups

wod
strict pull ups
3x max reps

for time:
200m swim
25 burpees
200m swim
25 burpees
200m swim

importance of fish oils. Are you taking them?



Have you gotten a jump rope? Please post that you have!


wod
run or row 5K

Are you taking your multivitamin, antioxidant, and Omegas? If not, why? If you're not, the you better start. These should be commonplace to your diet.
Read up on the benefits of:
multivitamin
antioxidant
Omegas

wod
overhead squat
3-3-3
front squat
3-3-3
back squat
3-3-3
then
25 unbroken burpees

Post loads in comments

10 Worst Diet Mistakes

wod
6 200m run
rest 2 minutes between

then
10 minute amrap:
1 burpee
7 handstand push ups
7 box jumps
6 db/kb snatches ea arm