Friday 3/18/2016
Open 16.4 Complete -55 Deadlift -55 Wallballs -55 Calorie Row -55 HSPU *** 13 Minute AMRAP***
Open 16.4 Complete -55 Deadlift -55 Wallballs -55 Calorie Row -55 HSPU *** 13 Minute AMRAP***
Strength Wendler Deadlift WOD 4x400m Run **2min rest in between each** 10min EMOM -ODD 15 Wallballs 20/14 -EVEN 15 KBS 70/53
Strength Wendler Back Squat/Bench Press “Ladies are Back!!!” WOD “MARY” 20 Minute AMRAP -5 HSPU -10 Pistols -15 Pull-ups
Strength Wendler Press WOD 5 Rounds for Time -8 Thrusters -6 Box Jumps -2 Rope Climbs
“Attack Your Goat Monday” Feel free to attend the gym and work on any weaknesses you may be encountering throughout the WODs. If you have already done 16.3 let’s try […]
Workout 16.3 7-min. AMRAP: 10 power snatches 3 bar muscle-ups RX: M 75 lb. F 55 lb. Scaled: M 45lb. W 35lb. 10 power snatches 5 jumping chest-to-bar pull-ups ” […]
CARDIO THURSDAY’S! Strength: Bench Press/Shoulder Press WOD: 2 Rounds For Time 100 Double Unders 50 Sit-Ups 800 M Run (2 Laps) Cash Out: 5 Tire Flips “Let’s have an active recovery […]
Strength Wendler Deadlift WOD 15 Minute AMRAP -6 Deadlift -12 Air Squats -6 HSPU -12 Chin-ups “Crossfit Pistoleros would like to congratulate Mr. Cavazos as the athlete of the month […]
Strength: Wendler Squat WOD: 3 Rounds For Time 400 Meter Row 30 KB Swings 20 Wallballs 10 Clean and Jerk “If it dosen’t challenge you it doesn’t change you. Keep […]
“ATTACK YOUR GOAT” Work on any technique, strength or gymnastic movement you feel you can improve. For those that want to redo 16.2 the gym will be available. Scores for […]