STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press *Work in teams, changing weights as needed between sets. Rx= Bodyweight (1/2 Body weight to scale) -20:00 Cap- Partner WOD 16 Rounds: 250m row 10 Alternating […]

Mobility 5:00 of Foam Rolling and/or Mobility Work *focus on thighs and hips SKILL 15 mins of Handstand Pushups/Walks skill work WOD In a 5 min window: 40 Toes to […]

Conditioning WOD 20-40-60-40-20 Plate Jumps* 10-20-30-20-10 V-ups (GHD’s Optional) *Plate jumps are both feet on and then off of bumper plate, Fast Footwork! (Not for time, focus on quality of […]

STRENGTH 20 mins to find a Heavy Clean and Jerk for the day WOD 3 Rounds 8 Clean and Jerks 135/95 10 Chest to Bar pull-ups 12 Burpees Over the […]

SKILL Pistols (one legged squat) TEST Max Calories in 1 min on Assault Bike WOD 10-9-8-7-6-5-4-3-2-1 Strict Handstand Pushups (seated dumbbell press) Power Cleans 185/105

STRENGTH Every 2 mins for 14 Minutes (7 Rounds) Perform 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat WOD 6 Rounds 8 Lunges w/KB 70/53 12 Russian […]

SKILL 10 mins working on Kipping Pull-ups WOD 18 Min AMRAP 40 Pull-ups 40 Burpees 40/28 Calories On Assault Bike 80 Double Unders (100 Singles) ABS Finisher Tabata Abs (athletes choice)

WOD For Time: 30-20-10 Bench Press 135/75 Ab Mat Sit-ups  Box Jumps 24/20 *400m Run after each round 20 min Cap SUNS OUT GUNS OUT FINISHER   3 SETS 7 DB […]

STRENGTH Front Squat Every 2 mins for 8 mins (4 sets) Perform 3 Tempo Front Squats 3 seconds down – 2 second hold at the bottom – 1 second up […]

** Schedule Announcement** Crossfit Pistoleros will be CLOSED on 7/4 and 7/5 in observance of Independence Day. In Honor of this day we will be doing “Badger”         In […]