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 […]

STRENGTH Every 2 mins for 12 mins (6 sets) Perform 3 Sumo Deadlift High Pulls *increase weight each round WOD 3 Rounds For Time: 500m Row 100 Double Unders (2:1 […]

Conditioning WOD 4 Rounds: 10 Ring Rows 15 Kettlebell Swings 20 Air Squats 45 Jumping Jacks *Athletes should focus on quality of reps WOD 8 Rounds: 5 Hang Cleans 4 […]

STRENGTH Dumbbell Bench Press 5 sets of 10 *20 banded pulldowns in between sets WOD 16 Min AMRAP 12/8 Cals on the Assault Bike 16 Handstand Pushups (seated dumbbell Press) […]

SKILL Pull-ups 5 Pull-ups Every Minute On the Minute for 10 Minutes (work on the next progressing variation; Kipping, kipping pull-up, butterfly, strict, chest to bar etc.) WOD 100-80-60-40-20  Double […]