Skill
Rowing
WOD
In Teams of 2:
7,000 Meter Row
One Partner rests while the other works
Sub 27:00 = RX+
Sub 29:00 = RX
*38 min cap
(if uneven)
In Teams of 3:
10,000 Meter Row
One Partner works while the other two rest
Sub 39:00 = RX+
Sub 42:00 = RX
*50 min cap
Strength
Bench Press
30 @ 95/55
25 @ 115/75
20 @ 135/85
15 @ 155/95
10 @ 185/105
*9 min cap
WOD
For time:
10-8-6-4-2
Squat Cleans 155/105
*Tower run after each round
Strength
Backsquat
WOD
18 min amrap
30/21 Cal bike
12 Strict Pull-ups
12 Burpees
12 Alt Dumbbell Snatch 55/35
Hero WOD
Frank Palombo
For Time:
50 Back Squats (135/95 lb)
40 Burpees
30 Overhead Squats (135/95 lb)
20 Burpees
10 Front Squats (135/95 lb)
This Firefighter Hero WOD is dedicated to Frank Palombo, FDNY, Ladder 105, who was killed on September 11, 2001.
Strength
Every 2 mins for 12 minutes (6 sets)
Perform 5 Deadlifts
*Increase weight every set
ART’s Farewell Partner WOD
BUY IN
100 Med Ball Partner Sit-ups
One Person works while the other rests
150 A-ssault Bike Cals
150 R-ing Rows
150 T-oes to Bar
Cash Out
100 Med Ball Partner Sit-ups
Strength
4 rounds
3 Negative Pull-ups
12 Back extensions
10 Land mine rows or bent over rows
*not for time
WOD
For time:
27/20 Calorie Row
27 Thrusters 75/55
27 Dumbbell Bench Press 50/35
21/15 Calorie Row
21 Thrusters 95/65
21 Dumbbell Bench Press 50/35
15/10 Calorie Row
15 Thrusters 115/80
15 Dumbbell Bench Press 50/35
9/6 Calorie Row
9 Thrusters 135/95
9 Dumbbell Bench Press 50/35
Strength
Every 2 mins for 16 minutes (8 sets)
Perform 3 Front Squats
*Build to a heavy triple
WOD
100m Run
100 Double Unders (150 singles)
-1 min Rest-
200m Run
80 Double Unders (120 singles)
-1 min Rest-
300m Run
60 Double Unders (90 singles)
-1 min Rest-
300m Run
40 Double Unders (60 singles)
-1 min Rest-
200m Run
20 Double Unders (30 singles)
-1 min rest
100m Run
10 Double Unders (15 singles)
Strength
Snatch
Every 2 mins for 14 mins (7 sets)
Perform 1 Power Snatch + 2 Overhead Squats
WOD
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
Box Overs (24/20)
*20 min Time cap
Athletes, the coaching staff at Crossfit Pistoleros are excited to announce that the 3:30 pm class will now be the 3:00 pm class. All other class times will remain the same. This new change will begin Monday. We also would like to welcome two new coaches Ernie and Sam. We hope to continue to provide a great fitness environment and thank all of our athletes for their participation!
-Crossfit Pistolero Staff
Class Times:
6:30 am
7:30 am
8:30 am
9:30 am
Closed from 10:30 am to 3:00 pm
3:00 pm
4:30 pm
5:30 pm
Peter Herrera Hero WOD
Cash in: 49 Push-ups
12 min AMRAP
12 KB Swings
19 Wallballs 20/14
83 Double Unders
Directly into:
3 Rounds:
3 Deadlifts 315/225
24 DB Snatch 53/35
19 Calories (rower or bike)
Cash out: 28 Burpees
This Hero WOD is dedicated to Deputy Sheriff Peter Herrera of El Paso County Sheriff’s Office, Texas, who succumbed on March 24, 2019 to wounds sustained when he was shot three days earlier after pulling over a vehicle. Deputy Herrera had served with the El Paso County Sheriff’s Office for 11 years. He is survived by his wife.
