Skill/Strength
-5x20m Walking lunges with KB 53/35. In between sets 20 Push-ups.
![th[6]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/03/th6-300x225.jpg)
WOD
Death by Kettlebell
-Min 1: 1 KB Snatch + Thruster (Right)
1 KB Snatch + Thruster (Left)
-Min 2: 2 KB Snatch + Thruster (Right)
2 KB Snatch + Thruster (Left)
Goal/Time Cap 15 minutes
CrossFit Games Open begins today so we will be doing the open WODS on Friday’s. When the CF Open is over, we will continue to honor our heroes with our HERO WOD FRIDAY’S.
Skill/Strength
-100 KBS 53/35
Every time Kettlebell is placed Down 5 Goblet Squats.
WOD
18 min AMRAP
-15 Box Jumps
-12 Push Press 135/95
-9 T2
Skill/Strength
3×5 Back/Front Squats 75%
P.J’s B-DAY WOD
2 Rounds
-20 Deadlifts 155/115
-1 Bear Complex
-9 Burpees
-7 Snatches
-8 Front Squats
***Cash Out 41 Calories on Bike***
WOD will begin with a 40m Sprint and have an additional sprint EMOM.
NOAH
For Time
Buy-in: 67 Push-Ups
Then,
3 Rounds
-800 meter Run
-23 Pull-Ups
-23 Wall Ball -Shots
-21 Deadlifts (165/105 lb)
Cash-out: 67 Push-Ups
This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.
*****
Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment.
WOD
Old Ball and Chain
Buy in 200m Buddy Carry
2 Rounds
-14 Deadlift 155/105
-14 Cal Row
-14 Pull-ups
-14 Hang Cleans
-14 T2B
-14 HSPU
-14 KBS 70/53
-14 KB Snatch
Cash Out 200m Buddy Carry
While one partner works other holds on too the pull-up bar. Once partner drops switch.
Skill/Strength
5 Sets Clean Complex
-1 Hang Clean
-1 Power Clean
-2 Push Press
Weight heavy enough to finish the Complex unbroken with proper form all parts of the movement.
WOD
In a 3 min window complete
-10 Box Jump Overs
-200m Run
-Remainder of the time AMRAP C&J.
WOD will be finished when 75 total C&J are completed. 1 min rest between rounds.
Skill/Strength
Deadlift
4×10 75%
WOD
22 min AMRAP
-20m Single Arm Dumbbell OH Walking Lunge 50/35
-12 Alt Dumbell Snatch 50/35
-5 Buprees Facing Dumbell
Strength/Skill
Front Squat
1×5 65%
1×5 70%
1×3 75%
1×3 80%
1×1 85%
1×1 AHAP
WOD
21-15-9-15-21
-Thrusters 95/65
-Wall Balls 20/14
5 T2B in between each round except afer the last 21.
“21 Guns”
21 min AMRAP
-400m Run
-21 Push-Ups
-21 Box Jumps
-15 Burpees
-9 Pull-Ups
