Crossfit Pistoleros

Forging Elite Athletes

Friday 12/21/2018

CFP

“Chad Wilkinson”

For time:

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack / Weighted Vest (45/35 )

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Michael Wilkinson of the US Navy died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “We lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. This WOD was programmed as a celebration of his life and to honor his memory.

Thursday 12/20/2018

CFP

5th Annual 12 Days of Christmas WOD

Make it a special occasion and wear your Ugly Christmas Sweater for the WOD. 

If not, come in any festive holiday attire.

🎄12 Days of Christmas🎄

For Time:

1 Back Squat  95/65

2 Snatches  95/65

3 Pullups

4 Lunges

5 Deadlifts  95/65

6 Burpees

7 KBS  53/35

8 Clean & Jerks  95/65

9 Hand Release Push Ups

10 Box Jumps  30/24

11 Toes to Bar

12 Air Squats

Just like the song “12 days of Christmas,” complete each exercise in ascending order then work back down, adding one exercise per round.

Example:  🎼On the 1st day of Christmas, my coaches gave to me, 1 Back Squat.🎼

🎼On the 2nd day of Christmas, my coaches gave to me, 2 Snatches and 1 Back Squat.🎼

🎼On the 3rd day of Christmas, my coaches gave to me, 3 Pullups, 2  Snatches, and 1 Back Squat.🎼

CFP would like to wish each and every one of our athletes and their loved ones a very Merry Christmas!!!

*** REMINDER ***

 Gym will be CLOSED on Monday,Tuesday & Wednesday 12/24-12/26

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Wednesday 12/19/18

CFP

Skill/Strength

                       Attack Your Goat!        See the source image

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
16 Calorie Assault Bike
4 Power Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Calorie Assault Bike
4 Power Cleans (185/125)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Calorie Assault Bike
4 Power Cleans (205/145)

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Tuesday 12/17/18

CFP

Terry
2 Rounds For Time

8 Thrusters (95/65)

11 Pullups

19 Weighted Lunges (45/25)

70 Air Squats

7 Push Press (95/65)

23 KB Swings (53/35)

20 Wall Balls (20/14)

7 Sumo Deadlift High Pulls (95/65)

12 Toes To Bar

15 Pushups

20 Box Jumps (24/20)

10 Burpees

This WOD should be done in full uniform and vest. Please make an effort to bring your agency’s uniform, regardless of your current assignment.

“Train as you fight, fight as you train”.

brianTerry

Friday 12/14/18

CFP

Macho Man

  • EMOM for as Long as Possible
  • 3 Power Cleans (185/135 lb)
  • 3 Front Squats (185/135 lb)
  • 3 Jerks (185/135 lb)

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.

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