Tuesday 7/9/2019

IMG-1003WOD

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 Double Hammer Curl
7 DB Double Curl
14 DB Alternating Half Curl

-Rest as Needed b/t Sets-

-then-

3 Max set of Pushups

 

 

 

Monday 7/8/2019

IMG-0427

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

-4 min EMOM-

4 Front Squats

WOD

4 Rounds

In 3 mins:

30 Wallballs 20/14

20 One Arm Dumbbell Hang Clean and Jerk 55/35

Row for cals in the remaining time

-3 min rest between rounds-

*score is total calories rowed

Wednesday 7/3/2019

** 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”

 

 

 

 

thJ4QMJDKBIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11, 2007.

Monday 7/1/2019

IMG_5291

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 Front Squats

3 Strict Press

* 15 min Time Cap

RX 115/70

RX+ 135/80

Thursday 6/27/2019

IMG-1003STRENGTH

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)

20Dumbbell Lunges (suitcase carry) 35/25

*score is total rounds + reps

Wednesday 6/26/2019

Tom Reber photo

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 Unders (2:1)

50-40-30-20-10  Anchored Ab-mat sit-ups

25-20-15-10-5  Deadlifts 155/105

Sit-ups will be performed anchored by dumbbells and hands will be cupping the ears, elbows must go past the knees. Hands must stay in contact with the head or ears at all times.

Abmat sit-ups to scale