Crossfit Pistoleros

Forging Elite Athletes

Friday 11/17/2017

CFP

“Glen”

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

WOD
-30 Clean and Jerks (135/95)
-1 Mile Run
-10 Rope Climbs
-1 Mile Run
-100 Burpees

Thursday 11/16/2017

CFP

Strength/Skill

 Front Squat
5 Sets of 3 @ 85%

kris g front squat

WOD

8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Kipping Handstand Push-ups
:10 Seconds Rest

Rest 3:00

8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest

Wednesday 11/15/2017

CFP

Strenght/Skill

EMOM for 5
5 Touch and go Squat Cleans

Weight should be something heavy enough to be challenging but still be able to perform unbroken

WOD

AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

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Thursday 11/09/2017

CFP

“LUMBERJACK 20“

20 Deadlifts  (275/185)

*400m RUN*

20 Kettlebell Swings  (53/35)

*400m RUN*

20 Overhead Squats  (115/75)

*400m RUN*

20 Burpees

*400m RUN*

20 Pull Ups

*400m RUN*

20 Box Jumps  (24/20)

*400m RUN*

20 DB Squat Cleans  (45/35)

*400m RUN*

Lumberjack 20

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. – Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit