Crossfit Pistoleros

Forging Elite Athletes

Friday 10/6/2017

CFP

“Andy”

U.S Army Sgt. 1st Class Andrew T. Weather, 30 of DeRidder Louisiana, Died September 30, 2014.  Andy Died from injuries sustained when he heroically ran to a rooftop through hundred of incoming rounds to repel an attack of insurgents who where attempting to overrun his position.  His actions saved the lives of five U.S Green Berets and nine Afghan Commandos at his location.

For Time

-25 Thrusters 115/75

-50 Box Jumps 24/20

-75 Deadlifts 115/75

-1.5 Mile Run

-75 Deadlifts 115/75

-50 Box Jumps

-25 Thrusters 115/75

Thursday 10/5/2017

CFP

Skill/Strength

Rope climbs

-7 For those that have Rope climbs

-14 Legit Attempts for those learning

For those learning going half-way up will count as an attempt

TIME TO STEP YOUR GAME UP!!!!

WOD

For Time:
-800 Meter Row
-50 Overhead Squats (45/35)
-800 Meter Row
-50 Thrusters (45/35)
-800 Meter Row
-50 Front Squats (45/35)

Thursday 9/28/2017

CFP

Skill/Strength

Snatch Grip Deadlifts

Lift will only be done to the “Down” position, Focus will be on proper form we will work to heavier loads as long as form is not compromised. Goal is to go as heavy as possible, while keeping form. Working under a heavy load on the first pull will make snatching at light weights a breeze in the future.

Please let one of instructors evaluate your form before going up on weight!!!!

CARDIO/TANK TOP THURSDAY ARE BACK!!!!

WOD

AMRAP 4:
3 rounds:
-12 Deadlifts (95/65)
-9 Hang Power Cleans (95/65)
-6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

4 MIN REST

AMRAP 4:
2 rounds:
-12 Deadlifts (135/95)
-9 Hang Power Cleans (135/95)
-6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

4 MIN REST

AMRAP 4:
1 round:
-12 Deadlifts (155/105)
-9 Hang Power Cleans (155/105)
-6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining