Friday 06/02/2017
Lambert’s Farewell WOD:
(Fight Gone Bad Style)
1 minute at each station
5 Rounds
Box Jumps (24/20)
Slam Balls (20/10)
Kettle Bells (53/35)
Burpees
Sit Ups
REST
Good Luck out there! Stay safe.
Thursday 06/01/17
STRENGTH: Deadlift
5×5 @ 75%
WOD:
“Grace” – 30 C&J for Time (135/95)
Wednesday 05/31/17
STRENGTH: Front Squat
5×5 @ 75%
WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Tuesday 05/30/2017
Strength:
Bench Press
5 x 5 @ 75%
WOD:
“Christine”
3 RFT
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20″)
Extra Credit:
Triple Tabata Abs
Monday 05/29/2017
![memorial-day[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2017/05/memorial-day1-300x225.jpg)
Gym will be closed in observance of the holiday
Please stay active and have a safe and happy Memorial Day!
Friday 5/26/2017
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
***(Please try to arrive early so we can get each class started on time due to the length of the WOD)***
Thursday 5/25/2017
Strength/Skill
Deadlift 3 x 3 @ 85%
10 minutes of Handstand push up work
WOD
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees
*May need to stagger start times due to lack of bikes*
Wednesday 5/24/2017
Strength/Skill
Back Squat 3 x 3 @ 85%
15 minutes of practicing Double Unders
WOD
25 Minute Cap
3 RFT:
20/16 Cal Row
10 BBJO (24/20″)
5 Cleans (185/125)
Rest 3:00 after each round
*Step ups will be considered modifying*
Tuesday 5/23/2017
Strength
Strict Press 3 x 3 85%
WOD
“Helen”
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups
2. Stamina Training
EMOMx16:
Odd: 12 Wallballs (20/14#)
Even: 3 Bar MU or 6 C2B or 6 Pull ups
Monday 5/22/2017
CONGRATS!!
CFP wanted to give a HUGE shoutout to those members who participated in the 2017 Imperial Valley Relay Run. Thank you everybody who came together to honor those fallen officers/agents. Also, BIG congrats to “Team Pistoleros” for bringing home the “W”!
Skill/Strength
Bench 3 x 3 @ 85%
15 Minutes of squat clean technique
WOD
3RFT:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 DU
