Crossfit Pistoleros

Forging Elite Athletes

Friday 04/07/2017

CFP

Strength:

Deadlift

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

WOD:

200m Run w/ Medicine Ball  (20/14)

15 Overhead Squats  (115/85)

200m Run w/ Medicine Ball  (20/14)

30 GHDSU

200m Run w/ Medicine Ball  (20/14)

45 Deadlifts  (115/85)

200m Run w/ Medicine Ball  (20/14)

60 Wallballs  (20/14)

Wednesday 04/05/2017

CFP

Strength:

Shoulder Press

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

WOD:

AMRAP 25 minutes

(Teams of 2 or 3)

50 Calorie Bike

25 Power Snatches  75/45

50 Calorie Bike

25 Power Snatches  95/55

50 Calorie Bike

25 Power Snatches  115/65

50 Calorie Bike

25 Power Snatches  135/75

*While 1 partner works, the other RESTS

Monday 04/03/2017

CFP

STRENGTH:

Bench Press

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

WOD:

***Opening Day 2017***

18 minute AMRAP

Hit = 3 KB Swings  (70/53)

Lunge to 1st Base

10 Hand Release Push Ups

Lunge to 2nd Base

20 Toes 2 Bar

Lunge to 3rd Base

30 Sit Ups

Lunge Home

4 Burpees = 1 Run

*Score as many runs as possible in the time allotted 

**Can be performed as teams, if class is large enough

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(Feel free to wear appropriate baseball attire)

Friday 3/31/2017

CFP

CrossFit Pistoleros will like to thank Coach Christian “I’m a Grown Man” Gonzalez for his effort and dedication throughout the last 2 years coaching at the box. CFP would like to invite everyone to stop by and get this WOD in and wish Chris good luck as he makes his way back to the line in order to protect our nations borders!

WOD: Big Boy WOD!

-3 Laps Yoke Carry W/Bar (135/95)-Every Time the bar is dropped athlete will perform 3 Bear Complexes! Once all laps are completed, athlete will continue inside the box.

-31 Burpees

-2017 Meter Row

Time Cap: 45 Minutes

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