WOD Part 1: 3 Rounds W/ Rest between rounds
FR Walking Lunges – 10 Meters – 125/95
Sprints to End of Connex and Back
*Mandatory 5 Minute Rest as a class*
WOD Part 2: 12 Minute AMRAP
10 Calorie Row
10 Kettlebell Swings 53/34
10 Goblet Squats 53/34
RomWod: 20 Minutes
WOD: 21-15-9
Deadlifts (225/155)
Handstand Push-ups
Cool Down: Roxanne (Bar Facing Burpees)
“ARE YOU READY?” COME TEST OUT WOD #2 OF WARFITNESS”
WOD: For Time (10 Minute Timecap)
RX: Chest 2 Bar/Scaled, 35+ & 40+: Pull-ups (30 Reps)
30 Calorie row
30 power Snatches 75 / 55
“Mandatory rest and wait for all athletes to finish WOD“
(The 2nd portion of the class is not part of WarFitness)
WOD #2: 24 Minute Clock (4 rounds Total)
1 Minute of Jumping Pull-ups/ 1 Minute Rest
1 Minute of Push-ups/ 1 Minute Rest
1 Minute of S2OH (95/65) / 1 Minute of Rest
1 Minute of Sit-ups / 1 Minute Rest
Score will be amount of REPS completed overall.
“Enjoy the long weekend, continue to stay active and see you guys tomorrow”
Strength/Skill:
Shoulder Press (5X5 70% of 1RM)
Max Handstand Hold – Maximum 3 Attempts if desired.
WOD: For Time/Chipper
50 Wall Balls 20/16
40 Pull-ups
30 Goblet Squats 53/34
20 Power Snatches 115/95
10 Bear Complexes 115/95
“REMEMBER WE WILL BE CLOSED ON MONDAY OCTOBER 10TH FOR COLUMBUS DAY. ENJOY THE WEEKEND AND BE SAFE. STAY ACTIVE. STAY READY.”
REGISTER FOR WARFITNESS AND BE PART OF OUR TEAM!
Skill/Strength: Landmine Row (90/45) – 10 Minute Clock
Athletes will complete 5 Rounds of the following sequence:
1 Minute of Max Landmine Rows followed by 1 Minute of Rest.
Core Workout: Sit-ups – 9 Minute Clock
3 Minutes of Sit-ups, 1 Minute Rest
2 Minutes of Sit-ups, 1 Minute Rest
1 Minute of Sit-ups, 1 Minute Rest
WOD: For Time
400 M Run
50 CAL Row
4 Tower Runs
50 CAL Row
400 M Run
(Coaches will post 2 scores on the board. Amount of Sit-ups completed during the core workout and the amount of time taken to complete the WOD.)
Congratulations to Mr. Sullivan for earning the title of “Athlete of the Month” at CF Pistoleros. Mr. Sullivan continues to work hard during the morning classes and always gives 110%. The sweat, the time, and the dedication all pays off. If you want results, you need to train hard and work for them. The biggest failure we can have in life is making the mistake of never trying at all. Your life doesn’t get better by chance. It gets better by change! Congratulations once again and to all, let’s get it, train hard, you can be next!
As we have been telling everyone, please be part of “WarFitness 2016” and represent your box. Invite your friends, family and co-workers. Let’s compete and/or support CrossFit Pistoleros on November 5th & 6th, 2016 in Mexicali. Do not be afraid to compete and test your fitness level. For more information please visit warfitness.mx or talk to one of the CFP Coaches. Sign up before October 7th, 2016 and receive a personalized competitor t-shirt at the event.
Strength/Skill: 20 Minute RomWod Session
WOD: 3 RFT
Come and give WOD 1 a test run. Those interested in competing take this opportunity to get a better idea on how to pace your first WOD. Timecap: 10 Minutes. During the competition every rep not completed = 1 second added to your cap.
Skill/Strength:
Pistol Progressions
Stiff-legged Deadlift (5X8)
WOD: 21-15-9
Deadlifts 185/115
Pistols
Toes 2 Bar
Strength:
3X3 Back Squat 75% 1RM
3X3 Front Squat 75% 1RM
WOD: 5 RFT
500 M Row
5 Power Cleans 135/95
6 Kettlebell Swings 70/53
Congratulations to the El Centro Sector BP Soccer Team and CA Department of Corrections for putting a team together and participating in a one day soccer tournament in Mexicali.
Teams that participated: ELC BP/CDCR, Yuma Sector BP, Policia Municipal de Mexicali, and BC MEX State Police.
Well done guys!
WOD
9 Rounds
-15 Push-ups
-20 Double Unders
-14 Dumbbell Snatch 50/35
5 Minute Mandatory Break
10,9,8…….3,2,1
-Squat Cleans 135/95
-Pull-ups
-2016m Row
I just wanted to take the time to thank each and everyone of you for the past two years. It has truly been one of the greatest learning experience I have ever had. Thanks to all my fellow instructors and athletes that made coming to work everyday an absolute joy, to all the instructors and supervisors who believed that I would be a good fit for this unit. I really don’t have words to express how grateful I am for being a part of CFP for the past couple of years.
THANK YOU!!!!
