Thursday 3/17/2016
Strength
Wendler Deadlift
WOD
4x400m Run
**2min rest in between each**
10min EMOM
-ODD 15 Wallballs 20/14
-EVEN 15 KBS 70/53
Wednesday 3/16/2016
Strength
Wendler Back Squat/Bench Press
“Ladies are Back!!!”
WOD
“MARY”
20 Minute AMRAP
-5 HSPU
-10 Pistols
-15 Pull-ups
Tuesday 3/15/2016
Strength
Wendler Press
WOD
5 Rounds for Time
-8 Thrusters
-6 Box Jumps
-2 Rope Climbs
Monday 3/14/2016
“Attack Your Goat Monday”
Feel free to attend the gym and work on any weaknesses you may be encountering throughout the WODs. If you have already done 16.3 let’s try it again and beat our last score, every REP counts!
Reminder: CrossFit Open scores are due today by 5 PM. Good luck to all Pistoleros participating!
Friday 3/10/2016
Workout 16.3
7-min. AMRAP:
10 power snatches
3 bar muscle-ups
RX: M 75 lb. F 55 lb.
Scaled: M 45lb. W 35lb.
10 power snatches
5 jumping chest-to-bar pull-ups
” In training you listen to your body. In competition you tell your body to shut-up!” – Rich Froning
Thursday 3/9/2016
CARDIO THURSDAY’S!
Strength: Bench Press/Shoulder Press
WOD: 2 Rounds For Time
100 Double Unders
50 Sit-Ups
800 M Run (2 Laps)
Cash Out: 5 Tire Flips
“Let’s have an active recovery Pistoleros and get ready to see what 16.3 has for us, Bring It!”
Wednesday 3/9/2016
Strength
Wendler Deadlift
WOD
15 Minute AMRAP
-6 Deadlift
-12 Air Squats
-6 HSPU
-12 Chin-ups
“Crossfit Pistoleros would like to congratulate Mr. Cavazos as the athlete of the month for February. Mr. Cavazos has shown hard work and dedication throughout this year and demonstrated serious effort by attending workout sessions twice a day at the CFP Box. Awesome job and keep up the good work!”
Tuesday 3/8/2016
Strength: Wendler Squat
WOD: 3 Rounds For Time
400 Meter Row
30 KB Swings
20 Wallballs
10 Clean and Jerk
“If it dosen’t challenge you it doesn’t change you. Keep up the good work CFP!”
Monday 3/7/2016
“ATTACK YOUR GOAT”
Work on any technique, strength or gymnastic movement you feel you can improve.
For those that want to redo 16.2 the gym will be available. Scores for 16.2 are due today at 5:00pm.
Friday 3/4/2016
Workout 16.2 RX
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.