Crossfit Pistoleros

Forging Elite Athletes

Tuesday 02/02/2016

CFP

Strength:

Wendler Back Squat

WOD:

10 minute clock:

minute 0-2: 2 rounds of 6 snatches and 6 box jumps (95lb and 24″)

-rest after completing all reps until beginning of next 2 minutes

minute 2-4: 2 rounds of 8 snatches and 8 box jumps

-rest after completing all reps until beginning of next 2 minutes

minute 4-6: 2 rounds of 10 snatches and 10 box jumps

-rest after completing all reps until beginning of next 2 minutes

minute 6-8: 2 rounds of 12 snatches and 12 box jumps

-rest after completing all reps until beginning of next 2 minutes

minute 8-10: 2 rounds of 14 snatches and 14 box jumps

*** If you do not complete all required reps for the round, the WOD is over for you “death by” type WOD

death by pic

Friday 1/29/2016

CFP

WOD

6 Rounds for Time

-6 Clean & Jerks 135/95

-12 Pull-ups

-6 Handstand Push-ups

-12 Kettlebell Swings 53/44

hydrated

FYI

Even though the weather has been nice lets remember to stay hydrated, throughout the day.  If you are hydrating before coming to the gym or during the workout it’s already to late!!!!

Have a great weekend.

Thursday 01/21/2016

CFP

Strength:

Wendler Press

WOD:

Hooverball

Best of 5 games of 3 points a game.

1st loss: Losing team has to run 1 tower and do 20 sit ups.

2nd loss: 200 meter run with 10 burpees

3rd loss: AMRAP KB goblet squats (53lbs) in 1 minute

 

Remember shirts for the Alondra Rubio WOD will be available on Thursday for a minimum donation of $25. Please come by on Friday to join us for a good cause and support fellow Pistolero and his daughter “Chaparra” in her fight against Leukemia.

FYI WOD shirts are in at the gym swing by Get yours before they run out. 25 dollar minimum donation will get one, all profits are going to the Rubio family.  Let’s make it another great event for an even greater cause.

WOD FOR HOPE