Crossfit Pistoleros

Forging Elite Athletes

Tuesday 10/20/2015

CFP

Strength:

Wendler Bench Press

WOD:

8 Minute EMOM

– 5 Hang Cleans (135/95)

– 10 Kettle Bell Swings (53/35)

2 Minute Break

8 Minute EMOM

– 25 Double Unders

– 5 Pull-Ups

** For every round not completed, or skipped, a 200 Meter Run penalty will be issued to be done after the workout.

Goal is to have 0 runs, score is amount of penalties.

KBS

Friday 10/16/2015

CFP

Oscar’s Farewell WOD

Thanks for all the instruction and wisdom that you have brought day in and day out to CrossFit Pistoleros! Best of luck to your future endeavors, and hope to see you back at CFP sooner then later.

WOD:

3 Prowlers (45/25)

25 Cleans (185/135)

20 Wall Balls (20/14)

13 Front Squats (185/135)

–

10 Bar Muscle Ups

17 Snatches (135/95)

20 Hand-Stand Push-Ups

15 Bar Facing Burpees

oscar farewell photo

Wednesday 10/14/2015

CFP

Strength:

Wendler Deadlift and Bench Press

WOD:

For Time (20 minute cap)

50 Landmine Back Rows (90/25)

40 Floor Press (185/115)

30 Landmine One-Armed Shoulder Press (45/25)

20 Deadlifts (185/115)

10 Man Makers (45/25)

CrossFit Pistoleros would like to congratulate the Athletes of the month of September: Denis Harmon, Justin Mieze, Jared Gast, and David York. Great job guys, keep up the good work!

AOTM sept 2015

 

Tuesday 10/13/2015

CFP

Strength:

Front Squat

work up to a heavy triple after warm-up sets

WOD:

15 minute clock, 2 part workout

6 minutes for part 1, any remaining time will be used for rest.

Part 1: 0:00 – 06:00

10 Thrusters (135/95)

20 Cleans (135/95)

10 Thrusters (135/95)

3 minute Rest 6:01-09:00

Part 2: 6 minute AMRAP from 9:00-15:00

5 Wall Balls (20/14)

5 Box Jumps (24/20)

**Only score that counts is the AMRAP on Part 2**

kris g front squat

 

 

Friday 10/09/2015

CFP

HERO WOD “White”

5 Rounds for Time

3 Rope Climbs

10 Toe-to-Bar

21 Walking Lunges (45lb plate)

400 Meter Run

Ashley White, age 24, Alliance, Ohio

U.S. Army First Lieutenant Ashley White, assigned to the 230th Brigade Support Battalion based in Goldsboro, North Carolina, died October 22nd, 2011 in Afghanistan, from wounds suffered when insurgents attacked her unit with an IED. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh and sister Brittney.

white WOD