Strength
Wendler Press
WOD
4 Min AMRAP
-5 Strict Press 95/65
-5 Burpees
2 Min Rest
4 Min AMRAP
-5 Back row 95/65
-5 Push-ups
2 Min Rest
4 Min AMRAP
-5 Front Squat 95/65
-5 HSPU
MAN CHALLENGE
Max Distance with prowler in 2 min.
Male 3 45lbs plates per side
Female 2 45lbs plates per side
–
Strength
Wendler Back Squat
WOD
Partner Work out
-100 Sit-ups
-50 Clean and Jerk 135/95
-100 Evil Wheels
-50 Snatches 95/65
Partner sets the pace by doing a Farmer Carry with the KB once partner returns, partners will switch.
Warm-up
3 rounds of “Cindy” in between every round 100m run
Strength
“Death by Bench press”
@70% of 1RM
Warm up to this weight with a 3×5 @ a lighter weight
WOD
800m Run “Buy In”
5 Rounds
-4 Pistols
-6 Box Jumps
-8 Pull-ups
-10 KBS 70/53
800m Run “Buy Out”
Diego Ospina Farewell
WOD
1007m Row Buy In
25min AMRAP
-7 Snatches 95/75
-30 Air Squats
-12 Bar Facing Burpees
Best of Luck in Miami!!!
ELITE WOD
Class from 11:00-12:30
Sled Pull 95lbs
7min Rest
75 Bodybuilders
5min Rest
50 Pull-ups
100/4 count Flutter Kicks
3min Rest
1 Mile Run
Strength
Wendler Bench Press
WOD
35-25-15
-Calorie Row
-Box Jumps 24/20
-Double Unders
-Kettle Bell Swings 53/35
Strength
Deadlift
WOD
21-15-9
Strict Pull-ups
Front Rack Lunges 95/65
Tower Run
Modifications on the Pull-ups or weight will determine the your level for the workout.
CFP would like to Congratulate Coach Fabio for successfully completing the BORSTAR academy!!!
Strength
Shoulder Press
WOD
3 Rounds for Time
-400m Run
-15 Wall Balls 20/14
-15 Bench Jump Overs
-15 Dumbbell Snatches 45/25
-1 Rope Climb
Strengh:
Wendler Squat
WOD:
15 AMRAP
-5 Burpees
-4 Deadlifts
-3 Hang Cleans
-2 Push Press
-1 Jerk
(Rx) 135/75 (Lv2) 115/45 (Lv1) Anything Less
Crossfit Pistoleros Main Event
12 Rounds For Time
5 Burpees
5 Wall Balls 20/16
5 Kettlebell Swings 52/32
5 Back squats 135/95
WOD: “Jackie”
for time
1000m row
50 thrusters 45/33
30 pullups
Video is a little long, but a crazy finish…enjoy!