Warm-Up

Every time the name Roxane is mentioned in the song 1 burpee.

Strength

Wendler Deadlift

&

Take 20 minutes to establish a 1 Rep Max on Clean and Jerk.

WOD

Death by Bear Complex

Rx 135/95-Lv2 115/65-Lv1 95/55

Strength

Wendler Press

WOD

50 Box Jumps 24/20

50 Knee 2 Elbow

50 Wall Balls 20/16

50 Double Unders

EMOM

3 Power Cleans 95/65

*Scale weight if needed*

Strength: Wendler Back Squat

WOD

20 Calorie Row

15-12-9

Thrusters 75/55

Pull-ups

2 Minute Rest

20 Calorie Row

15-12-9

Front Squat 75/55

Hand Realease Push-ups

2 Minute Rest

15-15-9

Overhead Squats 75/55

Ring Dips

30 Minute Time Cap!!!

WOD

800 Meter Run

20 Squat Cleans @ 155/95

20 Bar Over Burpees

1000 Meter Row

10 Squat Cleans @ 185/115

10 Bar Over Burpees

1 Tower Run

3 Rope Climbs

Strength:

Week 1 Wendler Bench Press

Warm-up

Game of Hoover Ball

WOD

4 Rounds

400m Run

10 Bodybuilders

Strength

Week 1 of Wendler Deadlift

WOD

20 Minute AMRAP

5 Hand Release Push ups

10 Kettle Bell Swings 53/35

15 Goblet Squats 53/35

*EMON 3 Deadlifts @185*

Crossfit Pistoleros would like to Congratulate

Joseph Stefan for being our Athlete of the Month for March

Strength: Press

WOD

5 Rounds

25- Push Press Rx 75/55 –Lv2 65/45- Lv1 Anything Less

50- Double Unders Lv1 & Lv2 150 Singles

Miguel Garcia

Birthday WOD

CONGRATULATIONS!!!

4min AMRAP

3 Thrusters 115/75

5 Toes 2 Bar

*2 Minute Rest*

6min AMRAP

3 Hang Cleans 115/75

5 Burpee Pull-Ups

Cash Out

80 Kettle Bell Swings 53/35

Strength

EMOM: Snatch

10 minutes 5 snatches every minute @ 115/95

WOD

21-15-9

200m Farmer Carry Rx 45/25

Knee Tucks

Broad Jumps

Kettle Bell Snatch  Rx 53/35

200m Farmer Carry Rx 45/25