Strength: Wendler shoulder press
WOD: 12 minute continuous clock
squat cleans 135/95 for 1 minute
push jerks 135/95 for 1 minute
SC for 2 minutes
PJ for 2 minutes
SC for 3 minutes
PJ for 3 minutes
Score is total reps
LV2 95/65
LV1 anything less
Strength: Wendler deadlift
Partner WOD: for time
100 deadlifts 135/95
100 pullups
100 dumbell snatches 45/95
100 burpees
Switch every 200m run to set the pace. Work together to complete all the reps.
LV2 Scale weight and movements as needed
LV1 75 reps each and scale weight and movements as needed
WOD: for time
3 tower runs
30 thrusters 95/65
30 push ups
30 air squats
2 rope climbs
20 overhead squats 95/65
20 pull ups
20 wall balls 20/14
1 lap
10 cleans 95/65
10 burpees
10 toes to bar
40 minute cap
Attack your goat
Anything you need to work on. Ex: double unders, mobility, toes to bar,
pull ups… or a lift you missed this week.
WOD: 1.5 mile run for time
Extra credit: 3 sled pulls 45’s/25’s
Does anyone else ever feel this way?
Strength: Back squat. Find a 3 rep max in 5-6 sets.
WOD: 3 rounds.
thrusters 45/33
sit ups
air squats
hang muscle snatch 45/33
25′ shuttle runs
*****************************************
You will work for 1 minute at each station/movement, and will get a
1 minute break after the last station before starting the next round.
Keep a continous count for each round and you will add them together at the end for your score.
Strength: Deadlift. Find a 3 rep max (touch n go) with good form and
no big jumps in weight. Leave the egos at the door.
WOD: for time
1, 2, 3, 4, 5, 6, 7, 8 reps of each
deadlift 225/135
wall walks
ring dips
Extra credit: max plank hold, high or low.
SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.
WOD: “Josh”
21 overhead squat 95/65
42 pull ups
15 overhead squat
30 pull ups
9 overhead squat
18 pull ups
CrossFit Pistoleros would like to take the time to congratulate Claudia Villarreal from OFO for being chosen as our January “Athlete of the Month”.
Claudia has shown true commitment and dedication to the program, she has taken advantage of not just crossfit but other Honorfit classes we have offered. Her stamina and strength have improved greatly and it has shown in the WOD’s and strength program we offer. She is always up for various challenges regardless of the level of difficulty. Claudia is one of the very few athletes to this day to have near perfect attendance.
Congrats Claudia and keep up the great work!!!
Strength: Wendler bench press
WOD: 4 rounds for time
1 lap
1 tower run
1 prowler push 25’s for men, no weight for females
**mandatory 2 min rest between rounds**
Strength: Wendler shoulder press
WOD: for time
21, 18, 15, 12, 9, 6, 3 reps of
push press 95/65
burpee box jumps 24/20
