Skip to content

Crossfit Pistoleros

Forging Elite Athletes

  • Home
  • Class Schedule
    • Crossfit
  • About Us
    • Our History
  • Contact Us
    • Benchmarks/Hero
      • BENCHMARK
        • Baseline
        • Filthy Fifty
        • Angie
        • Barbara
        • Chelsea
        • Cindy
        • Diane
        • Elizabeth
        • Fran
        • Grace
        • Helen
        • Jackie
        • Linda
        • Mary
        • Nancy
        • Annie
        • Nicole
        • Lynne
        • Kelly
        • Eva
        • Isabel
      • HERO
        • Black Rhino
        • Jules
        • Puentes
        • Brian Terry
        • Puga
        • DT
        • Murph
        • Hotshots 19
        • Lumberjack 20
  • Coaches
    • Joseph
    • Sam
    • Fabian
    • Caleb
    • Kellie
  • CrossFit Journal

Month: October 2016

Tuesday 11/01/2016

October 31, 2016October 31, 2016 CFP

Strength: Deadlift 5 x 5 WOD: 20 minute AMRAP 7 Pull Ups 7 Air Squats 7 KB Swings  53/35 20 Calorie Row

 Mario "B", RJ  Leave a comment

Monday 10/31/2016

October 29, 2016October 28, 2016 CFP

Strength: Bench Press 5 X 5 Last set will be an AMRAP WOD: 4 Rounds FT 10 Clean & Jerk 135/95 15 Box Jumps 24/20 20 Sit-ups 25 Double Unders […]

 Mario "B"  Leave a comment

Friday 10/28/2016

October 27, 2016October 27, 2016 CFP

Sam’s Farewell WOD k9 Rounds 155 lbs/105 lbs 8 Floor Press 6 Deadlift 4 Hang Cleans 2 Shoulder to Overhead End of conex & back with 1 KB (partner) 53/35 […]

 Abraham, Joseph  Leave a comment

Thursday 10/27/2016

October 26, 2016October 24, 2016 CFP

WOD: Fran 21-15-9 Thrusters  95/65 Pull Ups Then… ROMWOD 30 minutes

 Abraham, Benchmark, Joseph, Mobility  Leave a comment

Wednesday 10/26/2016

October 25, 2016October 24, 2016 CFP

HEAVY LIFTING DAY 20-25 minutes Clean & Jerks Heavy Singles 1-1-1-1-1-1 Then.. Rest of time Front Squats Heavy Singles 1-1-1-1-1-1 Go as heavy as possible while maintaining good form.

 Abraham, Joseph  Leave a comment

Tuesday 10/25/2016

October 24, 2016October 24, 2016 CFP

Strength: Bench Press 5 x 5 Progressive load End with a heavy set of 5… Push Yourself! WOD: 20 minute AMRAP 5 Toes 2 Bar 10 Push Ups 15 Lunges (walking […]

 Abraham, Joseph  Leave a comment

Monday 10/24/2016

October 23, 2016October 21, 2016 CFP

WOD: For Time: 27 Calorie Row 21 Deadlifts  225/155 15 Burpee Box Jump Overs  24/20 9 Shoulder to Overhead  165/110 Strength Work: Sled Push & Farmer Carry

 Abraham, Joseph  Leave a comment

Friday 10/21/2016

October 20, 2016October 14, 2016 CFP

WOD: “The Don“ 45 minute CAP (add 1 second for every rep not competed) 66 Deadlifts  110/75 66 Box Jumps  24/20 66 Kettlebell Swings  53/35 66 Knees to Elbows 66 […]

 Hero  Leave a comment

Thursday 10/20/2016

October 19, 2016October 19, 2016 CFP

WOD: 30 minute Time Cap BUY IN:  2 Towers 5 Rounds 16 OH Plate Lunges  45/25  (walking or in place) Sled Push w/ no weight (end of conex and back) […]

 Abraham, Joseph  Leave a comment

Wednesday 10/19/2016

October 18, 2016October 14, 2016 CFP

WOD #1: 10 minute EMOM Even Minutes: 3 Back Squats @ 75% of 1 RM Odd minutes:  20 Double Unders WOD #2: 20 minute CAP 21-15-9 Deadlifts  225/155 800m Run Cap […]

 Abraham, Joseph  Leave a comment

Posts navigation

← Older posts
cropped-IMG_3182

Past WODS by each trainer

Recent Posts

  • Friday 08/19/2022
  • Thursday 08/18/2022
  • Wednesday 08/17/2022
  • Tuesday 08/16/2022
  • Monday 08/15/2022

    Archives

    • August 2022
    • July 2022
    • June 2022
    • May 2022
    • April 2022
    • March 2022
    • February 2022
    • January 2022
    • December 2021
    • November 2021
    • October 2021
    • September 2021
    • August 2021
    • July 2021
    • June 2021
    • May 2021
    • April 2021
    • March 2021
    • February 2021
    • January 2021
    • December 2020
    • November 2020
    • October 2020
    • September 2020
    • August 2020
    • July 2020
    • June 2020
    • May 2020
    • April 2020
    • March 2020
    • February 2020
    • January 2020
    • December 2019
    • November 2019
    • October 2019
    • September 2019
    • August 2019
    • July 2019
    • June 2019
    • May 2019
    • April 2019
    • March 2019
    • February 2019
    • January 2019
    • December 2018
    • November 2018
    • October 2018
    • September 2018
    • August 2018
    • July 2018
    • June 2018
    • May 2018
    • April 2018
    • March 2018
    • February 2018
    • January 2018
    • December 2017
    • November 2017
    • October 2017
    • September 2017
    • August 2017
    • July 2017
    • June 2017
    • May 2017
    • April 2017
    • March 2017
    • February 2017
    • January 2017
    • December 2016
    • November 2016
    • October 2016
    • September 2016
    • August 2016
    • July 2016
    • June 2016
    • May 2016
    • April 2016
    • March 2016
    • February 2016
    • January 2016
    • December 2015
    • November 2015
    • October 2015
    • September 2015
    • August 2015
    • July 2015
    • June 2015
    • May 2015
    • April 2015
    • March 2015
    • February 2015
    • January 2015
    • December 2014
    • November 2014
    • October 2014
    Proudly powered by WordPress | Theme: Moesia by aThemes