Crossfit Pistoleros

Forging Elite Athletes

Wednesday 12/31/2025

CFP
WARM-UP
2:00 Row
Into…
2 ROUNDS
50 Single Unders*
6 Front Squats
6 Strict Press
10 Scap Pull Ups
10 Ring Rows**
Into…
2:00 Row
*Round 2 move to 30 Double Unders
**Round 2 move to 5 Strict Pull Ups

COUNTDOWN TO MIDNIGHT (PERFORMANCE)
2 ROUNDS FOR TIME
90 Double Unders
60/50 Cal Row
30 Thrusters (115/75)
15 Bar Muscle-Ups
(Score is Time)

2 ROUNDS FOR TIME
150 Single Unders
50/40 Cal Row
30 Thrusters (75/55)
25 Strict Pull-Ups
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-

Tuesday 12/30/25

CFP

WARM-UP

1:30 Bike

Into..

2 ROUNDS
10 Goodmornings (barbell on back rack optional)
10 Glute Bridge-Ups
10/10 Single Leg Glute Bridge-Ups
10 Broad Jumps
10 Banded Pull Throughs

Into…

1:30 Bike

Scoring:

STRENGTH (ALL) — 5-5-5-5 Deadlift

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

Scoring:

WORKOUT (PERFORMANCE)

FOR TIME*
100/80 Cal Assault Bike**
50 Deadlifts (275/185)

*Partition as needed.
**C2: 130/115 Cal
Echo: 80/70

(Score is Time)

KG BB: (125/85)

Scoring:

WORKOUT (FITNESS)

FOR TIME*
80/70 Cal Assault Bike**
50 Deadlifts (185/135)

*Partition as needed.
**C2: 100/80
Echo: 65/50

(Score is Time)

KG BB: (85/60)

Scoring:

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY
100m EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

Scoring:

Monday 12/29/25

CFP

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :20 Wall Sit + Max Air Squats
MIN 2 – :20 Plank + Max Alt Toe Taps
MIN 3 – :20 Hollow Hold + Max Up/ Downs

EMOM x 6
MIN 1 – 10 Box Jumps + Pike Hold on box
MIN 2 – 10 DB Push Press + Max Burpees
MIN 3 – 10 Goblet Squats + Hollow Hold

Scoring:

SKILL (ALL)

3 SETS
1:00 Hollow Hold
:30 Handstand or Pike Hold
1:00 Wall Sit

-Rest 1:00 b/t Sets-

(No Measure)

Scoring:

WORKOUT (PERFORMANCE)

ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (50/35)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Box Jumps (24/20)

(Score is Total Reps)

KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

ON A 5:00 RUNNING CLOCK…
Max DB Shoulder to Overhead (35/20)

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max DB Goblet Squats

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Burpees

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Box Jumps (20)

(Score is Total Reps)

KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)

Wednesday 12/24/25

CFP

12 Free Printable Closed for Christmas Sign Templates - The Incremental Mama

WARM-UP

1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press

Into…

1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps

NCFIT 12 Days of Christmas (Performance)

FOR TIME*
Day 1 – Ring Muscle-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (50/35)
Day 4 – Pull-Ups
Day 5 – Box Jumps (30/24)
Day 6 – DB Front Squats
Day 7 – Toes to Bar
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
​
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
​
(Score is Time)
​
KG DB: (22.5/15)

NCFIT 12 Days of Christmas (Fitness)

FOR TIME*

Day 1 – Strict Pull-Up
Day 2 – 200m Run
Day 3 – DB Power Cleans (35/20)
Day 4 – Jumping Pull-Ups
Day 5 – Box Jumps (24/20)
Day 6 – DB Front Squats
Day 7 – Knees to Chest
Day 8 – Alt. Jumping Lunges
Day 9 – DB Shoulder to Overhead
Day 10 – Single DB Sit-Ups**
Day 11 – No-Push-Up Renegade Rows***
Day 12 – DB Thrusters
​
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
​
(Score is Time)
​
KG DB: (15/10)

Optional Cool Down (All)

2 SETS FOR QUALITY

100m EZ Walk*
2:00 Foam Roll**



*Nasal only breathing

**Lats / Glutes / Hamstrings


-Rest as Needed b/t Sets-


(No Measure)



					


		
	




			
				



	
	

		

			
Tuesday 12/23/25

						

				  CFP			

					


		

							






WARM-UP


EMOM x 5 MINUTES (:45 ON / :15 OFF)

MIN 1 – Alt. Bird-Dogs

MIN 2 – Bike (Easy Pace)

MIN 3 – Alt. Dead-Bugs

Min 4 – Bike (Mod Pace)

Min 5 – Sit-Ups


Into…


AMRAP x 5 MINUTES

8/6 Cal Bike

6 Ring Rows

6 Push-Ups

6 Air Squats


Scoring:
















STRENGTH (ALL)


EVERY 4:00 x 3 SETS

15-20 DB Bent Over Rows

12-15 DB Floor Press

1:00 Wall Sit


-Rest w/ Time Remaining-


(Score is Weight)


Scoring:
















WORKOUT (ALL)


FOR TIME

40-30-20-10-20-30-40

Cal Assault Bike*

Sit-Ups


**Alt. Assault Bike Cals 35-25-15-10-15-25-35

Fitness Athletes Should Use Alt. Cals


*C2: 50-40-30-15

Echo: 30-25-15-8

**C2: 45-35-25-15

Echo: 25-20-12-8


(Score is Time)


Scoring:
















OPTIONAL COOL DOWN (ALL)


ON A 10:00 RUNNING CLOCK…

Foam Roll or Stretch as Needed


(No Measure)







					


		
	




			
				



	
	

		

			
Monday 12/22/25

						

				  CFP			

					


		

							






WARM-UP


AMRAP x 5 MIN

5 Inchworm Push-Ups

6 Cossack Squats

8 Up Downs

10 Walking Lunges


Into…


2 ROUNDS

8 Alt. Back Rack Lunges

8 Strict Press

8 Burpees*


*Round 2 perform Burpees over the bar.


Scoring:
















STRENGTH (ALL)


4 SETS

8/8 Back Rack Split Squats*


*Keep weight Moderate across all sets.


(Score is Weight)


Scoring:
















WORKOUT (PERFORMANCE)


AMRAP x 15 MINUTES

10 Burpees Over Bar

15 Push Press (95/65)

20 Alt. Back Rack Lunges


(Score is Rounds + Reps)


KG BB: (42.5/30)


Scoring:
















WORKOUT (FITNESS)


AMRAP x 15 MINUTES

10 Burpees

15 Push Press (65/45)

20 Alt. Back Rack Lunges


(Score is Rounds + Reps)


KG BB: (30/20)


Scoring:
















OPTIONAL COOL DOWN (ALL)


2-3 SETS FOR QUALITY

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll


-Rest as Needed b/t Sets-


(No Measure







					


		
	




			
				



	
	

		

			
Friday 12/19/25

						

				  CFP			

					


		

							


WARM-UP


2 ROUNDS


10 PVC Pass Throughs


10 PVC Around the Worlds


10 PVC Overhead Squats


Into…


1 ROUND


10 PVC Cuban Press


10 Scap Pull Ups


10 Kip Swings


Into…


1 ROUND


8 Hang Muscle Snatch


8 Overhead Squats


8 Burpees


:15/:15 Top and Bottom Ring Support *


*Use a band if needed.












 STRENGTH (ALL) — EMOM x 12 MINUTES 1 Snatch


Snatch for load:


#1: 1 rep


#2: 1 rep


#3: 1 rep


#4: 1 rep


#5: 1 rep


#6: 1 rep


#7: 1 rep


#8: 1 rep


#9: 1 rep


#10: 1 rep


#11: 1 rep


#12: 1 rep






AMANDA


FOR TIME


9-7-5 


 Muscle-Ups


 Snatch (135/95)











AMANDA (FITNESS)


FOR TIME


9-7-5


Burpee Pull-Ups


Power Snatches (135/95)


(Score is Time)


















OPTIONAL COOL DOWN (ALL)


2-3 SETS FOR QUALITY


5 As w/Light Weight


5 Ts w/Light Weight


5 Ys w/Light Weight


15 Banded Upright Rows


1:00 Child’s Pose w/Lat Stretch


-Rest as Needed b/t Sets-














EXTRA CREDIT (ALL)


NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.


4 ROUNDS


3 Ring Muscle-Ups


9 Front Squats (225/155)


21 Cal Row


(Score is Time)



					


		
	




			
				



	
	

		

			
Thursday 12/18/25

						

				  CFP			

					


		

							


WARM-UP


AMRAP x 4 MINUTES


5/5 KB Suitcase Deadlifts


20 Single Unders


:15 Bar Hang


100m Run


Into…


AMRAP x 4 MINUTES


25m Suitcase Carry


10 Double Unders


:15 Plank Hold


100m Run












WORKOUT (ALL)


3 SETS FOR QUALITY


400m KB Suitcase Carry


100 Double Unders or 150 Single Unders


1:00 Bar Hang


400m Run


50 Sit-Ups


:30 Banded Plank Hold


-Rest 1:00 b/t Sets-














OPTIONAL COOL DOWN (ALL)


EMOM x 9 MINUTES


MIN 1 – :25/:25 Foot Smash


MIN 2 – :25/:25 Calf Smash


MIN 3 – :50 Child’s Pose