SKILL
Pistols
Options:
- Weighted pistols, 5/leg x 3 sets
- Pistol (unweighted on floor), 8-12/leg x 3 sets
- Single Leg Squat (unweighted) standing on box, 8-12/leg x 3 sets
- Skill Work building to pistol – spend up to 10 minutes working on movement assisted with bands, squatting to box, plate under heel, etc.
Notes: Choose a variation above or work on the skill by improving your squat position with assistance drills. For each set, you should complete all reps on one side before moving to other side.
WOD
Level 1
3 Rounds for Time of:
- Burpee x 10
- Dumbbell Hang Clean and Jerk x 15
- Row x 250m
Level 2
3 Rounds for Time of:
- Lateral Burpee Over Bar x 10
- Ground to Overhead (95/65) x 15
- Row x 250m
Notes: Please don’t drop bars loaded with on 10# plates on each side. Alternate on rower with someone, or sub 200m run if you want to brave the cold : )
ANNOUNCEMENTS
Schedule Updates
- Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
- Our Competition Class will occur every Sunday at 4pm
skill: box and band pistol work
WOD: 10:10 (45# bar and 200m run….slightly injured :()
8:41
9:08
skill: Pistol w/ plate.
WOD: 10.01 rx
Pistols: 3 x 5 (1 @ BW, 2 @ 20#)
WOD: 10:46(?) Rx
No pistols, worked on mobility and split squats
WOD: 12:14 @85#
10:01 rx