Wednesday Workout: Pistols, 3 Rounds of Burpee, Ground to OH, Row





  • 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.


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 : )


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

7 thoughts on “Wednesday Workout: Pistols, 3 Rounds of Burpee, Ground to OH, Row

  1. skill: box and band pistol work
    WOD: 10:10 (45# bar and 200m run….slightly injured :()

  2. skill: Pistol w/ plate.
    WOD: 10.01 rx

  3. Pistols: 3 x 5 (1 @ BW, 2 @ 20#)
    WOD: 10:46(?) Rx

  4. No pistols, worked on mobility and split squats
    WOD: 12:14 @85#

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