Shooting Practice

AMRAP in 4 min
10 Pistols (alternating)
10 Toes through Rings
Rest 1 minute

Complete 3 cycles

Compare to Nov.15/11

Caylin sets up for a clean

70 thoughts on “Shooting Practice”

  1. Mobility

    WU x 2 (no pull-ups)

    Strength: front squats
    5x 135-155-185-205-230

    WOD: Shooting Practice
    AMRAP in 4 min
    10 Pistols (alternating) scale on 20″ box
    10 Toes through Rings (scale v-snap)
    Rest 1 minute
    Complete 3 cycles
    Score: 220 reps

  2. Strength cleans x 5
    65-75-85-90-95 (PR for reps)

    WOD Rx’d
    230 reps

    PR of 80 reps!? And I used a box last time..well I guess I’m happy with that ๐Ÿ™‚
    Fun class good job 6amers

    1. Maria you did awesome this morning, freaking strong pistols and fast toes to rings!! you killed this WOD!! ๐Ÿ™‚

  3. Mobility

    WU x 2


    WOD: “Shooting Practice” Rx’d

    AMRAP in 4 min
    10 Pistols (alternating)
    10 Toes through Rings
    Rest 1 minute
    Complete 3 cycles

    Total Reps: 130

  4. Warmup
    No strength – massaged shoulder

    WOD doing pistols standing on small box
    188 reps
    Reps increased each cycle. First time doing pistols that way. Bum is already sore!

    1. Nice work on the WOD. Sounds like you were finding your groove as the rounds went on. I tried pistols standing ON the box once. Pretty scary! LOL! For these, the closer to the floor I am, the better (the only box I will be using is the one for my butt!).

    2. Smart decision to rest the shoulder, and with the rest you will not lose time recovering from a possible injury. FYI – Great score.

  5. WU x2(made it to 8 weighted pullups @ 35#)

    Strength Push Jerk x5

    115-130-140-150-160(PR 5#) Thanks to Oly Class last night form was pretty good.

    WOD RX-Reps = 191

    Less Reps BUT last time I needed a bench and could only do one round of Toes through rings before scaling to v-snaps.

    Great sharing the bar with you Ron, and thanks to mi Elbita for pushing me on the pistols when my left quad was giving out.

    All around an awesome morning.

    1. Great score on the WOD, Trent! Amazing progress from using a bench and doing v-snaps…all the way to Rx! Awesome.

  6. Wux2
    Strength. Over head squats x5
    65 70 70 out of time

    WOD. ย Shooting practice
    Am rap in 4 min. ย  3 cycles
    10 pistols
    10 toes thru rings
    Rest I min
    – 202

    Rob Brydges

  7. Strength Push Jerk x5 (55 to 70) ; having an issue with these, cannot lift as much as usual, so went down in weight and to mechanics rehab … thanks Pat for the help. Weird, I usually really like Push Jerks!

    WOD. Shooting practice
    Amrap in 4 min. 3 cycles
    10 pistols to 18″ black box
    10 V snaps
    Rest I min

    Total: 250

    1. HAHAHA “Mechanics rehab”
      Love that and I’m right there with you Michele especially this week on jerks. (Must be something in the air ๐Ÿ™‚ )

  8. Mobility
    WU x 2
    Strength: Dead lifts x 5
    185, 225, 275, 295×4, 305×3

    WOD: “Shooting Practice”
    AMRAP in 4 min
    scale – 10 Pistols (alternating) 12″ box
    10 Toes 2 Rings
    Rest 1 minute
    Complete 3 cycles
    Score: 155 reps (first time doing Toes 2 Rings really hard could only get to 9 in a row it kill my time on each round for the last pistol)

  9. mobility
    wu x 2
    strength – Shoulder Press x 3
    50, 55, 60, 65, 70(F), 70×1

    WOD : “Shooting Practice”
    AMRAP in 4 min
    scale – 10 Pistols (purple bench)
    scale – 10 V-snaps
    Repeat 3 cycles
    score total reps = 282 reps
    cash out – couch stretch

  10. Mob / WU x 2

    Strength: Push Jerk x 5
    95-115-125-135-145 (PR reps)

    WOD : โ€œShooting Practiceโ€ (modified)
    AMRAP in 4 min of
    — 10 Weighted Lunges w/ 45# plate
    — 10 Toes through Rings
    Rest 1 min, repeat 3 cycles

    Total Reps = 207

  11. Crossfit Kings Point Orlando again

    Strength wide stance back squat on box to 225

    Wod Rx
    30 wall balls
    20 Deadlift 155 #
    10 HPC 155#
    15 V ups
    200 m run
    30 wall balls
    20 Deadlift
    10 HPC
    15 V ups
    Time 9:42

  12. WU x 2

    Skipped strength practice some toes to bar
    got 20 happy with that ๐Ÿ™‚

    WOD. Shooting practice
    Amrap in 4 min. 3 cycles
    10 pistols to 18โ€ณ black box
    10 V snaps
    Rest I min

    Total: 304

  13. mobility and wu
    back squat 5rm to 130#

    wod Rx’d: 199 reps… love the toes through rings… feels so playful… pistols are a good challenge for focus when tired

  14. MOB
    WU x 2
    Strength – pushjerk for mechanics
    65-75-85-95 (x5+)

    Shooting Practice
    AMRAP in 4 min
    10 Pistols (alternating)
    10 Toes through Rings
    Rest 1 minute

    Complete 3 cycles

    Total: 170 reps

    Hard to compare since last time I doubled the pistols by mistake so didn’t have as much transition time ๐Ÿ™‚ I think I mostly counted this one right tonight (only caught myself once counting each pair of pistols insted of each pistol!)

    Michele I was thinking about you when I knocked back the weight on my jerks and went after form tonight. So much to think about to get the mechanics right !!

  15. WU x1

    Strength: cleans x 5
    115-135-150-135-135 (went down in weight to practice form)

    AMRAP in 4 min
    10 Pistols (alternating) (used grey bench press)
    10 Toes through Rings
    Rest 1 minute

    = 183 PR of 9 reps

  16. WUx2
    Push Jerk
    115×5 125×5 135×5 145×5 155×5
    Standing on a box pistols
    This was brutal my ass is so sore right now.

  17. Mobility
    WU x 2

    Strenght Push Jerks
    5 x 45-50-55-65-70

    WOD “Shooting Practice”
    AMRAP in 4 minutes
    – 10 pistols (alternating) *Use 12″ box and 45lbs plate
    – 10 toes through rings
    Rest i minute

    Repeat cycle 3 times

    Score : 207

    This one made me swear a little in my head haha !!! My hands are still numb ๐Ÿ˜›

      1. Well.. the word “shit” came out once by accident and Jeff pointed it out and made me turn red in front of everybody… or maybe I was red anyway because of the workout haha !!

  18. Mobility


    “Shooting Practice”
    AMRAP in 4 mins
    10 Pistols (Milk crate+ #10 plate)
    10 Toes Through Rings
    Rest 1 min

    3 cycles

    Score: 178

  19. Mob
    WU x 1

    Strength :Cleans x 5
    95-110-125-135- down to 105 to work on form
    135 x 3
    135 x 5, 135 x 5, 115 x 5 135 x 5

    WOD RX’d
    Score: 236

    Great class 5:45! Lots of grunting and kudos to whoever brought in a CD with a Faith No More track on it (EPIC – pun intended)

  20. Wod.
    20″ box and toes thru rings (first time trying these….they’re fun)
    178 I believe. the pistols took up some time. especially when you start laughing halfway thru them. I love this gym. Stress…..GONE!. thanks everyone, the last 2 months have been horrible for me and CFM really helps. Whether ya know it or not. you guys really helped alot ๐Ÿ™‚
    see yas tomorra

    1. Happy to hear you were able to get rid of your STRESS! Some days that is my #1 reason for walking through the door at CFM. Great job on the WOD tonight. You seemed to really be enjoying yourself.

  21. WUx2
    Strength- Shoulder PressX5

    WOD as Rx’d


    Cashout: couch stretch

    Daily planks to 5min

    Great job evening folks!

  22. Mobility
    WU x 2 (sub ring rows for pull ups)

    Strength: Deadlifts (x5)

    WOD “Shooting Practice” scaled
    4 min AMRAP
    3 rounds of:
    10 pistols (alternating) with 12″box and 25#plate
    10 TTR’s
    1 min rest
    Total = 186

    11 rep PR over same WOD (same box height) from Nov15/11…not huge, but I’ll take it.

    Great job 6:45 crew! ๐Ÿ™‚

  23. Mob + WU*x2
    *(OHS, GM, MU prog + Dips, HSPU (abmat), T2B, DUs)

    Clean & Jerk 5-5-5-5 = 175# (PR 10#)

    C&J take their toll quickly endurance-wise, next rotation do each separately to concentrate on technique/efficiency…

    WOD Rx = 171 … Well, that was deceiving. Tougher than it looks. Good job all!

  24. Mobility
    WU x 2 (Moved to green band for pullups)

    Strength: Shoulder Press
    35,45,50,55,65 x 5

    “Shooting Practice”

    AMRAP in 4 minutes
    10 pistols (alternating) to 20โ€ณ box
    10 Situps

    Rest 1 minute

    Repeat 3 cycles

    Completed 4 rounds each cycle
    Total 240 reps

    Ran 400m after. This week I’m starting to feel more comfortable. Thank you everyone at CFM. You’re all the best!

  25. Mobility
    WU x 2 (pull ups with lg black band)

    Back squat x5

    โ€œShooting Practiceโ€
    AMRAP in 4 mins
    10 Pistols (used a 18″ box)
    10 Toes Through Rings ( subbed vsnaps)
    Rest 1 min
    3 cycles

    Score 168 reps

  26. Did this WOD from our work as I had to cancel because of work ๐Ÿ™ but was able to escape to do this one.

    Mobility / WU x2 (first time did the pullups in a strict fashion with bent knees and the second time did dips)

    Strength: back squat – 5x @ 130 / 140 / 150 / 160 / 170, which was a PR, very happy

    WOD as Rx’ed (well toes to bars – smith machine) 240 reps. Really felt the abs in toes to bar tonight as I had to do them “strict” since the smith machine bar was too low and my feet would drag on the floor.

    Ok i need to ask this…is is just me or is someone else’s glutes sore from this one?

    Would have loved to do it with the 6:45 crew, but just happy I was able to get er’ done!

  27. Mobility

    Push Press X5
    25 45 45 50 55 (gotta learn to add plate weight lol)
    AMRAP 4 mins
    10 pistols to 18โ€ณ black box
    10 situps
    Rest 1min

    Score 215

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