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Wednesday, July 12 2017

Posted by Mandee on July 11, 2017   |   18 Comments

 

 

Front Squat = 7 – 7- 5- 5 – 3-4

5 Rounds For Time Of:

– 8 Front Rack Lunges (alt/stationary) 95/65   RX+ 115/75    MRX 75/55

– 2 Front Squats

– 2 Rope Climbs 15′   MRX 10′   OR   12 Chest To Bar Pull-ups  MRX 12 Pull-ups (can intermix pull-ups and rope climbs in different rounds)

     Core & Squat Development

– 30sec GHD Sit-up Parallel Hold

– 30sec Bottom of Air Squat/Goblet Squat (light/mod KB) Hold

– 30 GHD Sit-Ups

– 30 Pistols or Pistol Progressions (15ea leg)

– 30 V-Ups

– 30sec Bottom of Air Squat/Goblet Squat (light/mod KB) Hold

– 30sec GHD Sit-up Parallel Hold

 

 

 

 

 

REMINDER: Free Basic Nutrition Class this Saturday, July 15 at 9AM. Open to all CFHSV athletes and family members.

 

 

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18 responses to “Wednesday, July 12 2017”

  1. Nathaniel says:

    Get back CFHSV! Bill will pick the world up and drop it on your head! Another top notch person and CrossFitter. Keep representing buddy!

  2. Steve Price says:

    Bill G ripped to shreds!! Show them young bucks what the new 50 looks like!! Oh, and by the way, this man is strong like Hercules!

  3. John Hand says:

    Watch out! Bill packs a punch like no one else. His massive deadlift is testament to that.

  4. Mandee says:

    Bill G is an animal who can throw down on any WOD! Keep rocking it stud! 🙂

  5. Eric H says:

    Bill is a “day walker” (vampire) therefore he doesn’t age and has the strength of a better than average gorilla! Keep it up Bill you represent the anti-aging group with pride.

  6. Matt says:

    Bad to the bone

  7. Clair says:

    This man works hard everyday in and out of the gym! Awesome athlete and he is always pushing me! Great picture friend!
    A. 85(7)95(7)100(5)105(5)110(4)
    B. 8:13 rxd all rope climbs
    C. Completed

  8. Paul Pepe says:

    50 is the new 20…..I hope to make 70 the new 35…..:-) Way to represent Bill….pp

  9. Mimi says:

    A: 65# across….working back into squats :-/
    B: 11:39 scaled to stationary lunges with no weight

    Bill G. looking studly!

  10. Nathaniel says:

    A. 260(7) – 260(7) – 275(5) – 275(5) – 305(2)

    B. 5:07 rx + w/ rope climbs

    C. Completed minus the pistols

  11. Mandee says:

    A. 175(7) – 175(7) – 185(5) – 185(5) – 200(3)
    B. 5:36 RX+ with rope climbs
    C. completed

  12. CJ VK says:

    A. 195(7/7) 210(5/5) 225(4)
    B. 4:43 Rx w/ rope climbs

  13. Parker says:

    Bill exemplifies Excellence. His connectivity is much appreciated in the CFHSV community. He sets the bar high! I am very Blessed to know him!🌟

  14. Steve Price says:

    A. 275 (7), 275 (7), 295 (3), 295 (4), 335 (2)

    B. 11:15 @ 95#, scaled to 1 rope climb per round

  15. Matt says:

    Worked out with Hollywood star and science fiction author, Travis Taylor.

    A: 205(7) 205(7) 225(5) 225(5) 250(4)
    B: 9:59 RX with all rope climbs
    C: scaled a lot

  16. Justin says:

    235-235-250-250-275(3)
    5:27 rx+ cTV
    Bill never ages.

  17. Jeremy M.u says:

    Was at 6:15pm briefing, then had to leave. So I worked out in my driveway.
    (No sqt rack and no pull-up bar)
    A: E2:30MOM,
    FrtSquats (1 PowerClean, then FrtSqts) –
    215(7)-215(7)-225(5)-225(5)-245(2)
    B: Modified today’s Wod (No rope/bar)
    5 Rds for time of –
    8 FrtRack alternating lunges @115#
    2 FrtSqts @115#
    10 Bar Facing Burpees (per John Hand)
    Time = 6:55
    C: 30s sit-up hold, 30s 45# plate bottom of sqt hold, 30 sit-ups, 30 alt pistols, 30 v-ups, 30s 45# plate bottom of sqt hold, 30s leg lift hold
    – Thanks for the workout John! My man Bill G!! Super awesome athlete and one heck of a man! Great guy! Great friend!

  18. Little Erin says:

    105 across for front squats

    8:54 rx w/ rope climbs