Bench Press build up for 20 Rep Max E3MOM
5-10@50% – 5@75% – 2@80% – 1@85% – 20rep max attempt (between 50-75%)
“What Goes Up Must Come Down” by DB
For Time: (20min cap)
Double Unders 20 – 40 – 60 – 40 – 20
Barbell Push-Ups 10 – 20 – 30 – 20 – 10
Front Squats 5 – 10 – 15 – 10 – 5 135/95lbs RX+185/125 MRX 95/65
*compare to Apr 29, 2019; Apr 25, 2018 & August 10, 2015*
Flexibility and Core Development
2x30sec Couch Stretch or Modified Couch
30 Butterfly Ab-Mat Sit-ups
2x30sec Head to Floor Straddle Stretch
20 V-Ups
2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
5 Rounds For Time of:
40 Double Unders or 80 Single Unders/Ski Jumps
20 Push-Ups
10 Weighted Squats
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Premium content from the Williamses’s.
Jason has the best Brandon jokes.
Lindsey working out for two and Jason showing out for the other two! Love this family. They make CFHSV a better place. Keep showing out studs.
So much good in this pic 😊 Two stellar people and parents. Two perfect little kiddos. Mom and dad showing their kids what a healthy lifestyle looks like. Lindsey is at it again CrossFitting through her third pregnancy like it’s nothing new…what a Stud! Jason is Mr. Consistency in attitude and effort. This pictures CrossFit perfectly.
Way to go, Lindsey and Jason!
Strength: Floor press, 7@55-65-85-85-20@65
WOD: 3+50 @85lbs
Nice job Regina! Way to get it done bright and early on this chilly morning. You got to feel jacked after that 20 reps of floor press and all those push ups.
I love everything about these pictures, Jason and Lindsey!
17:02 scaled to 65#
Those 30 barbell push-ups and 60 DUs got me!
Have a great day all!!
Don’t slow play us Clair. Those push ups and DUs were nothing for you. Great job this morning!
These pictures are beyond awesome! Lindsey and Jason are great people and have a beautiful, growing family. They both work incredibly hard and push themselves to reach their health and fitness goals. Lindsey is a machine who just continues to amaze, never skipping a beat through pregnancies, births and the demands of motherhood. Jason is a positive force who is as consistent as anyone and never shies away from a challenge. Great individuals who make an even better team! Awesome work, you two! Miss y’all and those little ones! 😁
A. 17 reps at 170
B. 11:24 rx +
A. 5 sets of 7 reps at 65# (floor presses)
B. 19:38
Scaled FS to 65# and regular strict pushups
Forgot to add that I finished the strength with 20 reps at 65# 😅
That’s a lot of floor presses Kim! You gonna be sore 😅 Nice modifications and way to work hard Kim. You Rock!
A. 20 reps @ 85
B. 9:47 RX+
Loving this pic!! Lindsey doesn’t let anything slow her down! These babies are just making her stronger!! Jason showing those kids how it’s done… hopefully they gave him a good spray of water during that wod! Awesome family, great attitudes… this is what makes CFHSV what it is!
125 (18)
6:35 RX+
Two away from that 20 and I feel your pain. I was 3 away. Great score MH!
I tried so hard lol 😝
A. No spot so I accumulated 20 reps. I maybe could have squeaked out 1 more rep if I had a spot. 185 (16/4).
B. 8:55 Rx+
Love the Williams’ clan!! Cannot wait to get back to the gym to see everybody!
A) 20 @ 75#
B) 16:34 Scaled: Mogul jumps for DU & 75#
My brain really believes that metal plates are heavier than rubber plates…
No doubt Wendy W. Metal plates and weights outside the gym are definitely heavier. You are getting stronger than all of us. Nice work!!
Nice job Wendy W! There’s no way in hell a pound of metal weighs the same as a pound of rubber. Trust your brain Wendy. Good news is that metal is getting you stronger!
A. 105(20)
B. 9:34 RX+
Part A: sub’d bench press for 4.25 mile run. 33:27
Part B: 11:18 Rx.
33min run!?!? How you gonna get jacked subbing that for bench press? Nice work G, way to kill it!
Lots to appreciate from that photo: parallettes, dumbbells, young kids (with another on the way), green grass, hard-working parents. Giddy up!
a) S/WOD. I went all Globo went incline bench and adjustable dumbbells. 5sets x 10 reps at the max available of 50#, 3 sec pause at the bottom.
b) Box WOD, Rx in 12:56 (I think that is what Bradley called out at the end). Picking up that front squat was TOUGH.
c) Accessory complete
Ken-damn-dy gettin after with the incline dumbbell bench. Somebody workin on the beach body. Them squats broke me in half. Accessory too…yep, beach body commin quick. Nice work Josh!
Thanks for all the encouragement. It did not carry over into my DU performance today.
B: 19:40 HRx
45# DB Front Squats
I know those DB front squats were tough dude. Nice work! Screw those DUs and enjoy that yard and family😁
155 for 20r broken up (not elbow friendly)
9:24rx. :30 slower than last year. Sure miss the intensity of a class and throwing down with everyone. C’mon Gov. Ivey- let us back to play with our friends!!!!
Great work on both counts Timothy. Awesome that you got that bench in and don’t feel bad about the :30 slower. Ya boy was 1:30 slower…kicked my arse today but we got it in. Ol Ivey better bring it at 11 tomorrow
That wod was SO FUN OMG!!!
100# for 20
8:34rx+
OMG Cass, if you like todays then tune in in about 20min for what’s on tap tomorrow. You gonna kill it like you did today!
Agree – so fun. I can’t believe you did only 10lbs less than me and still smoked me. Well.. I CAN believe it. But DANG!
Lindsey W you’re a champ, friend! Miss you!