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Tuesday, January 5 2016

Posted by Mandee on January 4, 2016   |   22 Comments

Bill G

 

 

WOD:

A. Weakness Work Training 14 minutes

Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes

Alternating EMOM for 14 minutes:

6 pistols (3 each leg)
2 squat snatch @ 50%-75% 1RM
2 muscle ups
3-5 ring dips (strict or kipping)
3-5 pull-ups (strict or kipping)
10m-20m handstand walk
30 double unders or 10 attempts

B. 12 minute AMRAP of:

12 pistols (alternating, 6 each leg) OR goblet squats 32kg/24kg or 24kg/16kg

6 pull-ups & 6 dips OR 6 muscle ups (bar or ring)

6 squat snatch 135/95 or 115/80 or 95/65 or 75/55

 

CrossFit Kids starts THIS WEEK! Classes meet on Tuesdays and Thursdays at our old location, 3228B Leeman Ferry Road. Dowload your CFK waiver and our 2016 CFKids Policies and Sign Up Sheet and get your kids signed up today!

 

Our January CrossFit 101 Course starts TONIGHT at 715pm! 

Check out Mason Dixon’s menu for next week. Jan 11

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22 responses to “Tuesday, January 5 2016”

  1. Nathaniel says:

    Big Bill is a keg of dynamite and he will blow up some weight. Keep it up Bill!

  2. Mandee says:

    Looking STRONG Bill!! Keep it up! 🙂

  3. Mimi says:

    I cannot add that high. Nice work Bill!

  4. Patty says:

    One strong hard working athlete! Great job Bill

  5. Duke says:

    Bill is super strong and super nice.
    glad you are working out at huntsville…

  6. Regina says:

    Dang! We have that many plates in the gym??? Nice work!

  7. Bradley says:

    Bill is too strong!!!

    3+19 Rx w/ Pistols, Ring MUs, and 135#

  8. CoachDB says:

    Well I did a little extra build up as I really want to start working on my Snatch again but know I only have about one day a week my shoulder allows this.
    HIT 165 again, but cannot hit 175 or 185. Can get it up but my shoulder cannot hold it yet.
    EMOM X14min Motor and skill work for me and two moves I know will be in the Open, not that I am trying anything special.
    Even = 7 Thrusters 95lbs AFAP
    Odd = 7 T2B AFAP
    The AFAP makes it get real, really fast. You will want the rest until the next min.

    On the WOD, just wanted to prove to myself I may still have somewhat of the moves. Long long way to go but a confidence booster.

    WOD
    12 Pistols (alt)
    6 Ring Muscle Ups (all singles cannot load shoulder on way down yet)
    6 Sqt Snatch at 135lbs (all singles too, same reason)
    RXd = 3 rounds + 2 Pistols
    Great day to work on weakness, troubles, etc…and hone strengths.

  9. Matt says:

    Bill made us better when he walked in the door.

  10. Dani says:

    This is one legit dude!! Serious squatting going on.

  11. Kobra says:

    AM: Today’s Wod

    3+18 (Pistols, C2B/Ring Dips, 135)

    PM: Yesterday’s Wod

    A. 175(10) – 225(5) – 175(10) – 225(4) – 200(9)

    B. 8:51 RX

    C. 46 Hand-Release Push-Up

  12. Eric Hedges says:

    Bill killing it everyday! Glad you came back to a gym that will grow you!

    A. Double unders and Squat Snatch
    B. 4+19 115 pounds pull ups, dips, gob. squat.

  13. Mandee says:

    1015 Open Gym: Today’s WOD:
    5 + 5 RX pistols, chest to bar, ring dips, 95#

    1pm Open Gym: yesterday’s WOD:
    A. 110(10) – 140(4) – 110(10) – 135(4) – 125(6)
    B. 9:37 RX+

  14. Nathaniel says:

    10:15 Open Gym – Today’s WOD :

    3 + 25 rx ( pistols, C2B & ring dips, @135 )

    1:00 Open Gym – Yesterday’s WOD :

    A. 180(10) – 235(2) – 180(6) – 215(3) – 200(5)
    – Big fail on bench today in every way. Failed to adjust properly –

    B. 8:21 rx +

    C. 35

  15. Keith says:

    Worked on muscle ups and handstand.
    4 rounds even. ( pistols,pull-ups, ring dips, and 115lb. )

  16. Heath Sharp says:

    A) Pistols / Handstand Walks

    B) 3+20 RX w/ Pistols/Muscle Ups/135 Squat Snatch

  17. Jeremy M says:

    10:15 Open Gym (Today’s wod):
    4+24, RX (pistols, c2b+ring dips, @115#)
    1:00 Open Gym (Yesterday’s wod):
    A: 175(10)-225(5)-175(10)-225(4)-205(6)
    B: 8:46, RX+
    C: 41
    -Big shoutout to my man TJ yesterday!!
    -Bill is one heck of a stud! Super strong! Great guy too!

  18. Mimi says:

    A: butterfly pull-ups and more butterfly pull-ups
    B: 4 scaled- 16kg/6&6/switched to power snatch after second round

  19. Andrew says:

    A. Ring mu and handstand walks
    B. 3+15 scaled due to lack of depth on the first 2 rounds of pistols until Kodi so kindly pointed it out. Ring MU and 135

    Thanks for the coaching Kodi!

  20. Calvin says:

    A.pistols and handstand walk attempts
    B.3 rx pistols, ring mu’s, and 115#

  21. Justin says:

    Bar muscle ups/double unders
    3+15 pistols/bar muscle ups/135

    Bill’s a great crossfitter and an even better soccer player