Wednesday, July 6 2022

Posted by Mandee on July 5, 2022   |   25 Comments



Back Squat Build Up   E2MOM

10 – 8 – 6 – 5 – 3 – 1

For Time: (12min cap)
10 Back Squats

2 Ring or Bar Muscle Ups   MRX 2 Chest to Bar

10 Back Squats

4 Ring or Bar Muscle Ups   MRX 4 Chest to Bar
10 Back Squats

6 Ring or Bar Muscle Ups   MRX 6 Chest to Bar

10 Back Squats

8 Ring or Bar Muscle Ups   MRX 8 Chest to Bar

10 Back Squats
10 Ring or Bar Muscle Ups  MRX 10 Chest to Bar

Bar Loads =   75/55   RX+95/65   MRX 55/35

Squat & Pistol Development

10 Cossack Squats Alternating Legs (5 ea)

10 Pistols Each Leg or Progressions
10 Goblet Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions


25 responses to “Wednesday, July 6 2022”

  1. Nathaniel says:

    David back in the house and ain’t skipped a beat. Love having the Knights back at CFHSV and their growing family. David is a top notch dude that reeks of class, intelligence, charm, and next level handsomeness. I reek of jealousy. And to top it all off he’s a heck of a CrossFitter that can do it all. Glad you’re back buddy. Keep reppin!

  2. Mandee says:

    Man, I’m glad to see this dude back and throwing down with us at CFHSV! And it only gets better with Sydney and his two sweet girls back in the building as well. David is a likable, personable guy who we immediately connected with years ago. He’s genuine, friendly, and a great asset to any class. He works super hard and has always been consistent in both effort and attitude. All around a great person and athlete. Stay the course, David! 🙂

  3. Misty says:

    David! Looking fierce and focused locked out overhead! David is back and better than ever! He comes in early and gets the job done. Despite two little ones at home, he has been dedicated to showing up and throwing down and he’s already making big gains. It’s so nice to have him back!

  4. Hal says:

    A. 205 – 305

    B. 11:59 scaled life (s*** show)

    C. Complete

  5. Bo says:

    A: 255
    B: 9:23 rx (BMU’s)
    C: GHD’s and HE’s

  6. Eugene M. says:

    A) 245-285-305-305-325-350-370 (PR)
    B) 11:23 RMU

    • steve price says:

      Awesome all the way around Eugene !! Great job on that PR 💪🏼💪🏼💪🏼💪🏼

  7. CJ VK says:

    11:31 rx+ (rmu)

  8. Bradley says:

    David looks like one bad dude with that weight overhead. He is one awesome dude. I am so glad David and Sydney are back!

    A. 205(10) – 255(8) – 285(6) – 305(5) – 335(3) – 355(1)

    B. 8:41 Rx+

  9. Duke says:


  10. Nathaniel says:

    8:13 rx+ ( ring mu’s )

  11. Jamie Cherrypicker says:

    Paired up with Wonder Woman Bailey. Oof I wasn’t ready.
    255, 10:29 scaled

  12. Mandee says:

    8:31 RX+ (rings)

  13. Lupo says:

    7:09 rx+ bmu, all unbroken

  14. Freeman says:


    10:32 Rx+ RMU

  15. Misty says:

    4+13 rx+ (bar)

  16. Kim G says:

    A. 75-85-95-105-115-120
    B. 11:32 scaled to 75# lunges (alt front and reverse) and c2b

  17. Alex says:

    It’s awesome to see David back in the gym! He’s a great athlete who knows how to turn up the intensity when the clock starts, still brings that same genuinely friendly attitude to every class.

    375 BS
    8:05 Rx+ (RMU)

  18. Bailey says:

    A. 225(10)-235(8)-245(6)-245(5)-255(3)-285(1)
    B. 10:20 RX+ (all RMU)

    David dialed in and focused! He’s such a natural athlete and I’m so glad him and Sydney are back with us! Keep up the strong work!

  19. Griff says:

    355 bs

    7:04 rx+ (ring)

  20. steve price says:

    A. Back Squat: 225×10, 245×8, 275×6, 285×5, 315×3, 435×1

    B. 4 + 15, Rx+ Weight/Chest to Bar Pull-ups/Strict Bar Dips
    (Had 5 stinking bar dips left 😂😂🥵)

  21. JJ Millich says:

    A: 155(10)-185(8)-215(6)-235(5)-265(3)-290
    B: 5:08, scaled (95#/Strict C2B)

  22. Mac says:

    9:40 rx+ bar