Wednesday, June 9 2021

Posted by Mandee on June 8, 2021   |   18 Comments



Tempo Strict Press   E3MOM

5 Sets x 5 Reps @ 50 – 75%

**1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Control Down**

2 Rounds For Time: (20min cap)
30 Push Press   135/95   MRX 95/65
15 Toes to Bar or Wallball Sit-ups   20/14lbs   MRX 20/10

30 Right Arm Dumbbell Overhead Lunges (alt/stationary)

15 Box Jumps Overs
30 Left Arm Dumbbell Overhead Lunges (alt/stationary)

15 Toes to Bar or Wallball Sit-ups

Dumbbells =   50/35lbs   MRX 35/20lbs
Boxes =   24/20”   RX+30/24   MRX 20/18”

Handstand Walk Development

20 Plank Shoulder Taps
1min Handstand Hold
5 to 10 Wall Walks
10 Handstand Shoulder Taps
150’ Handstand Walk or Partner Wheelbarrel Walk

18 responses to “Wednesday, June 9 2021”

  1. Mandee says:

    That’s what I’m talking about, Billy! Grinding it out and showing off that undeniable strength. If you don’t know, this dude is STRONG and he shows out anytime there’s a heavy barbell. The awesome thing is he can also rep out butterfly pull-ups and strict handstand push-ups without skipping a beat. That’s CrossFit right there! And Billy is just a great guy to top it off. Way to be, dude ?

  2. Nathaniel says:

    Billy’s first workout at CFHSV consisted of 135lb snatches and strict HSPUs. I was coaching his class with Brian and we kept staring at this new guy that was dominating. Billy had a short sleeve collared shirt on during the Wod because he arrived at the gym on his way home from a business road trip with no gym clothes. I wasn’t sure if he was there to kill us or the wod. He killed the wod, blew our minds and he’s been coming back ever since. Billy is a grinder in and out of the gym. He’s uncommonly strong with great gymnastic skills too. Billy’s a great guy and we’re lucky he stumbled into CFHSV that morning.

  3. Hal says:

    The Man. The Myth. The Legend. Will throw down with billy anytime anywhere. Ask him to show you his splits…?

    A. 75 – 95 – 115 – 95 – 95

    B. 1+110 rx+

    C. Complete

  4. Justin says:

    105 across
    1+85 rx

  5. Bo says:

    Billy B.A. – powerlifter and gymnast before breakfast. 18 holes and shoots a 71 before lunch. Try to keep up…

    A: complete
    B: 18:58 scaled to 95 PP (50lb DB, WBS)

  6. Jamie Cherrypicker says:

    1+48 scaled

  7. CJ VK says:

    95 across
    19:57 rx+

  8. Nathaniel says:

    17:49 rx+ T2B

  9. Duke says:

    19:22MRX T2b

  10. BP says:

    115 across
    19:57 Scaled (2nd round to BW (15s) lunges)

  11. Mandee says:

    A. 65-75-80-85-85
    B. 14:38 RX+ (T2B)

  12. Jason Morgan says:

    A. 95 across
    B. 105 Rx+ (T2B)

  13. Bradley says:

    105 across

    14:57 Rx+ (T2B)

  14. Alex says:

    16:44 Rx+ (T2B)

  15. Mac says:


    16:43 rx+ T2b