Wednesday, October 24 2018

Posted by Mandee on October 23, 2018   |   35 Comments



Front Squats & Squat Cleans     E2:30MOM

6 Front Squats – 4 Hang Squat Cleans

4 Front Squats – 3 Squat Cleans

2 Front Squats – 2 Hang Squat Cleans

1 Front Squat – 1 Squat Clean

For Time:  

8 Hang Squat Cleans

18 Box Jumps   24/20″   RX+ 30/24   MRX 20/18

18 Toes to Bar
6 Squat Cleans
16 Box Jumps

16 Toes to Bar

4 Hang Squat Cleans
14 Box Jumps

14 Toes to Bar
2 Squat Cleans
12 Box Jumps

12 Toes to Bar

Bar Weights =   155/105   RX+ 205/135   MRX 115/75

Squat Development

Iron Chair Against Wall Arms Out, For Time



Our Annual Barbells For Boobs event is THIS Saturday, October 27th at 9AM! Help CFHSV repeat for the fourth year in a row as Alabama State Champions! Get registered today and start fundraising!!

35 responses to “Wednesday, October 24 2018”

  1. George C says:

    Wilma is a Grade-A Badass that puts in more work by 7am than most people do all day. She is also one of the kindest people you could ever hope to meet!

  2. Devonne says:

    So strong, dedicated and an awesome athlete! Keep it Wilma!!

  3. Mandee says:

    Wilma is one of the hardest workers I know, in and out of the gym. This lady is determined, driven, and doesn’t let anything get in the way of reaching her goals. She’s also as kind and sweet as anyone you’ll meet. You’re the best , Wilma, keep killing it! 😁

  4. Nathaniel says:

    Wilma was so nervous about starting CrossFit. She’s been a staple of the CFHSV community ever since. She’s shown the fight and consistency that have yielded the gains and skills. It’s always icing on the cake when that athlete is humble and encouraging to everyone around them. Glad you finally joined us at CFHSV sweet Wilma 😊

  5. Patty says:

    Great pictures proving what a determined athlete this lady is. Always working so hard to achieve her goals. Wilma is an inspiration in so many ways. Great job friend!!!!😊👏👏👏👏

  6. Adela says:

    Wilma! Beautiful, kind, and so very strong. A great woman!

  7. Carolyn says:

    My 2015 CrossFit 101 classmate!!! So determined and hardworking and the results show it! Love it when Wilma comes to the lunch class to throw down. They just don’t get any better than Wilma!!

  8. Matt says:

    Bad to the bone!

  9. Tricia says:

    Wilma is so sweet, and fast, and strong and awesome 😊 It’s always nice to see Wilma in class and always impressive to watch her kill a WOD.

  10. Beth says:

    Wilma always works hard, is a great athlete, and she is always so friendly and kind.

  11. Tracy says:

    Wilma is awesome 💜

  12. JasonH says:

    Way to be, Wilma!

  13. Michael Little says:

    11:42 Rx+

  14. @CJVK says:

    A. 255/225
    B. 7 reps Rx 🤕

  15. Chef Tyler says:

    B. 10:08

  16. Kim G says:

    A. 125/115
    B. 13:25@85#. So happy Misty coached me correctly in picking the right weight!

    Wilma! She is always progressing and making new gains and it’s been fun to watch her do her thing! She definitely puts in the effort and it’s paying off! And those are some good-looking dips too! 😀

  17. Dani Latham says:

    Wilma is awesome!

  18. Steve Price says:

    A. Front Squats: 225×6, 275×4, 315×1, 345×1(PR with No knee sleeves😀)
    Hang Squat Cleans: 185×4
    Squat Clean:205×3, 225×1, 245×1

    B. 15:00 Rx

  19. Bradley says:

    FS: 185(6) – 215(4) – 245(2) – 275(1)

    HSC 185(4) – SC 215(3) – HSC 235(2) – SC 255(x)

    10:03 Rx+

    That’s how you fight through a dip. One of the hardest things we do, and Wilma makes them look easy. Wilma has been working hard since day 1, and it shows in everything she does. Keep showing out!

  20. Mel D says:

    10:35 rx+

  21. Nathaniel says:

    FS – 135(6) – 215(4) – 245(2) – 275(1)

    Cleans – 185(4) – 215(3) – 235(2) – 255(1)

    10:21 rx +

  22. Jeremy M. says:

    Hotel Workout:
    A: 1 Mile Treadmill Run (Light) – 8:45 min
    B: 4 Rds NFT –
    20 BenchPress (50#DBs)
    20 Curls (20#DBs)
    20/arm TricepBehindTheHeadRaises (15#DB)
    20 GobletSqts (50#DB)
    20 AbBallCrunches
    C: 1 Mile Treadmill Run (Moderate) – 7:26 min
    D: 4 Rds NFT –
    15 InclineBenchPress (50#DBs)
    15 HammerCurls (30#DBs)
    10/arm TricepKickBacks (20#DB)
    – Wilma is such a wonderful person and athlete!! Keep it up Wilma!!

  23. Fleming Sharp says:

    Wilma rocks! What a sweet and hardworking lady!

  24. Matt says:

    A: 215/205
    B: 14:44 RX
    C: Completed

    I got my first linked Bar Muscle Up in Open gym today. Thanks to Daniel, Nate, Mandee, Travis, and Carolyn for helping me achieve this 5 year goal.

  25. mandee says:

    A. no cleans, only front squats
    135(6) – 155(4) – 175(2) – 195(1)- 205(1) – 215(1)
    B. 9:44 scaled to 8/6/4/2 deadlifts and front squats at 135lb, box jumps 20″, V-ups

  26. Wilma says:

    Thank you everyone for all of your kind words! CFHSV is the most amazing community and I am so blessed to be a part of it!!!!!

  27. Casey says:

    I am so blessed to be the daughter this strong, hardworking woman!! I am so proud of her and love it when we get to workout together!

  28. MH says:

    A. Just training.
    B. 7:42 RX+

  29. Regina says:

    Wilma keeps putting in work and getting stronger, and she’s always friendly and encouraging, too!

  30. WendyWW says:

    Wilma!! I love your work ethic & how you are always in the back putting in extra work to get better. And you are hands down the best scavenger hunt partner I ever could have asked for!

  31. Katie A says:

    Wilma is the real deal and a pull up expert! Love working out with this lady.

  32. Misty says:

    Wilma! These pics show that pure grit and determination that she approaches every wod with! She is always showing up early and staying late… and it shows! She’s also just as nice as she is strong! Glad to have such an amazing athlete and person to set the stands at CFHSV!