Bill Hoisington

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Benchmarks

Workouts
Fran8:53
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat325 lbs
Deadlift385 lbs
Clean & Jerk205 lbs
Snatch115 lbs
Front Squat285 lbs
Overhead Squat115 lbs

WODS

07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40’ Farmer Carry
40’ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/11/2018
1.) California Club (modified)
For time:
 8 Deadlift 335/205lb
 40 GHD Sit-ups
 80 Double Unders
 4 Rope Climbs
 80 Wallballs 20/14lb
 4 Rope Climb
 80 Double Unders
 40 GHD Sit-ups
 8 Deadlift 335/205lb
2.) Snatch Balance 1-1-1-1-1-1-1
*3.) Every 90 seconds for 15 rounds 1 Clean Pull to High Hang with a 3 second pause back to floor 1 Clean & Jerk
*4.) 30-20-10 
Burpees
Toes to Bar
*5.) 3 rounds
15 Reverse Hyper
1 min Couch Stretch (per side)

07/12/2018
1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40’ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100’ Handstand Walk with Obstacles every 10’ (must complete 10’ increment with obstacle 1 & 2 45lb plates)
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement 
07/18/2018
1.) 10 minutes to establish 1RM Squat Snatch
-10 minutes to warm up to as heavy as you'd like
2.) 3 Back Squat every 3 minutes for 4 rounds @ approx. 85%
*3.) 9 minute AMRAP
3 Strict Deficit Handstand Push-ups 2x45/1x45
25 Wallballs 20/14lb
*4.) 4 rounds
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (R)
10 Single Arm Dumbbell Lunges 35/25lb (R)
10 Single Arm Dumbbell Step-ups 35/25lb 24/20” (L)
10 Single Arm Dumbbell Lunges 35/25lb (L)
*5.) 200m Yoke Carry 45lb plate on each post/25lb plate on each post
*6.) 50 GHD Sit-ups for time
Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups 😅
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
176 # snatch. 11# pr
281# BS
242lb Snatch Lifetime PR!!!
Clean work — 55-95#
BS 105#
6 mile run.
🍒 picked.
105 Sn no PR
200 BS
225# snatch (PR)
285# BS
Coming out the woodwork for this gem of a “crossfit” workout
^215 BS 405
47:52 CF HQ WOD 07/13/18
2k C2/1 mi run/2k C2/1 mi run/2k C2 (sub'd 1609m SkiErg). Mega MOBility (HF/QL/Subscap...)
315#
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!