For Time: (35 min cap)
200m Run/Row or 0.5km Assault Bike
2 Hang Squat Clean Thruster 115/75 RX+135/95 MRX 95/65
200m Row/Run or 0.5km Assault Bike (opposite)
2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips
400Run/Row or 1km Assault Bike (opposite)
4 Hang Squat Clean Thruster
400m Row/Run or 1km Assault Bike (opposite)
4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips
800 Run/Row or 2km Assault Bike (opposite)
8 Hang Squat Clean Thruster
800m Row/Run or 2km Assault Bike (opposite)
8 Muscle-Ups (ring) MRX 8 Chest to Bar Pull-Ups & 8 Dips
400 Run/Row or 1km Assault Bike (opposite)
4 Hang Squat Clean Thruster
400m Row/Run or 1km Assault Bike (opposite)
4 Muscle-Ups (ring) MRX 4 Chest to Bar Pull-Ups & 4 Dips
200m Run/Row or 0.5km Assault Bike (opposite)
2 Hang Squat Clean Thruster
200m Row/Run or 0.5km Assault Bike (opposite)
2 Muscle-Ups (ring) MRX 2 Chest to Bar Pull-Ups & 2 Dips
CFHSV Running & Endurance WOD:
For Time:
200m Run, rest 30 seconds
400m Run, rest 1 minute
600m Run, rest 1:30
800m Run, rest 2 minutes
1200m Run, rest 3 minutes
800m Run, rest 2 minutes
600m Run, rest 1:30
400m Run, 1 minute
200m Run
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD:
For Time:
1 Minute Run
4 Thrusters
1 Minute Run
4 Rows/Curls/Chair pulls AND 4 Dips/Kick backs/Push-ups
2 Minute Run
8 Thrusters
2 Minute Run
8 Rows/Curls/Chair pulls AND 8 Dips/Kick backs/Push-ups
4 Minute Run
16 Thrusters
4 Minute Run
16 Rows/Curls/Chair pulls AND 16 Dips/Kick backs/Push-ups
2 Minute Run
8 Thrusters
2 Minute Run
8 Rows/Curls/Chair pulls AND 8 Dips/Kick backs/Push-ups
1 Minute Run
4 Thrusters
1 Minute Run
4 Rows/Curls/Chair pulls AND 4 Dips/Kick backs/Push-ups
Timmy!
Take a breather, doc.
26:06 rx (bike/run)
I know that look and I know what words are coming my way next! Tim is the sheriff in the back corner and he keeps his boys in order or on the attack. Tim’s a great guy full of jokes and camaraderie but don’t let him fool ya. He’s one hard working athlete in the gym and hard working professional out of the gym. Glad ya found us buddy cause we’re better with ya.
Yep, that’s the look Tim gives you when you’re the coach and he’s just finished a tough WOD. And that look is usually followed up with some choice words ? But then he gathers himself, encourages everyone else, and always comes in the office to say thank you at the end of the night. So I never feel too bad, because I know down deep he likes the pain ?
Is that after the warmup or workout?
135 with bar mu bike and row
25:45 scaled
People like Tim is why I look forward to Saturday wods. Gonna throw down then find out what’s on the agenda for the rest of the day.
Guys like are a rare treat in this world: absolute pro in his field, raising kids, fierce friend, knows his business.
A rare Sat morning appearance for me, but wanted another crack at a nasty WOD before we go into hiatus for a while.
33:35 Rx, row and run
Buddy you’re softer than a Cinnabon sampler
Running and endurance- both social distance and fitness were achieved w/ Blake+Amanda F this morning. Although running on the track was kinda awful TBH. Ha!
No idea what any of our times were! 😉
Tim’s a great guy
24:47 115/bar mus/bike run
24:43 RX+ bike and row
REALLY gonna miss everyone for the next few week.
I think Mandee and Nate have it wrong- that’s the face after a wod where I can barely see the clock because my eyes are bad- I’m a preachers kid back there!
Alright cfhsv- time to rally around Nate and Mandee in these challenging times. They and the coaches give so much for us to live our best life- we can and will get thru this. Can’t wait to wod with everyone again (even Tyler who practices social distancing by rolling around the floor with other men)!
Timmy is the man. I remember the first time I met him at our old gym. We were doing our 101 course towards the end of a class. All of a sudden I heard a loud outburst of profanity coming from his direction. I think he was cussing out his kettlebell. It was priceless. I knew from that moment we would be friends. 8 years later not much has changed. Tim will be the first one to tell you how good you did at something, but he will also humble you when you need it. Love you brother!!
Tim is one of the few people I trust with my life. He gets me through many open wods and pushes me. I also love judging him for the open and making sure him and his band of misfits have someone keepin them on their toes. Amazing guy and his wife JJ has been a coaching compadre for god knows how long. Great family. I love y’all