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Thursday, January 12, 2017

Posted by Mandee on January 11, 2017   |   20 Comments

tim-sgt

 

 

 

WOD:

A. EMOM Activator for 6min

1st min = 30sec Jump Rope Running Man, 30sec Rest

2nd min = 30sec Russian or American KBS, 30sec Rest

3rd min = 30sec Pull-up Activation / 1-5 Strict Pull-Ups or Chin-Ups, 30sec Rest

Repeat

B. “HELEN”

3 rounds for time of:

-400m Run

-21 KBS   24/16kg

-12 Pull-Ups

*Compare to Reverse Helen Dec 3, 2016*

C. Core Development

-25 Hip Extensions
-1min L-Sit Hang on Pull-Up Bar or Rings
-50 Barbell or Banded Good Morning
-50 Flutter Kicks (4 count)

 

 

 

Check out Mason Dixon’s menu for next week.  jan16

To play an order, click here!

 

 

We WILL have regular classes this Saturday at 8AM, 9AM, and 10AM as well as Running & Endurance.
Then, join us at 1PM for a special Baby Shower WOD and BBQ honoring Bradley and Maggie Futch!

20 responses to “Thursday, January 12, 2017”

  1. Nathaniel says:

    Mean!! Tim brings the fight to the WOD with a smile and that’s scary mean. Keep up the awesome work!

  2. KOBRA says:

    Tim about to snatch that weight
    at ‘neck cracking’ speed!

    Getting better everyday dude!

  3. Bill Carter says:

    Tightest buns in Huntsville get it Timmy

  4. Mandee says:

    Tim looking focused and ready! This guy always works hard and it certainly shows! Keep it up dude 🙂

  5. Dustin says:

    Tim is the freakin man!

  6. BP says:

    Dr Tim is not only a great friend but has magic hands and is the only man I’d let crack my neck and back.

    Helen: 10:15 RX (1:21 PR)

  7. Justin says:

    8:35 rx

  8. Brian A says:

    9:43 RX.

  9. CJ VK says:

    A. Activated ✅
    B. 9:42 Rx
    C. ✅

    & max reps unbroken WBS : 56 reps

  10. Nathaniel says:

    7:30 rx

  11. MH says:

    8:52 RX (33sec PR)

  12. Clair says:

    10:40 Rx(pretty sure this is a PR)

  13. Mandee says:

    8:42 RX (PR)

  14. Bradley says:

    Looking good Tim!!!

    8:01 Rx (PR)

  15. KOBRA says:

    8:33 RX

  16. Jeremy M. says:

    6:15pm Class:
    7:57, RX (4sec slower)
    – Great class Nate/Kodi! Thanks for the push. Big Tim setting up for big weight! Tim is truly one bad dude! So glad to have him here at cfhsv!

  17. Shay Shay says:

    9:51 RX

  18. Mac says:

    8:29 rx 10 sec pr