Tuesday, July 19 2022

Posted by Mandee on July 18, 2022   |   25 Comments

Power Clean Build Up   E2MOM

5 – 4 – 3 – 2 – 1 – 1

“Running and Rowing Power ELIZABETH”

For Time: (25min cap)

Run 400m

21 Power Clean   135/95   MRX 115/75

21 Ring Dips   MRX Bar Dips
Row 400m or 1k Bike
15 Power Clean

15 Ring Dips   MRX Bar Dips

Run 200m
9 Power Clean

9 Ring Dips   MRX Bar Dips
Row 200m or 0.5k Bike

Flexibility Development

2x30sec Couch Stretch
2x30sec Head to Floor Straddle Stretch

2x30sec American Splits
2x30sec Prisoner/Wall Shoulder Stretch

2x30sec Chinese Splits
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

25 responses to “Tuesday, July 19 2022”

  1. Mandee says:

    Tim looking relaxed but focused, tearing up a WOD as usual. This guy is an experienced CrossFitter with years of hard work under his belt. He’s knowledgeable about fitness and movement, and he’s always quick to share it with anyone he can help. He gives us a hard time about just about everything, but I think he kind of likes us anyway…and we kind of like him too. 😊 He’s unique and certainly one of a kind, and I’m proud he’s willing to call himself a CrossFit Huntsville athlete, because we are certainly proud to have him. Nothing but love, Tim, nothing but love!

  2. Nathaniel says:

    Timmy lookin like a super hero. Tim can drop the hammer any time he wants and he often does. He’s as well rounded an athlete you’ll find and it ain’t from osmosis. He puts in a lot of intentional work that has payed off. Tim knows how ‘to make it suck’, but more importantly he has a lot of fun before and after. Tim has his best buds along with camaraderie throughout the gym and that’s usually what motivates and keeps most of us going and enjoying it along the way. That’s a bad ass pic Timmy

  3. steve price says:

    Pure STUD right there !! Tremendous athlete, chiropractor, and person !! Keep setting the bar my brother !!!

  4. Eric Hedges says:

    Tim always shows up and shows out!

  5. BP says:

    Tim looking strong
    13:19 Scaled to all row

  6. Tyler Canoles says:


    12:58 RX


  7. Bo says:

    A: 215
    B: 14:53 scaled run to row
    C: GHD’s and HE’s

  8. CJ VK says:

    Headband Himmy Hardaway – Tim is him. He IS that guy, pal.

    14:25 rx (run/bike)

  9. Justin says:

    10:58 all row

  10. Nathaniel says:

    7am open gym at Orange Beach CrossFit with Mandee and Mark. CFHSV’s WOD :

    A. 225

    B. 14:44 scaled ( rowed and had to Muscle Up into dips )

    C. Some extra stuff….

  11. Damian says:

    A. 135(5), 165(4), 185(2), 205(1), 215(*PR*)
    B. Rx weight, but scaled to all row 17:47

  12. Misty says:

    Tim! Awesome pic and hell of an athlete! Always holding court in the back left corner of the gym. He and his crew come in, get work done, hang out (might have a beer) and then show up the next day to do it all over again! Always fun to watch this guy throw down. Keep showing us how it’s done!

    A. 85 – 105 – 115 – 125 – 135 – 145
    B. Weakness work / training

  13. Eugene M says:

    A. 145(5)-175(4)-210(3)-215(2)-245(1)-250 X
    B. 12:43 scaled (Row, Run, Run, Row – It was raining when we started and didn’t want to float away)

  14. Alex says:

    285 Power Clean PR
    9:52 Rx (run/row)

  15. Griff says:

    11:35 rx

  16. Bailey says:

    A. 195
    B. 13:07 RX

    Tim locking out that DB in perfect position! He is an experienced CrossFitter with knowledge in a lot of areas of fitness. He cracks jokes and always has fun while kicking the WODs butt! Keep up the great work Tim!

  17. Lupo says:


    13:01 rx, row

  18. Devonne says:

    Incredible person and an awesome athlete. Keep it up, Tim!!!

  19. Freeman says:

    185 x 5
    225 x 4
    255 x 2 (missed 3rd rep)
    265 x 2
    275 x 1 (20+ lb PR)

    11:05 Rx

  20. Mac says:


    10:53 rx

  21. Mandee says:

    A. Built up to 160 split clean
    B. 15:30 scaled all row and muscle up into ring dips

  22. JJ Millich says:

    A: 135(5)-155(4)-185(3)-205(2)-215-230
    B: 10:06, RX (135#/Run/Bike)

  23. steve price says:

    A. 255, missed 275 (next time)

    B. 20:56 , scaled to strict bar dips

  24. Kim G says:

    A. 120
    B. 24:06 scaled to strict banded ring dips

  25. Bradley says:

    Tim is a great athlete and awesome dude!

    A. 75-95-115-135-155-175

    B. 12:26 Rx (bike)