Friday, August 20 2021

Posted by Mandee on August 19, 2021   |   18 Comments



Deadlift   E2MOM

5 sets x 10 reps @ 50-60%

21 – 15 – 9 Reps

For Time: (15min cap)

Kettlebell Sumo Deadlift High Pull

Kettlebell Swings

Box Jump Overs

Handstand Push-Ups   MRX 2/4″ rise

KB =   24/16kgs   RX+32/24   MRX 20/12kgs

Box Jumps =   24/20”   RX+30/24   MRX 20/18”

Handstand/Handstand Walk Development

20 Plank Shoulder Taps
1min Handstand Hold
5 Wall Walks
10 Handstand Shoulder Taps
50′ to 150’ Handstand Walk or Partner Wheelbarrel Walk

18 responses to “Friday, August 20 2021”

  1. Mo A says:


  2. Mandee says:

    CJ VK showing off just one of his many skills! CJ is a crowd favorite and there’s no doubt why. He’s full of fun and jokes and he’s the king of friendly banter. He’s a top notch CrossFitter who can truly do it all. He’s worked incredibly hard to turn weaknesses into strengths, and he can hit a home run any day of the week. He makes training fun and I’m glad to call him my friend ? You rock, champ! ?

  3. Nathaniel says:

    Who dat? That’s the Champ right there! CJ pullin the world down to get on top. Ol ‘VK is a real athlete and loves to show up everyday to grind, have fun, and enjoy the ride. He’s improved across the board and continues to push each day. I happen to get to work out with CJVK every day in open gym and he can be very easy and very ‘chirpy’, which is a lot of fun.

  4. Tracy says:

    ? CJ loves my big hugs ?

  5. Hal says:

    A. 185 across (I’m not even gonna look, Bailey)

    B. 2+27 rx+

    C. Complete

  6. Bo says:

    A: 185
    B: 11:43 scaled to wall walks

  7. DukehadtodoCOE says:

    COE 24:24 rx

    If you haven’t worked out in open gym with Champ then you are really missing a great time. I would definitely try and make a session just to see how Champ operates. Champ has got n8 doing special workouts while he rehabs. He’s got me and Will on a running program. Champ always helping everybody.

  8. Melly B says:

    #1 fan of the Champ

  9. Dan M says:

    Man I wanna be like CJ when I grow up

  10. SARGE says:

    Real champs would shred their hands before wearing gloves… CJVK is the big brother my son never had- that’s a good thing. Great guy, excellent crossfitter.

  11. Jason Morgan says:

    Nobody like CJ! There are positive people, and then there’s CJ. Impossible to not walk away smiling after throwing down with this dude. Cleanest barbell path on the snatch too… thankful for you dude!

  12. Bailey says:

    That’s CJ! You won’t find another like him, he is one of a kind, hardworking, funny, and a great athlete just to name a few! Keep up the hard work CJ!

    A. 195-195-205-205-205
    B. 7:46 rx+

  13. Mandee says:

    A. 175 across
    B. 7:32 RX+

  14. Jason Morgan says:

    A. 225 across
    B. 2+30 (at cap) Rx+… completed at 16:08

  15. CJ VK says:

    275 across
    11:40 rx+

    Thank you all for the kind words. I love my hour and a half-ish I get to spend with y’all 5 days a week.

  16. Nathaniel says:

    27:15 scaled / modified

    21-15-9 :

    – hip extensions ( I did 40 of these all three rounds )
    – one arm elevated push ups
    – one arm SDHP
    – box jump overs
    – one arm Russian KBS
    – one arm DB strict press
    – cals on bike

  17. Justin says:

    Only one champ around here
    6:44 rx

  18. Bradley says:

    CJ is the man. Love working out with this guy. He keeps it fun, and it is not the same without him. He is one heck of an athlete, who makes everything look smooth and easy.

    275 across

    9:25 Rx+