Friday, December 10 2021

Posted by Mandee on December 9, 2021   |   18 Comments



Snatch Build Up   E2MOM

3 – 2 – 2 – 1 – 1 – 1

MainSite WOD (RX+)

For Time: (20min cap)

40 Dumbbell Snatch (alt)   50/35   MRX 35/20

40 Dumbbell Goblet Squats   RX+ Pistol (alt)

4 Rope Climb   15’   RX+ Legless   MRX 4×10’ or 2×15’

30 Dumbbell Snatch (alt)

30 Dumbbell Goblet Squats   RX+ Pistol (alt)

3 Rope Climb   15’   RX+ Legless   MRX 3×10’

20 Dumbbell Snatch (alt)

20 Dumbbell Goblet Squats   RX+ Pistol (alt)

2 Rope Climb 15’   RX+ Legless   MRX 2×10’ or 1×15’

10 Dumbbell Snatch (alt)

10 Dumbbell Goblet Squats   RX+ Pistol (alt)

1 Rope Climb 15’   RX+ Legless   MRX 1×10’

Core Development

20 Reverse Rower Tucks
20 Banded or Barbell Good Mornings
20 Russian Twists

20 Hip Extension to Glute Ham Raise
20 WallBall Russian Twists

18 responses to “Friday, December 10 2021”

  1. Mandee says:

    CJ VK, thumping that chest! I get to throw down with this guy almost every day, and there’s no doubt he adds fun and personality to every training session. He’s a super stud CrossFitter who is highly skilled and moves effortlessly. He gives 100% every day not only at CrossFit, but also at sneaky sarcasm and friendly banter 😅 He’s one of a kind and I’m glad to call him my friend!

  2. Nathaniel says:

    Champ to bar…I mean chest to bar. CJ has worked really hard on his c2b and it shows when it counts. CJ is CrossFit through and through in how he approaches his fitness. He’s dealt with injury and overcame so he knows how to train smart and for longevity. He also enjoys the “game” of CrossFit and being the best CrossFitter he can. This past year he had the top male overall score in the Open at CFHSV. And CJ enjoys the community and friendships that CrossFit facilitates. Glad you found CrossFit buddy and extra glad you found CFHSV. Keep Rollin dude

  3. Hal says:

    “The Champ” for a reason. I look for his scores every morning between 11:30-11:45.

    A. 165 power

    B. 15:52 rx

    C. HDM4

  4. Bo says:

    CJVK killing it 8 days a week.

    A: 140 power
    B: 2+36 rx

  5. Melissa B says:


  6. BP says:

    16:07 Scaled to 6xPull Up

  7. Dan M says:


    Gotta post scores when CJVK is the pic
    A. 225
    B. 17:48 rx

  8. Alex says:

    205 Squat Snatch
    19:48 Rx+

  9. CJ VK says:

    Everybody has their own challenging movements and C2B is certainly one of mine 🥴

    I appreciate the kind words and wouldn’t trade my hour and half, five days a week at CrossFit Huntsville for nothing.

    115(3)-145(2)-175(2)-195-210 (all squat)
    19:48 rx+

  10. Jason Morgan says:

    Nobody like CJVK aka swag city… aka the champ… aka the stache… Thankful to get to workout with him most days. Pretty hard to have a bad day around this guy. Thankful for you dude!

    A. 175 Power
    B. 17:08Rx

  11. Mimi says:

    Making it look too easy, CJ!
    A: clean training
    B: 3+3 scaled to 25# dumbbell

  12. Nathaniel says:

    19:06 scaled

  13. Bailey says:

    A. 140
    B. 19:30 rx (half legless rope climbs half normal)

    CJVK, he’s the man! One of the most well rounded athletes in the gym. Not only does he work hard, he knows how to crack up and make training fun. Glad I get to train with him everyday, he definitely keep everybody’s spirits high! Keep up the work stud

  14. Josh Kennedy says:

    A: 115(3)-125(3)-135(2)-145(2)-150(1)-155(1), all squat snatch
    B: 19:15 with 35# DB
    C: Complete

  15. Mandee says:

    A. 135 squat
    B. 13:21 RX with pistols

  16. DukelovetotrainwiththeCHAMP says:

    185 squat
    17:21 rx
    He is the CHAMP for a reason. puts in the work. Ive noticed lately that champ is dialing it in. only 10 weeks til the open. Champ gon be ready.,

  17. Mo says:

    18:44 rx

    CJ is a legit “good dude”. Always enjoy working out with him. Mustache always on point.