Tuesday, April 20 2021

Posted by Mandee on April 19, 2021   |   21 Comments



EMOM x 4 min

3 Front Squat to 2 Push Press (rack or floor)

Rest 2min

EMOM x 4min

2 Front Squat to 1 Push Press (rack or floor)

Rest 2min

4min Build Up to a 1 RM Thruster

(rack or floor)

For Time: (18min cap)

10 – 8 – 6 – 4 – 2

Thruster   115/75   RX+135/95  MRX 75/55
10 Box Jumps   24/20”   RX+30/24   MRX 20/18”

Rest 2 min

20 – 16 – 12 – 8 – 4

WallBall Shots   20/14lbs to 10/9’  MRX 20/10lbs to 9′

30 Double Unders

Flexibility & Pistol Development

2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch
2 sets 10-30 Pistols or Pistol Progressions

2x15sec Back Bridge/Arch

Spend 5min on banded Shoulder Stretches

21 responses to “Tuesday, April 20 2021”

  1. Hal says:

    Call the pound…

  2. BP says:

    N8s worst nightmare

  3. Hobie says:

    The man, the myth, the LEGEND!

  4. Tracy says:

    My friend is the best. Ready for the river ?

  5. Bo says:

    Bench pressed my Suburban to get warmed up this morning…

  6. Mandee says:

    There he is! Mr. Cool, Calm and Collected. The epitome of composure and the embodiment of coolness. ? This dude is a CrossFit stud. Justin moves through WODs effortlessly and puts up scores that are incredibly impressive. He’s a CFHSV original who’s been making us proud since the beginning. Everybody loves this guy!

  7. Nathaniel says:

    There’s only one Junkyard Dog and he don’t bark, he bites. He stands guard over the gym day and night on the back wall. And there’s never any trouble. Justin is smart about his business in and out of the gym, tough and disciplined in whatever he pursues, and always makes it look easier than it is. Not to mention he’s got a full head of hair, a chest from the gods, and a tan that won’t quit. Keep runnin’ the yard Junkyard!

  8. Josh Kennedy says:

    There is a reason his photo is on the back wall. I only need one hand to count the number of times I’ve beaten him in a WOD. One of the CFHSV Old Guard, and as nice a fella as you will ever meet.

  9. Hal says:

    A. 190 pr (missed 200 too many times)

    B. 13:51 rx ?

    C. Complete

  10. BP says:

    200 back rack
    15something scaled to back rack

  11. CJ VK says:

    Junkyard slicker than a can of oil and when he talks, yall oughta listen.

    115 across
    215 thruster, then squat cleans up to 255
    13:15 rx+

  12. Bradley says:

    Junkyard dog hasn’t changed one bit. He can destroy any WOD that he wants to. Justin never looks tired. He just casually wipes his face with that orange towel and continues on his dominant way.

    A. 225 Thruster from floor

    B. 11:16 Rx+

  13. Bailey says:

    13:21 rx+

  14. Nathaniel says:

    11:54 rx+

  15. Mac says:

    11:33 rx

    Got up to 245 on the first part.

  16. Dan M says:

    Always has time for his fans.

  17. steve price says:

    Justin setting the standard !! Consistency through the years !!

    A. Thruster: 225 – 245 (x), next time ?

    B. Rx weight, scaled D.U., made it through round of 12

  18. Kim G says:

    A. 100
    8+2 scaled thrusters to 65#

  19. Justin says:

    12:03 rx
    I appreciate all of the kind words