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
Call the pound…
N8s worst nightmare
The man, the myth, the LEGEND!
My friend is the best. Ready for the river 😎
Bench pressed my Suburban to get warmed up this morning…
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!
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!
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.
A. 190 pr (missed 200 too many times)
B. 13:51 rx 🤮
C. Complete
200 back rack
15something scaled to back rack
Junkyard slicker than a can of oil and when he talks, yall oughta listen.
115 across
165(2)-175-185
215 thruster, then squat cleans up to 255
13:15 rx+
6:08 / 5:07
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+
13:21 rx+
11:54 rx+
11:33 rx
Got up to 245 on the first part.
Way to keep up the grind Mac!
Always has time for his fans.
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
A. 100
8+2 scaled thrusters to 65#
135-155-205
12:03 rx
I appreciate all of the kind words