Tuesday, December 15 2020

Posted by Mandee on December 14, 2020   |   16 Comments



5min Build Up Shoulder to Overhead

5min Build Up Hang Power Clean

5min Build Up DeadLifts

“The Equalizer” by DB

For Time: (18 min cap)

18 Deadlifts   175/115   RX+ 205/135   MRX 135/95

9 Hang Power Cleans
6 Shoulder to Overhead
200m Row or Run or 0.5km Assault Bike

12 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
400m Row or Run or 1km Assault Bike

9 Deadlifts
3 Hang Power Cleans
1 Shoulder to Overhead
600m Row or Run or 1.5km Assault Bike

Chest & Shoulder Development

48 Band Pull-Aparts

200m DB/KB Overhead Carry

16 responses to “Tuesday, December 15 2020”

  1. Nathaniel says:

    Y’all better get that dog back in the fence. Junk Yard loose is a scary thought. Justin has been a staple at CFHSV longer than most and he’s a testament to longevity. He’s maintained his health and fitness with great balance over the years and it’s been awesome to watch. He casually chews his gum, says somethin slick under his breath, destroys a WOD without breaking a sweat, and flashes a grin as he walks out the door.

  2. Lewis says:

    What a guy.

  3. Flying J says:

    Who let that Dog out? Like the mailman, no rain,snow, sleet or hail, is gonna stop the Dog. He’s gonna take care of business.

  4. Mandee says:

    So many great memories of CFHSV through the years, and Justin has been a part of just about every one. He’s been throwing down since we were back on the green floor, and he’s stayed steady and consistent along the way. Nobody, and I mean nobody, can do more work and look less phased than this dude. He’s the epitome of cool, calm and collected. ? Way to be, stud.

  5. CJ VK says:

    When in doubt just ask yourself, “what would junkyard do?” and then do that.

  6. Eric Hedges says:

    WOD killer.

  7. Hal says:

    Keep your hands and feet in the vehicle at all times when observing animals in their natural habitat.

    A. Complete

    B. 9:20 RX

    C. Complete

  8. Tracy says:

    Solid dude. Solid friend.

  9. duke says:

    Junk yard dawg know everything….
    10:20 rx+

  10. Bradley says:

    Junkyard dog about to head inside, grab that orange towel, and then tackle whatever is next. He makes everything look easy. He is a great dude who does everything the right way. Keep it up Justin!

  11. Mandee says:

    9:25 RX+ (row)

  12. MH says:

    8:24 RX+ row

  13. JJ Millich says:

    A: Buildup from Ground – 195/240/300
    B: 7:55, RX @175# (Bike)

  14. Josh Kennedy says:

    Justin = CFHSV Old Guard, been here since The Matrix days. Crazy good athlete, swell dude-father-husband-human.

  15. Justin says:

    8:47 rx bike
    I appreciate all of the kind words. Glad to have been around for so long and met so many great people at CFHSV