Tuesday, January 30 2018

Posted by Mandee on January 29, 2018   |   27 Comments




Death by 10 meters for 10min:

With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If can’t keep up sit out a min and jump back in, annotate how far you got.

3 Rounds For Time
18 Russian KBS  24/16kgs  RX+ 30/24  MRX 20/12
12 Box Jumps  24/20″  RX+30/24″  MRX 20/18″   OR   36 Double-Unders
6 Reverse Burpee w/wallball  20/14   MRX 20/10

Rest 3 minutes

3 Rounds For Time

12 American KBS  24/16kgs  RX+ 30/24  MRX 20/12

9 Box Jumps  24/20″  RX+30/24″  MRX 20/18″   OR   27 Double-Unders

3 Reverse Burpee w/wallball  20/14  MRX 20/10

27 responses to “Tuesday, January 30 2018”

  1. Nathaniel says:

    Justin Dub-ya the Junk Yard Dog! Look at that head of hair! What I would do to have that head of hair. Justin has been CrossFitting as long as anyone I know and he’s still growing as an athlete. He’s as consistent as they come and just as humble. Keep runnin’ the yard Junk Yard!

  2. Haley says:

    Justin! Perfect push up! Strong, fast, and nice as they come! Dude always has a smile on his face. Keep getting it Justin!

  3. Michael Little says:

    ? Awesome dude and awesome athlete. Always has been putting up the best scores. Keep killin it man! ?‍❤️‍?

  4. Mandee says:

    This dude has been leading the way since the early days of CFHSV. Most of my earliest memories of CrossFit include Justin, and I was chasing him then just like I still am today! This guy will stomp you into the ground on any given WOD, and just nonchalantly dab his face with a towel and row for a bit while you’re writhing and gasping for air. You’re an animal Justin, keep it up! ?

  5. Eric says:

    Justin is a super athlete and an even better husband and father. He is my baseline in every workout, I know if I am close to his score or within five minutes of it that I left it all on the floor.

  6. DUKE says:

    Like I always say. There is only one JUNK YARD DOG. This dog wouldn’t hurt a flea. He so nice. But let somebody say 3-2-1 and he’ll bite you in a second.
    He is bad to the bone.

  7. BP says:

    No rep

  8. Matt says:

    Bad to the bone!

  9. Misty says:

    It doesn’t get anymore strict than that. This dude never looks like he’s in a hurry, yet he kills every single wod! Justin is as nice as he is strong and his daughters are just as bad to the bone as he is!

  10. Tyler Layne says:

    I’m pretty sure Justin could out push-up me with his hands tied behind his back! Keep it up big guy!

  11. David Mc says:

    “Not everybody can be Justin” Classic.

  12. SARGE says:

    When my rx score is close to Justin’s rx+ score, I know I’ve had a max effort wod. Great all around guy in all aspects of life. Wod on!

  13. Dani says:

    Everyone should emulate Justin’s humility and grace in the gym. Never a miscounted rep, never a humble brag, just hard work day in and day out with a smile and encouraging words for the rest of us. Much admiration for this guy.

  14. Met Justin in the cf warehouse years ago. He was a machine then and will always be. Quietly killing wods, never ruffled, never rushed and finishes w perfect hair. Not to mention he’s the nicest guy! Not fair!

  15. Nathaniel says:

    7:20 rx + w/ Double Unders

  16. Mandee says:

    7:16 RX+ (all double unders)

  17. Slade White says:

    Yes, Justin is indeed the man.

  18. Bradley says:

    Justin is the master of all WODs. He never looks like he is going fast, but continues to destroy everything in his way. Keep it up Junkyard Dog!

    8:11 Rx+ with DUs

  19. Blocker says:

    See you all tomorrow, Huntsville! I’m dropping in from CrossFit Jenks and looking forward to taking on that nasty open WOD with you all.

  20. Tracy says:

    Justin is awesome =)

  21. Steve Price says:

    Justin, “There can be only one”! Nuff said !!!
    A. Completed

    B. 13:46 Rx, all box jumps

  22. BP says:

    I’ve got a “What is Justin doing?” shirt in my closet. Chicken and rice 4Life. Great friend, training partner, VFL, Patriot, and crossfitter.

    A. Scaled to 10EMOM 10 Cal Assault Bike
    B. 9:05 RX w/ DU

  23. Jamie Cherrypicker says:

    Justin is on the back wall. Enough said.

    9:23 scaled to step ups and wallball situps

  24. Jeremy M. says:

    2:00pm Open Gym:
    A: Complete, RX
    B: 9:12, RX+ w/DUs (Splits: 5:16/3:56)
    C: EMOM for 6min, Bench Press –
    – Justin looking strong as always! I got so pumped up after seeing this pic that I knew I had to do some Bench for the ole JunkYardDog! And big Sam looking studly in the back!

  25. Brian A says:

    Justin doesn’t simply push up. He pressed the earth down.
    Always fun working out with him.

    WOD. 12:43 RX

  26. Justin says:

    I appreciate all of the kind words. The fact that I still enjoy showing up to train almost 9 years later is a testament to all of the great coaches and athletes at the gym.

    6:46 rx box jumps