Wednesday, August 26 2020

Posted by Mandee on August 25, 2020   |   17 Comments

Main Site WOD (RX+portion)

3 Rounds For Time:

20 Front Squats   155/105   RX+ 185/125   MRX 115/75

7 Muscle-Ups (ring or bar)  MRX Burpee Chest to Bar

Flexibility and Pistol Development 

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

2x 30sec Banded Shoulder Stretches

2x 30sec Pigeon/Swan/Piriformis Stretch

10 Pistols (each leg) or 10 Pistols to a Box or 10 Pistol Progressions (each leg)

17 responses to “Wednesday, August 26 2020”

  1. Mandee says:

    Hot dang! CJ VK is one bad man, and he don’t mess around! He’s got spot on form and technique, always holds himself to standard, and is a total all-around CrossFit stud. He also always takes the time to share an encouraging word and is always receptive to coaching and feedback. I truly enjoy training with this dude and appreciate the fun and energy he brings to our training sessions. Keep doing your thing, CJ! ?

  2. Nathaniel says:

    CJVK lappin folks with his eyes closed. CJ is one well rounded polished CrossFitter that moves a barbell so smooth it looks easy. He’s been committed since joining and keeps a good balance of fun and competitiveness while always working hard. He’s super slick with the jokes so ya gotta keep your head on a swivel at all times. Keep bringin it dude!

  3. William Dennis says:

    Prolly a good runner, prolly.

  4. Melly B says:

    I see you ?

  5. WWW says:

    CJ is one of the hardest workers in the gym & also one of the most loved. I’m pretty sure he’s never met a stranger & he will make time to talk to you when he sees you. He’s one of the good guys… 🙂

  6. CJ VK says:

    10:00 rx (RMU)

    I’m thankful for the kind words and the gym full of friends. Stay sociable and coachable, CFHSV.

  7. Chef Tyler says:

    14:51 Rx RMU

  8. Nathaniel says:

    9:37 rx+ w/ ring mu’s

  9. Bailey says:

    CJ is one of the most well rounded Crossfitters I know with awesome form and technique, even when he’s tired! He never fails to bring energy and laughter into the gym. It’s so much fun training with this guy everyday, keep up the hard work CJ!

  10. Bailey says:

    10:48 RX+ w/ ring mu’s

  11. Misty says:

    CJVK! He too rough!! This guy can truly do it all. He puts in work and has fun at the same time. He always has an encouraging word for those around him. Don’t let his laid back attitude fool you because he’ll be done and cheering you on to finish before you even know what happened!

    2+17 rx

  12. Mandee says:

    9:41 RX+ with ring MUs

  13. MH says:

    7:46 RX+ RMU

  14. steve price says:

    16:18 @155, scaled to Burpee Chest to Bar Pull-ups

  15. Bradley says:

    11:18 Rx+ Ring MU

    Love working out with CJ VK. He is one awesome dude who continues to get stronger and fitter. Keep it up stud!