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)
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! ?
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!
Prolly a good runner, prolly.
Is that an additional “prolly” for emphasis?
He looks fast
I see you ?
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… 🙂
10:00 rx (RMU)
I’m thankful for the kind words and the gym full of friends. Stay sociable and coachable, CFHSV.
14:51 Rx RMU
9:37 rx+ w/ ring mu’s
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!
10:48 RX+ w/ ring mu’s
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
9:41 RX+ with ring MUs
7:46 RX+ RMU
16:18 @155, scaled to Burpee Chest to Bar Pull-ups
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!