Back Squat Build Up E3MOM
10 – 8 – 6 – 3 – 1
Main Site WOD (RX+)
10 Rounds For Time, complete as many reps as possible in 1 minute of:
2 Wall Walks
4 Deadlifts 225/155 RX+275/185 MRX 185/125
Max WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
REST 1min After Each Round
Core & Squat Development
20 Cossack Squats (alt legs)
20 Calorie Ski Erg or 20 Ball Slams
20 Pistols or Progressions (alt legs)
20 Dumbbell/Kettlebell Pullovers
20 Bulgarian Split Squats with Dumbbell/Kettlebells (ea leg)
Champ being Champ! Rock On
A. 165-195-225-285-315
B. 130 rx
C. 📚
My Champ 😍
Champ love y’all and CrossFit Huntsville.
135(10)-165(8)-195(6)-225(3)-255-285-315
151 reps rx (17-16-16-15-15-15-15-15-15-12)
A. 185-225-255-285-315
B. 151
Had the honor of working out next to the VIP CJ today.
185(10)-225(8)-315(6)-345(3)-385(1)-410(X)
126 (15+11+11+12+12+11+15+15+14+10)
Champ hyping folks up today, made that 315 look light.
135(10)-185(8}-225(6)-275(3)-315(3)-365-405
184 rx+
CJVK is my open gym homie, a good friend, and The Standard at CFHSV. He executes with form and achieves the standard in all his movements. He’s consistent, trains smart, and has been known to outperform his peers while letting them know about it. At the end of the day he’s easy going, having fun, and adds to the camaraderie and community at CFHSV. ThEE model of the day…go’head CJ
A. 305
B. 173 rx
A. 155-185-225-255-275
B. 224 RX+
That’s my friend and training partner right there! CJ is one of a kind and not only do I look forward to seeing him daily, I’m genuinely disappointed when he decides to go golfing instead of coming to Open Gym. 😊 CJ is full of fun, quick witted, a master of one-liners and inside jokes, and the gatekeeper of the vault. He’s a high level athlete who can do it all AND looks picture perfect in the process. I got nothing but love for this guy 🩵 Keep going, CJ! 🤩
THE CHAMP. A CFHSV legend. Keep showing us how it’s done
225-255-285-325-365
211 Rx+
Champ… just smooth as can be. Great friend! I’ve never seen someone be able to manufacture pressure and motivation like CJVK! Grateful for you dude, you lift up every environment. When you show up, you show up!
Back Squat: 225×10, 275×8, 315×6, 365×3, 405×1
48 Rx+
125(10)-155(8)-185(6)-200(3)-215-235 PR
143 RX+
There will only be one champ at CrossFit Huntsvile. His name is CJ. I keep trying to tell everyone. You haven’t worked out at Huntsville until you’ve done open gym with The Champ. Looking forward to getting back in there with you Champ. See you Friday
135-185-225-275-315
106 rx