This isn’t the first video I’ve posted featuring 17-year-old Johnny Medina III. It is, however, the best. It’s not only the best Johnny Medina III video, it may be the best video HQ has ever posted.

We are proud to call you an Outlaw, Johnny. Keep the hood up.

WOD 121009:

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% โ€“ rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row โ€“ heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings โ€“ heavier than last week but PERFECT rest 60 sec. DEMO VIDEO


High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.


3 rounds for time of:

Row 500m
75 Double-Unders

132 thoughts on “121009

  1. This is the most inspiring video from HQ, in my opinion, I just left my box and I want to go back and just keep lifting. Medina is a young beast and its scary! We don’t have the equipment? Let’s make it! Awesome, awesome, awesome video!!

    “Crossfit saved my life” JM3

  2. I’ve only been doing Outlaw for a couple of months, but i’ve started to feel a kinship with the other people who post regularly. I don’t know anyone’s story, just a name and an idea of what they can do. So when a video like this pops up that presents a much fuller idea of who it is that I’m fighting the good fight with, that inspires both for what he can do and for what he has overcome to do it, I’m totally blown away. Johnny, I look forward to seeing what you do in the coming years.

  3. Amazing video, great inspiration for newcomers like me. Been doing outlaw for 3 months. Ill just keep getting better and stronger!

  4. Awesome video of Johnny’s story. I love watching his videos. He’s a monster.

    I just wanted to say how much i enjoyed the camp in Chicago this past weekend. I went in thinking my technique was pretty good, but i left with so much to work on. With some on-the-spot coaching I was able to PR my snatch and my clean, and I learned more efficient technique for some of the gymnastics movements. A big thanks to the coaching staff for a kickass weekend.

    St. Louis Outlaw Camp on St. Patty’s Day weekend….AKA “Spencer’s Doomsday.” Countdown is on.

  5. Johnny.. You’re doing amazing it’s truly inspiring to see you doing such awesome things with your life and pushing yourself so hard not only physically but in your life as well. The best of luck to you! I love it when I keep seeing you on this site. Keep it up!!

  6. Nice job Johnny! Very humbling when I outweigh you by 40lbs and you beat me down on the olympic lifts daily. Keep it up man!!

  7. Johnny II and III – super inspiring! Motivating. Keep it up bro; I will enjoy watching you in the regionals and games!

  8. Will be posting this video to our boxes FB page, young inspiration

    1. Done based off 305#
    2a. 215#
    2b. 125#

    1. Done based off 340#


  9. Johnny II and III. keep up the good work brothers. you have amazing things happening for you.

  10. BBG-

    1) Clean & Jerk done. Based off of 285
    2a) 205
    2b) 95

    Strength – done based off of 405. (ouch)

    Conditioning: 9:09

  11. BBG: 177.5, 192.5, 215, 230, 192.5. No misses.

    2A) 85, 105, 115
    2B) 205, 205, 205

    Strength: 255, 275, 292.5

    Conditioning: 9:53 – Had to break up the last two sets of double unders. This was a fun one though.

  12. Little time today. Managed to do most of todays training in my lunch break. No time for conditioning though.
    1) 90, 95, 107.5, 112.5, 95kg
    2a) 110, 112.5, 115kg
    2b) 70kg

    120, 127.5, 135kg

  13. C&J based off of 235lb

    2a) 175
    2b) 115, 120, 125

    HBBS based off of 330. Set 2 was roughest, and I racked/rested midway. This was so much easier than a few months ago, maybe the traps have worn in some.

    cond: 11:00

    MFS 233

  14. BB Gymnastics:
    1) based on 235#
    2a) 210#
    2b) 155#

    Based on 300#


  15. BBG
    1)based on 200
    failed on an 85% (jerk) and on the 90% attempts(jerk)
    being a pussy and not getting under fast enough and my front leg feels slow as fuck.


    off 260

    16:03 (i cant jr worth shit but im working on it) my splits were all under 2:00

    feeling bloated as eff after a long weekend away from my gym(canadian thanksgiving). missed saturday and monday and had to workout in a goodlife sunday where i was asked not to power snatch…..ughhhh


  16. 1a) Did pulls @ 335# and 355#
    1b) Rows @ 185# – 225#

    (wrists are still not getting better. Finally going to see an Ortho about them today… )

    Strength – 315#, 345#, 365# (ow)

    Conditioning – 8:20

    M/F/S – 3/5/3

      • Thanks Gomez! X-rays were negative, so we went for an MRI on both wrists… results are pending.

        Hope you’re recovering well. I’ll catch up with you soon.

  17. BBG:
    1) done – jerks felt good again today ๐Ÿ™‚
    2a) 110, 114, 120
    2b) 60, 70, 80

    Strength: done – mental toughness…

    Conditioning: 10:15 fast rows, slow DUs – a few times I’d be quick to get started and miss, miss, miss. Should’ve just taken a breath and set up correctly. fun day.

  18. BBG

    1) 165, 175, 205, 225, 175

    2a) 225 all sets
    2b) 95 all sets


    245, 275, 295



    I need to start posting on here again, just got lazy with my tracking

  19. BBG
    1) Done from 235#, failed jerks on the 90% sets
    2a) 165#, 185#, 185#
    2b) 115#, 125#, 125#

    Done from 335#, 60 secs @ 80% was an eternity! Good on ya Coach

    11:27, no DUs for this guy so i went with 200 singles

  20. Anyone know of any outlaw friendly gyms in the Vegas area? Going to be in town this weekend. Thanks.

    • Some Crossfit gyms have open gym times during the weekend. John broz’s gym is pretty useful for the barbell work.(its in cflv, go before 3) If you’re down for the garage experience, you can hit me up. Jauer1983@hotmail.com

  21. BBGym:
    1) Based off 210#
    2a) 2×150, 145
    2b) 125

    Strength: This is based off most recent 1RM HBBS correct? not our 1RM from the most recent testing?
    1) Based off of 275

    Conditioning: Subbed 50cal AirDyne for row
    18:20-Could not string together DU today


  22. BBG:
    1) Worked off 290
    2a) 195

    Worked off 405


  23. BBG:

    1) 155-165-185-200-165lbs

    2a) 125-125-130lbs
    2b) 75-75-75lbs


    200-215-230lbs (wow, that was different….definitely difficult)


    12:06 (need to get better at DUs….slowed me down quite a bit)

  24. Got the worst case of Fran arms today from the 100+ pull-ups yesterday
    BBG based off 275# these felt awful. especially the jerks.
    2a) 185
    2b) 95-125

    Fucking love these.

    conditioning- 8:23
    I HATE rowing. double unders were meh. tripped up twice which almost never happens to me. I guess I landed on my neck wrong yesterday during hspus and now i can’t turn my head to the right, and they said crossfit was dangerous…..

  25. bbg:
    1) based off 225

    Based off 405 back


  26. BBG from a 185# C&J on Saturday. Still unfamiliar even as a coach with the split jerk.

    2a) 145, up 10# from last week
    2b)100#, up 5# from last week.

    200, 215, 230. Only my third time ever doing High bar, my shoulders can’t take the set work here. did my 200 racked up in sets of 3-2, 215 at 2-2, and my 230 all singles from the rack, no rest on the shoulders ๐Ÿ™ we’ll get there.

    Cond.-12:47. Shoulders just torched, but very consistent splits, and normally DUs are great for me.

  27. BBG of 305lb no misses
    2a)185 first time could have gone heavier
    2b)95 same first time
    Back squat off 385
    Conditioning 8:31rx never felt like I was to out of breath rowed 1:45 first round then 1:50 then1:55 should bump pace a little next time du unbroken.

  28. JM3 is truly an inspiration for all of us. hard work and determination out weighs lazy talent any day! keep it up Johnny.

  29. 1) 170-185-210-220-185
    2a) 165-170-170
    2b) 105-105-105


    Conditioning: 8:14. Dubs unbroken. Too slow. Wasn’t even tired and should’ve pushed harder on row

  30. Arms and legs both pretty fatigued from conditioning yesterday. Definitely could feel it in the workout today.

    1 Based of 335 – missed the last set at 300. Had to rest another minute then got it.
    2A 205 – Pulling movements need some work.
    2B 205 – Jumping good mornings felt good. I got a good 6″ of height each time and had a friend make sure my knees weren’t shooting forward prematurely.

    350, 375, 405
    Holy fuck. My low back is still wrecked almost an hour later. Was this not brutal for everyone else?? I honestly didn’t know if I was going to make that last set haha.

    Conditioning tonight.

    • 1). Used 330%’s. only miss was 2nd jerk of 90%

      2a. 215
      2b. 135

      355, 375, 395

      My buddy and I literally fell to the floor after 2nd and 3rd set. Trust me you were not the only one that wanted to drop that bar. Bruuuuutal

      9:55. ( rows 1:42, 1:45, 1:47)

    • Fuck. I don’t know what happened on my double-unders. Broke them up no less than 4 times on each interval. I’m usually a DU ninja. I don’t know what was up. All rows done under 1:43.



  31. BBG:
    1) Completed off of 275. Felt pretty good overall. 90% was tough
    2a) 3×215. 10# heavier than LW
    2b) 3×145. 10# heavier than LW

    Completed off of 345. This was a pain in the backside.

    9:10. Rows went well (1:44, 1:48, 1:48). Doubles broke more than I wanted.

  32. First, I have to say that today I felt really good about all lifts and strength workout. All the soo smooth that I was even surprised by myself and did not get frustrated about anything ๐Ÿ™‚

    1) C&J based on 140#. Even (125#) 90% was really easy to do and breaks seemed to be too long ๐Ÿ™‚
    2) a)125#/130#/145#
    b) 85#(wanted to make sure how deep to parallel I can go without rolling my back and to make sure that I have the same feeling with heavier weights)/100#/100#

    Strength: based on 185# 1RM. All set went super easy, just shoulders were a bit burning front standing and keeping weight. I should recheck my BS 1RM, because now BS and FS 1RM are equal.

    Conditioning: made just two rounds, took 9:36min, because my DU were totally bad and I was making them with regular rope, so kept tripping every 5 jumps. Made two rounds, because wanted to take rest before CF class training which involved loads of running and snatches.

  33. It has been about a week and a half now since I started and I feel great. This is just an awesome program.

    1) 88lbs, 98lbs, 108lbs, 118lbs, 132lbs, 162lbs (PR), 132lbs. I know that PR isn’t much but when you could only do 110lbs the week before it was a big deal for me. I feel my body getting more comfortable with the movements and stronger in them.

    2a) 176lbs all sets
    2b) 65lbs all sets


    88lbs, 108lbs, 132lbs, after workout tried to 1RM PR 176lbs. I think I can get to 200lbs fresh. Again PR is not that huge but was at 132lbs the week before.


    30:00. Completely suck at double unders. Today was the first day I ever tried them. I guess I will be adding that to my list of things to improve (long list). Going to practice these more tonight.

  34. Medina, your the man. Love having another 17 year old to compete with…even though I usually lose.
    BBG off 245
    Strength off of 400
    Almost missed last rep @325
    Conditioning :

  35. BBG
    1) based off 160#
    2a) 115# all
    2b) 70# all

    Based off 230#


  36. Clean and jerks based off a 135kg max
    Pendlay rows across @ 105kg
    Jumping good mornings across @ 55kg

    HBBS – based off 190kg 1RM
    Sets today at 132.5, 142.5, 152.5kg
    That was emotional


  37. BB Gymnastics

    1) Clean and Jerk: 140-150-170-180-145
    2a) 115-125-130
    2b) 45-75-85


    9:47 (rd1 DU 72+3, rds 2&3 DU UB)

  38. First week starting Outlaw, excited to put in some work and see some results.

    1a) based off 235# one miss on jerk at 215#
    2a) 165#
    2b) 105#

    Currently on week 6 of hatch squat cycle, will join you guys on this when I finish.


  39. 41/6’2″/203

    1) 90/100/110/120/100kg – Hit both 120kg (264#)
    2a) 85/90/100/110/120kg (264#)
    2b) 95/115/125/135/145# – held back a bit here. don’t want to wreck hams before competition this weekend.

    Strength: Based on 400# max squat. Holding the weight through this was very difficult. It made the squats feel easy. Back of neck was on fire.
    126kg (277#) 70%
    135kg (297#) 75%
    144kg (316#) 80%

    Metcon: 8:28 – too many trip ups today. Didn’t prime CNS for this and it cut into time.

  40. Awesome video!
    BB Gymnastics

    1) 195 210 235 250 210

    2a) 225
    2b) 165


    265 285 300





    Feeling pretty good after Integrity’s Revenge this past weekend!

  41. 1) based off 275. No fails. Felt good.
    2a) 190
    2b) 105

    Squats based off 330. Done
    Maybe I’m sick, but I love when we do this.

    Conditioning: did this with partner on one rower. We had a little rest after each set of DU’s. Finished around 11min w/rest. Tripped up a lot. Lungs felt good though.


  42. Clean and Jerk – Done off 135kg

    squat – done off 190kg….blew threw this weight

    Conditioning – 9:46

  43. BBG 130/140/160/165/140
    A) 190/190/190
    B) 120/120/120


    24:24 yup I still suck at Double Unders, missed way to many to count.

  44. BBG:
    1) (off of 275, no misses) 195, 205, 235, 255, 195
    2a) 195
    2b) 115

    Strength: (off of 335, no misses) 235, 255,275

    Rudy, you sick bastard. Maybe I just need to htfu, but that was miserable.


  45. BBG:

    1.) 195-210-235-250-195
    2a.) 170
    2b.) 140


    HBBS 315-340-360


    9:45 Doubles are improving, broke more than I would have liked.


  46. BBG:

    1) Worked off 10KG C&J
    2a) 70Kg

    Worked off 160Kg HBBS


  47. BBG based off 255 (1 miss at 230)

    2A) 195
    2B) 135

    Strength: 255/270/290

    Conditioning: 10:22
    (still no rower so i subbed a 400m run and 10 SDHP with a 53# KB)

  48. BBG

    1) 2×1@195,2×1@205,2×1@235,2×1@250,4×1@205

    2a) 230 on all

    2b) 95 on all


    1) 265
    2) 285
    3) 305



  49. BBG:
    1) Off of 260#
    2a) 175#
    2b) 125#

    Strength: Based off 335.. (235/255/265)

    Conditioning: 8:55

  50. BBG:
    1.) 200, 215, 245, 255, 215 (based off 285)
    2a.) 205, 205, 205
    2b.) 115, 115, 115

    Based off of 380 lbs
    Set 1.) 265
    Set 2.) 285
    Set 3.) 305

    9:12 Rx

  51. 29/m/5’11″/175
    1) 170-185-210-220-185
    2a) 150
    2b) 115

    240-260-275 (couldn’t rest perfect time intervals because of time constraints, and hand and shoulder going numb; anyone else feel like weight digging into spine, may just be my thin frame)

    No time

  52. BBG
    1)235-245-275-300-245 no misses
    2a) 240-240-240


    11:29 double unders were garbage today

  53. Been out for a while due to a dislocated 2nd metatarsal. Slow working myself back in the workouts.

    1) Done based off of 170.
    2a) 100, 105, 110
    2b) 80, 90, 90

    185, 200, 210

    Double unders needs work.

  54. clean and jerk: based off 200#
    2a) 148#
    2b) 85#

    had to skip backsquat due to time- will make up on thursday
    will base it off of 290#

    conditioning: 8:53
    rnd 1 of DU, i tripped up after 8, rnd 2 and 3 were UB.

    *felt great after, only took me a min to recover, i kept the rows around 1:55 bc i didn’t want to blow out my legs for the DU. I maybe could have cut some time on the rows, never really sure how far to push those since they hurt soooo bad after sprinting.

  55. Yay Johnny!

    Clean and Jerk based off 210
    2a) 150
    2b) 90

    205 215 230 – squats weren’t bad, but my spine did not feel like this was a great idea

    9:01 – one break in DUs.

    MFS: 2/4/5

  56. BBG

    Based off of 315#
    Skipped 2a and 2b and did max front squat up to 315

    Used last week back squat percentages slightly lowered. My legs are smoked.

    295 x 5
    315 x 3
    325 x 3
    335 x 1 x 3

    Then rowed 1k for cool down.

    I am still picking and choosing what I do each day but following Outlaw as best as possible. Preparing for another lifting meet next weekend.

  57. BBG:
    1) Based off 265lb
    2a) 185lbs
    2b) 115lbs

    Based off 375lbs – squats were easy, holding the bar was like getting hit in the spine with a baseball bat…


  58. BBG: based off 215#
    ( missed one at 90%, stupid tight shoulders)

    2a) 175,185,195
    2b) 115, 125, 135

    Strength: based off 335#
    squats were easy, tough mental challenge to keep the bar up, but i felt good

    Cond: 14:34- du’s were crappy couldnt get it going- row was strong though

  59. BBG
    based off 240lb

    based off 350lb

    6 PC 185lb
    12 HR push ups
    row 400m

  60. 1) bbg
    85, 85, 90, 90, 100, 100, 110f, 110
    90, 90, 90, 90

    2) 120f broke 2,
    3) 130f broke at 1
    My traps are still adjusting to the high bar…Making all kind zzz of gainnzz tmw


  61. BBG


    All solid no misses.

    Rows 225-245
    Jumping good mornings 135

    Back squats
    325 (fuck!!!)


    3 rounds
    400m run, 75 double unders


  62. 1) Done off of 300…no misses

    a) 245/265/265
    b) 115/135/135

    Back Squat done off of 470

    Conditioning: 9:30

  63. Had to switch Tuesday and Thursday this week.
    1) Off of 310
    2a) 195
    2b) 75
    Strength- Off of 365
    Conditioning- 9:34

  64. 1) Percentages based off 120kg – Completed. Felt good
    2a) 90kg, 95kg, 95kg
    2b) Skipped
    Strength – Based off 200kg. The 150 and 160kg sets got unbearable and I had to take 15 seconds break from the static hold after the second to last reps (sorry!)
    Absolute garbage. Couldn’t get the DU going at all today. On any other day I feel like this would be sub-12 for me.

  65. I just wanted to let everyone at Outlaw know how much I appreciate all the work and dedication that you that you put in to this website. Its people like you and and people like Johnny that inspire me to strive to be my best. Thank you.

  66. BBG:
    1) based of 105 kg
    2a) 80 kg
    2b) 50 kg

    Based of 155 kg

    11:30 very long transitions (20 sec per set) between the rower and a balcony where i was doing DU (unbroken all sets)

  67. BBG
    1) Based on 195#
    2a) 205#
    2b) 135#
    Based on 325#, much tougher than anticipated
    20:36, I suck at double unders

  68. BBG: Based on 305lbs
    2A) 225-225-225
    2B) 135-155-155

    Had to re-rack occasionally

    3 Rounds For Time
    Row 500 Meters
    75 Double Unders


  69. BBG
    1. 185, 205, 230, 240, 205
    2a. 215, 215, 215
    2b. 95, 95, 115 did these wrong because couldn’t watch the video on my phone
    295, 315, 335 wow!! those were hard

  70. “Percentage should be based off of your most recent 1RM Squat.”

    He refers to 1RM low-bar back squat, not HBBS, right?

  71. BBG:
    1. Based on 100kg
    2a. 85kg
    2b. 55kg

    101.5, 109, 116kg; squats were fine, but t-spine didn’t like it very much…


    MFS 3/7/3

  72. Made up a couple things from yesterday.
    snatch high pulls 3×5 @235
    C&J off 265 done
    Non heaving drop snatch 3×5 at 155
    pendlay rows 3×5 at 200
    jumping good mornings 3×5 at 155
    skipped squat will make up tomorrow.
    did class wod 21-18-15-12-9-6-3
    Front rack lunges 95lbs
    shoulder to overhead 95lbs
    abmat situps

    then metcon
    500m row
    75 dubz
    kept messing up my dubz, crap.

  73. BB Gymnastics
    1) Clean and Jerk: check
    2a) 3X5 Pendlay Row โ€“ 105#
    2b) 3X5 Jumping Good Mornings โ€“ 95#

    High Bar Back Squat: 170-180-190

    Conditioning= 10:03rx

  74. bbg
    1/ off 120kg
    2a/ 85,90,95kg
    2b/ 65,70,75kg

    off 155kg completed ok. squeezed glutes, locked knees kept tight while racking and felt good. my forearms started cramping though. probably tightness in the upper back.

    conditioning 9.03 rxd

  75. BB Gymnastics:
    1) Clean and Jerk:-
    โ™  2X2 @ 70% โ€“ 154#
    โ™  2X1 @ 75% โ€“ 165#
    โ™  2X1 @ 85% โ€“ 187#
    โ™  2X1 @ 90% โ€“ 198#
    โ™  4X1 @ 75% โ€“ 165#

    2a) 3X5 Pendlay Row โ€“ heavier than last week, rest 60 sec. DEMO VIDEO

    โ™  187#

    2b) 3X5 Jumping Good Mornings โ€“ heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

    โ™  Skipped for time sake. And lack of barbells and wanting to do the back squats.

    High Bar Back Squat:
    Set 1) Every 30 seconds for 2:00 (5 total reps) โ€“ 1 rep @ 70%
    *Rest 2:00

    – 190#

    Set 2) Every 45 seconds for 2:15 (4 total reps) โ€“ 1 rep @ 75%
    *Rest 3:00

    – 205#

    Set 3) Every 60 seconds for 2:00 (3 total reps) โ€“ 1 rep @ 80%

    – 220#

    3 rounds for time of:
    Row 500m
    75 Double-Unders

    โ™  10:58 RX
    โ™  DU were crap. Should of been able to get this under 10 min. I still suck at rowing…

  76. BBG
    55,60,67.5,70, 60kg

    P.row 70kg
    J.GM 35 kg

    Back squats 70,75,80. I think I need to revisit a 1 rm here I may be a bit low. but tough holding on nonetheless.

    no conditioning

  77. BBG( Wrists are Jacked up right now)

    Decided to do high clean pulls focusing on olympic pull. Reps ranged from 275-315
    Tried wrapping wrists and hands doing Jerks and my wrists were on fire could not do the 90%- 255 ones. Did rest in agony.

    Short time left before gym closed. Had to chose accessory or strength. Did strength based off 425 lbs.

    Kicked out of gym after this. Went home and did 45 burpees called it a day.

Comments are closed.