Share this:

TJ’s Next Generation.  God help us all.

I hope you are all planning on getting over to the NorCal 40′s this Sunday.  It will be a monumental event and should not be missed.  One of the largest and most popular events on the CrossFit calendar.  Completely organized and run by TJ’s Gymer’s.  Will be awesome.

Biggest Winner’s San Rafael folks need to email Tj for their caliper times if they haven’t already.  he will confirm your times by email back to you.  Wednesday time slots from 6pm-7:30pm and Saturday from 12:30pm to 3pm.

WOD 

6 Sets for Load/Cals

A1. KB/DB Walking Lunge; 14 -16 steps (as heavy as possible); rest 30sec

A2. Broad Jump 20m; rest 30sec

A3. Sit Ups; 20 reps as fast as possible; rest 30sec

A4. Airdyne/Row; 40sec for calories; rest 2mins

Out of Town WOD

5×5 Downward Dog Pushups .  Use a tempo that would make this about a 70% effort

then:

Track Workout

Sprint 20m, walk back to start

Sprint 40, walk back to start

Sprint 60 walk back to start

Sprint 80, jog back to start

Sprint 100, jog back to start

3x

Mobility WOD

 

Advertisement