WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. Feb. 3rd, 2011

Ken Ellingboe is an avid runner and the boys cross country coach at Marin Academy.  Mary and Jamie got him in here, and he’s been doing great in the Skills and Development classes.  We’ll probably kick him out of there in the next couple of weeks, because of his rapid progress picking this stuff up.  He’s come a long since waking up on the floor in Corte Madera after his baseline.  The memory still brings a smile to my face.

We have lots of great programs underway, from Barbell Clubs to kid’s classes to teen girl classes and more.  Let us know if you have questions about any of them.

I’m exhausted from my late-night partying with the 8 weekers last night.  Good luck to everyone!

WOD

A1. Bulgarian Split Squat 6-8 reps @ 30X1; 4 sets (that means 4 hard sets, don’t count warm ups); rest 45sec
A2. Ring Push Ups; AMRAP x 4 sets; rest 45sec

5 Sets
40 Sec Burpee
20 Sec Rest
40 Sec Sit Ups (Anchored with hands on forehead)
20 Sec Rest

Out of town workout
9 Clapping Push Ups
21 Jump Squats
Run 400
15 Clapping Push Ups
15 Jump Squats
Run 400
21 Clapping Push Ups
9 Jump Squats
Run 400

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About tjsgym

Owner of TJ's Gym
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