WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. Feb. 9th, 2011

I’m keeping our upcoming NorCal 40’s competition (this Sunday in Novato) as the main focus of the blog this week, and tonight it’s all about  Alicia Bannister.  This woman competed at the Femme Fit event with Heidi, Toni and Lisa.  She came in second place in her age group, AND she’s competing this weekend at the NorCal 40’s.  Once again,  your excuse for not working out today stinks.  Do you want to know how I know?  Alicia told me.

You can find out more info about the NorCal 40’s event at http://www.norcal40s.wordpress.com.

Don’t forget: kids class and Metcon Moms and Dads in San Rafael at 4pm Wednesdays.


A. Clean Pulls 2020; 3 reps x 3 sets (must be explosive)

B. Cleans @ 70% of clean pulls; 2 reps every 30seconds for 5 minutes

C. For Time
30 DB Hang Cleans (40/25)
15 Renegade Rows (40/25)
20 DB Hang Cleans (40/25)
10 Renegade Rows (40/25)
10 DB Hang Cleans (40/25)
5 Renegade Rows (40/25)

Out of town workout

5 Rounds

7 Handstand Push Ups
10 Burpees


About tjsgym

Owner of TJ's Gym
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