WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. Feb. 22nd, 2011

THROWDOWN SERIES

We are happy to announce the 2011 Throwdown Series from www.throwdownseries.com.  This competitive monthly series was hatched from brains of Chris Berry, David Zeff and Brian Doll.  Essentially it is a worldwide competition that takes place where competitors are judged and ranked from around the world.  There will be five events, one announced on the last Friday of every month.  We will be hosting a time chunk to come and get the workout done.  This is for folks who are looking for a little bit more to their training, who want to see how far their training has brought them and compare themselves to other athletes worldwide.  The response has been incredible.  Here are the details for this months Throwdown.

When and Where: Saturday, February 26th in San Rafael from 12-3pm

How: Go to www.throwdownseries.com and register.  The cost is $7 for each event.  If you plan to be in the running for cash prizes you must video and submit your workout.  There is also an affiliate team prize as well.

Please let us know if you have any other questions.  We think this is going to be an incredible way to answer the call for some people who are looking for that competitive outlet.

WOD

A. Find 1RM Deadlift (10, 8, 5, 3, 1, 1, 1) – 3 attempts at singles and coach must give the green light to go up. We are finding 1RM perfect deadlift, not 1RM with rounded backs. Coach won’t count it if it is ugly.   You must partner up.  You cannot lift without someone’s eyes on you.

B. 8min AMRAP
10 Deadlifts (50% 1RM)
10 Ring Dips
15 Box Jumps

C. Tabata Hollow Rocks

Out of town workout

4 Rounds

10 Handstands
10 Box Jumps
Run 200

rest 2 minutes

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About tjsgym

Owner of TJ's Gym
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