WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Mon. March 14th, 2011

Whoa, DJ.  What’s going on back there that’s put that big grin on Coach Calen’s face.

Don’t forget to get your TJ’s gear order in by Tuesday.  After that you’re out of luck.  We will be ordering extras, but you might not get exactly what you want if you don’t order ahead.  Get on the discussion board and place your order, please!

TJ’s CrossFit Yoga starts tomorrow night in Corte Madera at 7:15.  Get your flow on.

Guidelines For Being a Judge at the CrossFit Open – video [wmv] [mov]


A. Power Clean 1.1.1 (three singles performed 10 seconds apart) x 6 sets; 2 min rest between sets

B. 3 Sets
3min Clock
200m Row Sprint
AMRAP DB Sprawl (choose your own weight)
*rest as needed between sets

Out of Town Workout

3 Sets, 3 min clock

200m Sprint

AMRAP Sprawls

Rest as long as needed


About tjsgym

Owner of TJ's Gym
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