WOD for TJ’s Gym CrossFit San Rafal/Corte Madera/Novato Mon. March 28th, 2011

Brian Deer has been down at SanFrancisco CrossFit for a couple of years now.  He recently moved up to Marin and has found a new home at our place in San Rafael.  If you’ve been wondering what to do with that Babe Ruth rookie card you’ve been holding onto give Brian a call cause that’s his biz.

Great job to the 8weekers finishing up with a bang today.  Marcus says that the results are pretty astounding.  We will be publishing some overall stats in the next few days.

Remember that you get two free classes of yoga.  Check it out in Corte Madera on Mondays and Wednesdays at 7:15pm and Tuesdays and Thursdays in San Rafael at 7:30pm.

Masters Classes will be starting this Tuesday and Thursday in San Rafael at 5:30pm.  Contact us with questions.

What else can you do with bands?

WOD

A1. Dumbbell Russian Step Ups; 8 reps/leg; 5 sets; rest 30sec
A2. Renegade Rows (no push up); 8 reps/side; 5 sets; rest 30 sec

B1. Heavy KBS x 15 reps (go heavier than normal); 4 sets; 60sec rest
B2. Anchored Sit Ups x 25 reps (as fast as possible); 4 sets; 60sec rest

C. Accumulate 3 mins of plank hold with hands on rings (partner up for this one)

Out of Town Workout

A1. Russian Step Ups; 20 reps/leg; 5 sets; rest 30sec
A2. Renegade Rows (hold plank and pull one hand to chest, then switch, no push up); 20 reps/side; 5 sets; rest 30 sec

B1. Box Jumps x 15 reps (go higher than normal); 4 sets; 60sec rest
B2. Anchored Sit Ups x 25 reps (as fast as possible); 4 sets; 60sec rest

C. Accumulate 3 mins of plank hold

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About tjsgym

Owner of TJ's Gym
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2 Responses to WOD for TJ’s Gym CrossFit San Rafal/Corte Madera/Novato Mon. March 28th, 2011

  1. Gregory Crane says:

    welcome!

  2. Belgian Bull says:

    West coast vs. East Coast try this one

    “American Flag”
    For time:
    100 Air Squats
    80 Sit ups
    60 Box Jumps (24, 20)
    40 KB Swings (53, 35)
    20 Thrusters (95, 65)

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