WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. March 29th, 2011

I finally got Mike Harrosh in one of my classes.  He is Nicki’s husband and friend of Matt Gallagher, Matt Marovich and the Boonesezz.  Good athlete who works hard and suprised me with his rocking kipping pullups already.  No pressure at home I’m sure.  I feel your pain Mike.

Need your 8 week baseline done?  Howzabout 7:15am on Wednesday in San Rafael.  That’s where it’s happening.

Tuesday night is the first night of Master’s Class in San Rafael at 5:30pm.  We just had a 48yr old beg to get in….go figure.

The Handstand a Day Program

WOD

6 sets
5 Deadlifts (Heavy/Touch and Go)
8 Burpees (as fast as possible, but jump to target as high as you can)
walk rest 3 mins
*warm up to working weight on deadlift first… weight can increase each set if you’d like

3 sets
250 Row Sprint
200 Run Sprint
Rest same amount of time it takes to complete

Out of Town Workout

6 sets

12 Burpees (as fast as possible, but jump to target as high as you can)
walk rest 1 mins

3 sets
100 m Sprint Uphill or Stairs
200 Run Sprint Flat
Rest same amount of time it takes to complete

 

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About tjsgym

Owner of TJ's Gym
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One Response to WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Tues. March 29th, 2011

  1. Just Curious says:

    Wondering why we don’t train off the main site…….if we are to compete some day wouldn’t it benefit all of us to learn the same thing they are training!

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