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

Well, we have some very special news.  Megan Kaden is now…….a resident of Mill Valley!  She has a new apartment and she couldn’t be happier (while holding Hilah’s rings during a workout).  Just so great and we are all very happy for her.

Open Sectional workouts will be taking place in all classes in San Rafael on Friday and from 12-2pm on Saturday in San Rafael.  There will be a Sunday morning option in Novato, TBD asap.

After the workouts we will be blowing up the grill behind the gym for the 8 weekers BBQ.  Come one, come all.  1:30 to 3:30

Holy Cow!  We are on the mainsite again.  This time in the Journal.  You need a to get a $25 yearly subscription to the Journal to see the video in its entirety and you need to have a subscription anyway because you’re a freaking CrossFitter.

The Story of the Norcal 40s“, CrossFit Journal preview video [wmv] [mov]

WOD

A1. Sumo Deadlift; 3 reps x 5 sets; rest 10 seconds

A2. DB Press @ 1010; AMRAP (40/25) x 5 sets; rest 2 mins

*important that you do not pause on your DB Presses. This is max reps without pausing at the top or bottom.
15min AMRAP

1 Burpee 1 Wall Ball

2 Burpees 2 Wall Balls

3 Burpees 3 Wall Balls….*keep adding one rep to each exercise until time is up. score is the reps on your last completed exercise

Out of Town Workout

1 Squat Jump 1 Burpee

2 Squat Jumps 2 Burpees

3 Squat Jumps  3 Burpees

*keep adding one rep to each exercise until time is up. score is the reps on your last completed exercise

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About tjsgym

Owner of TJ's Gym
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