WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Sat. April 16th, 2011

Amy Jones made wicked (for you Dylz) progress during the 8 weeker event.  She came into this thing scared out of her patootie but she hangs with the big dawgs now.  She’ll have a story or two to tell tomorrow.

Reminder.  BBQ at 1:30 in SR.  Come early and scream for your peeps.

Friday evenings are pretty much the same.  I have a beer or two, the girls put on a little performance.  Lately it has been interprative dance to REO Speedwagon which has been just awesome.  Then girls to bed, including Allison, and I dork out on CrossFit.  I watch videos, go to websites, read articles and generally get all amped up so that I can’t sleep.  Not the case tonight.  I have gotten hit with the worst cold of my life.  My head weighs fifty lbs and I have a sweet emphysema like hack.  Three long pulls off of the cough syrup and three Benadryls and I’m having a hard time figuring out why the VonTrapp family from the Sound of Music is fighting MMA style in my laundry room , so I had to go to a solid referral for a workout tomorrow, just like last week.  This one comes to us from CrossFit Invictus.

WOD

Take 15 minutes to work up to a heavy Split Jerk;
and then,
As many rounds as possible in 15 minutes of:
Handstand Push-Ups x 10 reps
Box Jumps x 20 reps
Run 200 Meters

–OR–

Sectionals Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 “Bar Facing” Burpees
30 Overhead Squats (120/90 lbs.)
10 Muscle-Ups

Out of Town Workout

As many rounds as possible in 15 minutes of:
Handstand Push-Ups x 10 reps
Box Jumps x 20 reps
Run 200 Meters

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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