WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. April 20th, 2011

She’s been with us for a good long while now but I’m just getting around to getting her up as a blog celebrity.  It’s Karen “Diesel” Duisenberg and that’s all you need to know.

The next TWO Open Sectional workouts are up right here.

Check out our first Strength Class tomorrow at noon with Coach Marcus in San Rafael.

Happy Passover everyone.

WOD

Open Gym Time – Ring Work (dips, rows, muscle ups, toes to rings, dead hang to invert, skin the cats)

10 Rounds
5 Weighted Pull Ups
10 Ring Dips
15 Vertical Jumps (touch target 18/12″ above reach)

Out of Town Workout

10 Rounds
5  Pull Ups
10  Dips off of a knee height object (you really should have parallettes by now, they cost $10 to make and the directions are in the Journal)
15 Vertical Jumps (touch target 18/12″ above reach)

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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