WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Thurs. April 21st, 2011

This is Kristin Evans second time here at TJ’s Gym.  The first time was when we were in our old Corte Madera space and the classes were slightly more, let’s say, competitive.  Alot of those elements have been removed and I think she’s enjoying herself much more.  Although I thought she was going to bash my brains in when I took this picture.  Did I mention that she is the better half of Bob Evans?  Well she is.

“What’s the Single Best Exercise?” asks the New York Times and brought to my attention by Hilah Schutt.

WOD

A1. Sumo Deadlift @ 21X1; 3 reps x 5 sets
A2. KB Floor Press @ 20X0: 8-10 reps x 5 sets

20 sec on:20 sec off x 8 sets
B1. Russian KBS
B2. Alternating Step Up Jumps (box height is such that thighs are at parallel or above parallel to ground)

Out of Town Workout

25 Drive Squats (explode from a plank hold into the bottom of your squat and repeat)

15  Pushups

10 Alternating Step Up Jumps (see above)

3 rds

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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