WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Fri. April 22nd, 2011

“Masters” athlete Doug Kyle has the grueling task of throwing a 20lb medicine ball to a 9ft height tomorrow.  Every dog has his day Dr. Doug and here is yours.

Also we had some interesting vertical jumps going on the other day.  Dan Golde just flat out has ups and Rachel Ward gets very creative. 

The BBQ Boyz will be out back behind SR tomorrow doing what they do best.  Prob around 2ish


CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145/100 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20/14 pound ball

*9ft for women

Out of Town Workout

5 Jumping Lunges (2 is 1)

10 Toe Touch Crunches (Lie on back with hands touching the floor overhead and heels touching the floor then crunch and bring toes straight up towards ceiling.  Touch toes when legs are vertical.  Return heels and hands back to starting position)

15 Burpees

AMRAP in 20 minutes

Mobility WOD


About tjsgym

Owner of TJ's Gym
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