WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Sat. April 23rd, 2011

Michaela has come on incredibly strong since starting.  She had heard about Xfit from a number of friends and she has taken to it quickly.  Very glad to have her aboard.  When I took this picture she said “Oh no, I’ve been dreading this day.”  Funny stuff.

There are no classes on Sunday because of Easter or as my Irish Catholic grandmother called it, “The other day Italians go to church.”  Don’t look at me, she said it.

WOD

Right off of the mainsite from today with the TJ’s Gym gear and ability modifications.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips (use dip bars, no bands.  If you can’t use parallettes.
20 Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells (if you can’t find your weight, stop complaining and go heavier)
25 Back extensions  (if the GHD is backed up do 35 deep Good Mornings with 45/33lbs bar
30 Wall ball shots, 20/14 pound ball
3 Rope climb ascents  (so here is the deal with the rope.  Your coach will go over rope climbs in the warmup.  You can’t use the rope unless you have linked chest to bar pullups.  Sub 25 strict supinated grip pullups.  You can use a band but make it tough.  If you get 10 in a row it’s too easy.)

Out of Town Workout

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Pushups
20 Knees to elbows
30 Sprawls
30 Sit-ups
20 Jumping Squats and touch the ground between your feet every rep
50 Toe Touches with locked knees and back to full standing position
30 Jumping Lunges (2 is 1)
400m run

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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