WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Sat. April 30th, 2010

You can’t watch this and not tell me it doesn’t make you want to go out and kick ass somewhere, somehow.  This little lady Grace Martin brings stuff to workouts that you only see in the movies.  That’s what she’s like, a pocket action hero.  Grit, determination and athleticism.  The coolest part about Grace is that I watched her take both barrels from a severely disgruntled athlete that she was judging a few weeks ago during a sectional workout.  She didn’t even bat and eye.  She looked like she was listening to a nursery schooler who was having a meltdown.  Gunfight?  I pick Grace to be on my team.

Last Sectional Workout tomorrow in San Rafael from 12-2pm.  Then we have the Throwdown Series Event #3 from 2-4pm.  Beers and BBQ as well.   YES!

This one is coming to us from CrossFit Westchester where my mother in law just got started.


CrossFit Westchester WOD:
Dynamic Sumo Deadlift
10 sets of 2 reps on the minute with 60% of your 1rm

5 rounds:
7 Burpee – Jumps (Up on and over a box) (24/20)
12 Deadlifts (155/105)

200m Sprint

Out of Town Workout

12 Burpees and jump over something

5 Handstand Pushups

8 Rds.

Mobility WOD


About tjsgym

Owner of TJ's Gym
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