WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. May 11th, 2011

While your sleeping, up in Novato , we’re flippin’ tars!

CrossFit Kids Cert is happening on May 21st and 22nd.  No classes in the gym in Novato but stay tuned because we might have something else lined up for you Northerners.

“Beat the Streets” Fundraiser this Saturday at 10am in San Rafael.  Be part of something really cool.  Click on the link on the  main page and get involved.

WOD

A1. Russian Step Ups (barbell on back) 4-6 reps; 5 sets; rest 20sec

A2. AMRAP (-1) Dips; rest 1-2 mins

50 Reps of the Following Complex For Time

1 Front Rack Lunge Right (75/45)

1 Front Rack Lunge Left (75/45)

1 Push Press (75/45)

Out of Town Workout

75 Burpees for time

rest 1 minute

50 Pushups for time

rest 1 minute

Hold a Plank for time

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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