WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Sat. May 14th, 2011

Pete’s on the blog tonight because he’s been here in Novato since we started and I think he’s awesome.  You should to.

Big shout out to Kevin McPeek and Aaron Burke for crushing the Wildflower Triathlon a few weeks ago.  Great job men.

Here is the workout/rules for the “Beat the Streets” Fundraiser in San Rafael at 10am in SR tomorrow.  Everyone is invited and it will be a great time.  You can scale and still do the workout.  This is not the workouts for classes.

WOD / Rules


Teams of 3 (at least 1 female per team).  Teams will compete in either the Social or Competitive (rx’d) Division.  For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly.  Athletes may compete on more than one team if they like (in different heats).


Teams of 3, everyone must run together at the beginning and the end.  Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges).

For time:

  • Run 400 meters (entire team)
  • 150 Box Jumps (24″ box for everyone)
  • 75 Push Press (45#/25# dumbbells)
  • 75 Air Squats
  • 150 Steps Walking Lunge (with 45#/25# dumbbells)
  • Run 400 meters (entire team)


Results are based on the time it takes to complete the workout. The fastest team wins!


Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done.  Final time is when the slowest athlete finishes their 400m run.

WOD Standards

  • Box Jumps – Entire foot must be on the box, open hips at the top.  Step down is ok.
  • Push Press – Dumbbells must touch shoulder and reach full extension (arms straight at the top).
  • Air Squats – Crease of the hip below the knee (must be below parallel).  Full extension at the top.
  • Walking Lunge – Back knee must touch the ground, hips must come to full extension at the top.


Be sure to ask if anyone has injuries or should not be doing any of these exercises.  Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals.

Teams that scale cannot compete in the Competitive Division.


From CrossFit New England

Cement Mixer
7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars

Out of Town Workout

  • Run 400 meters
  • 50 Box Jumps (24″ box for everyone)
  • 25 Push Ups
  • 75 Air Squats
  • 150 Steps Walking Lunge
  • Run 400 meters

Mobility WOD


About tjsgym

Owner of TJ's Gym
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