WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Sat. May 28th, 2011

Wanted to give big shout outs to to some big time efforts from today’s WOD.  Jordan, Neil, Michael, Tia, Kelly S(sorry no picture), Heather and Jason B.  All of you deserve some recognition for laying it out there today.  From Corte Madera to Novato the gyms showed incredible heart.

Thank you all who came to the Happy Hour WOD and post workout celebration at Finnegan’s up in Novato.  I could hang with you folks everyday and never get bored.

WOD

THROWDOWN SERIES WOD #4

Event #4: WOD Rxd

9 minute AMRAP:
3 HSPU (3″ deficit for Men/Level for Women);
6 Squat Snatch (95#/65#);
9 Pull Ups

POST RESULTS HERE (TOTAL REPS… for example 6 rounds = 108 reps)

RULES:
1. HSPU: Hands on weight plates, head to abmat.  No kipping.
2. Squat Snatch: Power snatch to overhead squat is OK.
3. Pull Ups: Chin over horizontal plane.
4. Video submission must have NO breaks. See bottom of FAQ page for more details.
5. The movement standards are CrossFit standards.  You know what they are, don’t cheat yourself!
6. Most reps wins.

Event #4: WOD Scaled

9 minute AMRAP:
3 HSPU (Head to 2 AbMats for Men and Women);
6 Squat Snatch (75#/45#);
9 Jumping Pull Ups

POST RESULTS HERE (TOTAL REPS… for example 6 rounds = 108 reps)

RULES:
1. HSPU: Hands on floor.  Head to 2 AbMats. Kipping OK.
2. Squat Snatch: Power snatch to overhead squat is OK.
3. Jumping Pull Ups: Stand on box/plates so that wrist crease is 2″ above bar when flat footed.
4. The movement standards are CrossFit standards.  You know what they are, don’t cheat yourself!
5. Most reps wins.

Out of Town WOD

Come to the gym and do the Throwdown WOD

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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