TJ’s Gym WOD for Mon. Jan. 9th

The NorCal 40’s is coming January 29th.  This is our signature event outside of our community.  We are known worldwide for it and we plan on outdoing ourselves this year.  With Lisa Rendic as event coordinator, Joe Ball as head judge and Andy Boone as our sponsorship guru this will not be an event to miss.

If you are interested in donated goods or services at or to this event please don’t hesitate to contact andyboone@tjsgym.com.  We will be having 100 competitors and hundreds spectators.  The event will take place at the Novato gym.  Keep an eye on the blog everynight this week with  breaking news regarding the event .

Also keep an eye on news for the Biggest Winner Challenge coming to San Rafael, Corte Madera and Novato in the coming weeks.

WOD

Part 1
CrossFit Baseline
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Level 1 – Prescribed any time or 6min, or Modified (knees, jumping pull ups) sub 6min
Level 2 – Prescribed sub 6min
Level 3 – Prescribed sub 4:30
Level 4 – Prescribed sub 3:30 men/3:50 women

Part 2
50 Rounds
1 Power Clean (75/45)
1 Front Rack Reverse Lunge Right (75/45)
1 Front Rack Reverse Lunge Left (75/45)
1 Push Press (75/45)

*Competitors- 50 Back Extensions, 50 GHD situps
Out of Town WOD

Part 1
CrossFit Baseline
500m Run
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Part 2
50 Rounds
1 Burpee
2 Jumping Lunges
1 Handstand Pushup or 1 Downward Dog Pushup


Mobility WOD

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About tjsgym

Owner of TJ's Gym
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