TJ’s Gym WOD for Mon. Dec 31st, CLOSED Tues. Jan 1st and WOD for Wed. Jan. 2nd

dec24

Corte Madera Carnage

We will not have any evening classes Monday, New Years Eve.  The last class of the day will be at 3pm in Mill Valley.

All Gyms are closed on Tuesday.  

We will be having a meeting regarding the CrossFit Open on Saturday Jan. 6th at 2:15pm in San Rafael for anyone who might be interested in possibly competing for one of the TJ’s teams that we hope to qualify for Regionals.  This meeting is open to anyone and everyone so even if you are not hoping to compete but would like to come, feel free as we will also be discussing how we will be running the Open this year. Let’s go Big Blue!!

WOD 

All Levels
A. Front Squat; 5-3-2-2-1-1-1; rest as needed

4 Sets for Times
10 Dumbbell Squat Cleans
10 Burpees
300m Run
rest 2-3mins

Wrench
A. Squat Clean and Jerk; 3-2-1-1; rest as needed
B. Front Squat; 3-3-3 @ 90% effort; rest 90sec

3 Sets for Times
10 Dumbbell Squat Cleans
10 Burpee Box Jumps (24/20)
600m Run
rest 3-4

Foundations
A1. Front Squat; 5-5-3-3-3
A2. Strict Knee Raise (K2E if athlete can); 5 Reps

4 Sets for Times
8 Thrusters
10 Jumping Pull Ups
20/15 Cal Airdyne
rest 90sec

Metabolic

10 DB Squat Cleans

20 Cal Airdyne

10 DB Squat Cleans, 10 Burpees

20 Cal Airdyne

10 DB Squat Cleans, 10 Burpees, 10 Pullups

20 Cal Airdyne

10 DB Squat Cleans, 10 Burpees, 10 Pullups, 10 Wall Balls

20 Cal Airdyne

10 DB Squat Cleans, 10 Burpees, 10 Pullups, 10 Wall Balls, 10 DB Push Press

20 Cal Airdyne

10 DB Squat Cleans, 10 Burpees, 10 Pullups, 10 Wall Balls, 10 DB Push Press, 200m Waiters Carry with DB’s

100 Cal Airdyne

100 Hollow Rocks

Use rowers if necessary

Out of Town WOD

4 Sets for Times
18 Squats
10 Jumping Pull Ups
400m Run
rest 90sec

Wednesday

All Levels
A. Power Clean; 3-3-3-3; rest 90sec
A2. Strict HSPU; 4-6 reps; rest 90sec
B. Clean Deadlift; 2-2-2-2; rest 90sec

21-15-9
Hang Power Clean (135/95)
Burpee

Wrench
A. Power Clean; 3reps TnG; rest 10sec; 5 Sets
A2. Strict HSPU; AMRAP rest 90sec
B. Clean Deadlift; 2-2-2-2 (only last set tough); rest 90sec

21-15-9
Hang Power Clean (135/95)
Burpee

Foundations
A. Deadlift 5-5-5-5; rest as need
A2. Dips; 5-5-5-5; rest as needed
B. Hang Power Clean; teach skill

3 Rounds
10 HPC
15 Burpees

Out of Town WOD

3 Rounds
50 Squats
50 Burpees

Metabolic

“Jackie Smokes Crackie”

1000m Row

50 Empty Barbell Thrusters

30 Pullups

800m Run

50 KB Swings

30 Situps

500m Row

50 Pushups

30 Box Jumps

Mobility WOD 

Screen Shot 2012-12-30 at 2.11.39 PM

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About tjsgym

Owner of TJ's Gym
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