TJ’S Gym WOD for Mon. Jan 7th

Screen Shot 2013-01-06 at 4.39.56 PM

We’re all finally back from whatever the heck that we did over the last couple of weeks.  It’s time to get educated on what’s going on in the community, and there is no better way than by putting The NorCal Masters Competition and Expo on your calendar.  In less than two weeks, over 200 competitors, dozens of vendors, and some of the most popular lecturers in CrossFit fit will be descending on the Craneway Pavilion in Richmond.  January 19th and 20th are the dates and we want you there.  We are looking for volunteers to help us with everything from setting up, to breaking down, and everything in between.  Your volunteer hours will get you free entrance for the weekend to check out the biggest Masters Event ever!  The Expo, Competition, and Lectures are all free to you if you give us some of your time that weekend.  Please contact robin@tjsgym.com and she will get you on the list.  Not a TJ’s member?  Not a problem.  Not even a CrossFitter (yet)?  Not a problem either.  We would love to have anyone and everyone who might be willing to help.

If you are a TJ’s member and would like to come as a spectator we are offering $15 wristbands for purchase in the gym starting later this week, for the entire weekend, which is a $10 discount!  You must purchase your ticket in the gym BEFORE the 19th.  This offer is no good at the door.  This is an event that should not be missed and you’ll be disappointed if you do, so why not come support the phenomenal athletes who will promise to inspire both Masters and Juniors alike!

Stay tuned this week as I will be highlighting The NorCal Masters and our own TJ’s Athletes who will be competing!

WOD

All Levels
A. Hang Power Snatch 3-3-3-3-3; rest 90sec

B1. 8 Tall Box Jumps; rest 30sec; 4 sets
B2. 12 Tough KBS; rest 30sec; 4 sets

4 Rounds For Time
10 Hang Power Snatch (95/65)
15 Wall balls

Wrench
A. 3 Position Power Snatch (Floor, Knees, High hang); 2-2-1-1; rest 90sec

B1. 5 Tall Box Jumps; rest 30sec; 4 sets
B2. 8 KB Snatch/arm; rest 30sec; 4 sets

4 Rounds For Time
10 Low Hang Power Snatch (below knee) (95/65)
10 OHS (95/65)
15 Push Ups

Foundations
A1. KBS – 10-15 Reps; 4 sets
A2. Tall Box Jumps (step Down): 8 Reps; 4 Sets

B. Hang Power Snatch – Technique Drilling – work on sets of 5 reps

3 Rounds For Time
5 Hang Power Snatch
12 Wall Balls
20 Sit Ups

Metabolic

Running or Rowing Dumbbell Badger

Complete three rounds for time of:
40/25lb DB Squat clean, 30 reps
30 Pull-ups
Run/Row 800 meters

Out of Town WOD 

5 Rounds For Time
10 Sprawls
12 Squats
20 Sit Ups

Mobility WOD 

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s