Yellow Shirts and TJ’s Gym WOD for Fri. Jan 25th

jan25Some of the “Men” of Novato

If you wore a yellow shirt last weekend in Richmond you were either working your ass off at Craneway Pavilion or picking up trash on 580 with your ankles chained together.  I want to thank the former with all my heart.  The TJ’s staff set a fantastic example for all the other volunteers and together the yellow shirts worked their asses off.  You folks are forever etched into the walls of  TJ’s pantheon.  I don’t know what that means but I really, truly mean it.  Things like the Olympics, the Super Bowl, the CrossFit Games and the NorCal Masters don’t happen without people like you and you are truly the engine that makes our events run.  Thank so much volunteers!!

WOD

All Levels
A1. Deadlifts; 5 reps (moderate); rest 60sec; 4 sets
A2. Dips; 5-7reps; rest 60sec; 4 sets

B. Single Leg RDL; 4-6reps/leg; 3 sets; rest 60sec between legs

For Time
20 Chest 2 Bar Pull Ups
40 KBS (53/35)
60 Burpees
800m Run

Wrench
A1. Deadlifts; 5 tough reps TnG (same weight for all sets); rest 20sec; 4 sets
A2. HSPU; AMRAP (-2); rest 90sec; 4 sets

B. Single Leg RDL; 4-6reps/leg; 3 sets; rest 60sec between legs

For Time
20 Chest 2 Bar Pull Ups
40 KBS (70/53)
60 Burpees
80 Double Unders
1000m Row

Foundations
A1. Front Squat; 5-5-5-5-5; 31X1; rest 90sec
A2. AMRAP Ring Rows; rest 90sec

3 Sets for Reps
:30sec – Wall Ball
:30sec – Rest
:30sec – Jumping Pull Up
:30sec – Rest
:30sec – Airdyne
1:30 – Rest

Metabolic

“I FREAKING DARE YOU”

20 Chest 2 Bar Pull Ups
40 KBS (53/35)
60 Burpees
800m Run

60 Air Squats

40 Dumbbell Push Presses 45/30

20 Wall Walks (Modify with feet on a box if necessary.

800m Row

Out of Town WOD

5 Sets for Reps
:30sec – Squats
:30sec – Rest
:30sec – Jumping Pull Up
:30sec – Rest
:30sec – Running
1:30 – Rest

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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One Response to Yellow Shirts and TJ’s Gym WOD for Fri. Jan 25th

  1. Just curious if you know whether or not the photos from the weekend will be available for viewing soon and if so,will you post a link? Thanks again for a fantastic weekend. You guys did an amazing job! So much fun!

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