TJ’s Gym WOD for Mon. March 11th

Great job on week One of the CrossFit Open.  Thanks to everyone who participated by doing the workouts or cheering people on or judging or all of the above.  Thanks to those of you not participating who put up with some extra chaos at the gyms over the past few days! Quick reminder for those doing the Open:  YOU HAVE TO INPUT YOUR SCORE IF YOU ARE COMPETING IN THE OPEN.  The gym validates it, but it is your responsibility to submit it to the CF Games website by 5pm on Sundays.  If you don’t understand please contact me.

Allison’s articles can now be seen at  Check out this great new resource to get your head in shape while you tackle your fitness goals.  A new article will be posted tomorrow.  Meanwhile, tonight’s launch includes a video starring a number of TJ’s Gym’s finest.  Watch it here:

Email Allison with feedback and content suggestions, so you can learn about stuff that interests you!

Don’t forget about FREE MOGA IN MARCH, and tell your friends, too.  TJ’s Bootcamp is also an option for non-TJ’s members looking for a quick kick-in-the-pants and a program to get them in shape with great coaches and group camaraderie.  For the teens in your life, we’ve got the NorCal Teens competition coming up on April 21st–should be an inspirational day.

Lots going on — get in here!


All Levels
A1. L-Sit DB Press; 31X1; 6-10reps; rest 90sec; 4 sets
A2. Top Down Deadlifts (pull from rack); 4-6reps; rest 90sec 4 sets

3 Sets for reps
:40sec – Push Press (75/55 – light)
:20sec – Rest
:40sec – Weighted Vertical Jump (hold med ball and perform AMRAP vertical jumps)
:20sec – Rest
:40sec – Airdyne/Row
1:20 – Rest

A. 10mins To build to a tough Double in the Split Jerk

5 Rounds for Time
10 Push Press 95/65
10 Box Jumps 30/24
10 Airdyne Cals

A1. Front Squat; 5reps; 4 sets
A2. Strict Pull Ups 6-8reps; 4 sets

3 Sets for Time
400m Run
12 Wall balls
8 Burpees


5 DB Split Jerks

5 Weighted Vertical Jumps

Down and Back Sled Push or Tire Pull with Vest

5 Cals on Airdyne or Rower

Lateral slide down and back in Parking Lot

Add 3 reps each round to everything but Sled/Tire/Slide

How many rounds in 25 min?

Out of Town WOD

3 Sets for Time
400m Run
12 Jumping Squats
8  5 point Burpees with Strict Pushups

Mobility WOD 

Screen Shot 2013-03-10 at 7.41.16 PM


About tjsgym

Owner of TJ's Gym
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