TJ’s Gym WOD for Mon. April 8th

Screen Shot 2013-04-07 at 7.39.53 PMThe 2013 Open has  concluded, and we all should have a lot of pride.   There were incredible highs and of course the lows that come with competition, but the best part was how each of the communities that make up TJ’s Gym showed support for our athletes.  Novato, Corte Madera, San Rafael, and Mill Valley represented themselves with the kind of teamwork and passion we’ve come to expect.  The number of non-participants who showed up at the gyms each week to cheer and console was inspiring.  The past five weeks showed community plain and simple.  I think it was our best Open yet in this way.  Thank you to all of you for a job well done.

Now there are some specific and exciting accomplishments to be celebrated:

Congratulations to Lisa Rendic who qualified for the 2013 NorCal Regional as an individual and the 2013 CrossFit Games in the 40-44 Masters Category!

Congratulations to Marcus Filly and Dan Felling who qualified as individuals for the 2013 NorCal Regional!

Congratulations to Team San Rafael who qualified for the 2013 NorCal Regional!

It’s been a great year so far, and let’s get ready to cheer on the BIG BLUE WRECKING CREW AT THE NORCAL REGIONALS in Sonoma over Memorial Day Weekend!

 

WOD 

All Levels
A. Back Squat; 10-8-6-4-2; rest 2mins

50-40-30-20-10
KBS (53/35)
Sit Ups

Wrench
A. Back Squat; 5-5-3-3; 31X1; rest 2mins

For Time
15-12-9-6-3
Squat Clean
30-24-18-12-6
GHD Sit Up

Foundations
A. Back Squat; 6-8 reps; 4 sets;rest as needed
B. KBS Instructino – 10 reps Russian Swings for practice; 3-5 sets

30-20-10
KBS
Sit Ups
*15 Calories Airdyne after each round

Metabolic

50 Double Unders

50 Situps

10 Clean And Jerks 135/95

400m Run

21 KB Swings

12 Pullups

40 Double Unders

40 Situps

10 C and J

400m Run

21 KB Swings

12 Pullups

30 Double Unders

30 Situps

10 Clean And Jerks

400m Run

21 KB Swings

12 PUllups

20 Double Unders, 20 Situps, 10 Double Unders 10 Pullups

Out of Town WOD

“Annie”

50,40,30,20,10

Double Unders

Situps

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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