TJ’s Gym WOD for Thurs. April 18th

NorCalTeensLogo

Our FIRST NorCal Teens competition will be held this Sunday, April 21st, at TJ’s Gym San Rafael.  We will have 50 athletes competing, with teens coming from around the Bay Area.  Four of our own TJ’s Gym superstar teens will be representing (Alexander Jacamo, Colin Gray, Ingmar Bastian, James Josephson, and Billy Lewis), and we hope to have a number of TJ’s spectators there cheering them on.  Non-TJ’s spectators will pay $5 for the day.  We are waiving this fee for all TJ’s Gym members, instead requesting that you bring a cash donation of at least $5 (more if you can) to benefit Steve’s Club. Steve’s Club is an organization providing CrossFit workouts and community to at-risk youth.  Check them out at http://www.stevesclub.org/.  We look forward to a great day!

Some notes about the schedule for the day in San Rafael: both the 8:30 class and 9:30 Barbell Club will be held at our Corte Madera location.  There will be no kids class on Sunday, and you should have received an email about that already if you’re signed up for Sunday kids. If you didn’t, please email allison@tjsgym.com for details.

WOD

All Levels
A. Sumo Deadlift; 6-6-4-4-2; rest 90-120sec

4 Sets for Max Reps
75sec – Power Clean @ 75% 1RM (or a challenging weight for you)
30sec – Rest
75sec – Burpees
2mins – Rest

Finisher – Side Plank 90sec/side

Wrench
A. Deadlift – build to a heavy 2 in only 5 sets (beginning with 135/95)

4 Sets for Max Reps
75sec – Clean and Jerk 165/115
30sec – Rest
75sec – Burpee Pull Up 8′ Bar
2mins – Rest

Finisher – For Time
60sec L-Sit
60sec HS Hold

Foundations
A. Front Squat; 31X1; 3-5reps; 4 sets

Mix Modal Map
6min AMRAP
7 DB Thrusters
7 T2B
rest 3mins
6min AMRAP
7 Wall Balls
7 Pull Ups

Out of Town WOD

7 Burpees

7 Rev. Burpees

7 Situps

7 rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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