Revival of the Fittest Announcement (formerly Biggest Winner) and TJ’s Gym WOD for Wed. April 24th

apr24Poor Ed.  Has to spend his days getting screamed at by Karen Boone at work.  Poor Ed.

Revival of the Fittest 

Lifestyle Challenge (Formerly Biggest Winner)

Open to friends and family of the TJ’s Crossfit community!

Information meetings: Mill Valley

    4/29 (Mon)  12 noon

   5/1  (Wed)   7 pm

 

Measurements: Mill Valley

             drop in

   5/3 (Fri)  4-5:30pm

   5/4 (Sat)  9-11:30am

Challenge starts May 6th

Exciting news!

The Revive Rx challenge website is under construction thanks to Jim Austin, awesome TJ’s member and website developer.

Beta testing on the site is happening and we hope to have it available soon.

.

WOD

All Levels
A1. Front Rack Step Up; 12-14 reps alternating; 4 sets
rest 60sec
A2. Single Arm DB/KB Row; 8-10/arm; 4 sets
rest 60sec
A3. L-Hang; 30-40sec (as hard as you can make it with as few breaks as possible); 4 sets
rest 60sec

Partner WOD
AMCAP (calories as possible)
30sec Airdyne/Row
*partner must hold plan on elbows or hands. can only begin rowing or airdyne while partner is in plank
16 sets total (each partner planks for 8 rounds and

Wrench
A1. DB Bulgarian Split Squat 30X0; 6-8reps/leg; 4 sets; rest 90sec
A2. L-Pull Ups; AMRAP; rest 90sec

Partner Wrench
10min Max Cals Airdyne
alternate every 30sec

Foundations
A1. DB Rack Step Up; 12-14 reps alternating; 4 sets
rest 30sec
A2. Bar Dips; 6-8reps; 4 sets
rest 30sec
A3. 20 Anchored Sit Up; 4 sets
rest 60sec

B. Rowing Technique
Row 250 for Time; rest 60sec; 4 sets
* Highest Effort

Metabolic

Partner Workout with four people

First Teammate Runs 100m.  Other three members begin accumulating 200 Overhead Squats 45/35 together total, not individually

On his or her return , first teammate picks up a second teammate and they run 200m together while other two teammates work at completing the 200 Air Squats.

When the two team members return they pick up third team member and they complete a 400m Run together while fourth teammate works on finishing the 200 Air squats. (if the squats are finished the fourth member rests)

When the three team members return the fourth member takes off for a 100m Run while the first three members finish the Squats and begin accumulating 200 DB Snatches 45/30 (5 each hand at a time).

Teams use the same formula as above rotating first runner to second postion, second runner to third position and third runner to fourth position.

Do the same with 200  Wall Ball situps for the third round and 400 Walking Lunge Steps for fourth round.

Out of Town WOD

10 Burpees

10 Situps

10 Rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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