Revival of the Fittest info vids, no more MOGA on Mondays and TJ’s Gym WOD for Fri. May 3rd

photo (1)3pm Mill Valley crew with some happy and it seems, not so happy, TJ’s Gymers!

Gymnastics Class is now at 11am on Tuesdays in CM and is still at noon on Saturdays.

You want to know about the Revival of the Fittest but couldn’t make the meeting.  Well pop some corn, crack a brewski unwrap that twinkie and watch these:


http://www.youtube.com/watch?v=ZXFwEBL5GPM

The Monday MOGA class at 9:30am in OG2 is now dead.  Friday is still on.

WOD

All Levels
A. Front Squat; 20X2; 6-4-4-2-2; rest 2mins

10min AMRAP @ 90%
Run 200m
10 Wall Balls
10 KBS (53/35)
rest 5mins
5 Rounds for Time
7 Thrusters 75/55
7 Burpees

Wrench
A. Front Squat; 20X2; 6-4-4-2-2; rest 2mins

For Time
30 Thrusters 95/65
500m Row
rest as needed
10min @ 90%
10 Wall Balls
15 KBS 53/35
20 Cals Airdyne

Foundations
A. Front Squat; 20X2; 6-4-4-2-2; rest 2mins

10min AMRAP
Run 200m
10 Wall Balls
10 KBS
rest 5mins
5mins AMRAP
7 Thrusters
7 Burpees

Metabolic

2011 CrossFit Regionals Individual Workout #6

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead lunge (45lb plate / 25lb)  1 length of the parking lot
50 foot Sprint

AMRAP in 35 minutes.  ( How far can you get into the second round or third round in 35 minutes)

Out of Town WOD 

Run 200m

30 Burpees

40 Donkey Kicks

50 Pushups

100m Walking Lunge

Run 200m

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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