TJ’s Gym WOD for Fri. June 28th and Sat. June 29th.

NorEaster-LogoIn partnership with Reebok and held at Reebok CrossFit One,  TJ’s Gym will be hosting the NOREASTER Masters Competition in Canton, MA.  We have brought out our A team to ensure a top-notch event that athletes and spectators have come to expect from us.  Allison, Jason, Jess, and Evan have traveled cross-country to bring some of our NorCal flavor to the East Coast.  Joe Ball chipped in from CA, helping to organize heats–a huge task. This thing is going to be a blast!  Keep an eye on the Nor’Easter Facebook page for pictures and updates throughout the weekend.

Fri June 28th

WOD

All Levels
4 Hard Sets
A1. Overhead Walking Lunges (single arm DB or two are weight plate); 16-20steps; rest 60sec
A2. Anchored Sit Ups; 20 AFAP; rest 60sec
A3. AMRAP Pull Ups (kipping or strict); rest 60sec

For Time
800m Run/1k Row/50 Cal Airdyne
20 Wall Walks

Wrench
4 Hard Sets
A1. Overhead Static Lunges Barbell; 10 alternating reps; rest 60sec
A2. GHD Sit Ups; 15 AFAP; rest 60sec
A3. AMRAP Muscle Ups; rest 60sec

For Time
800m Run/1k Row/50 Cal Airdyne
20 Wall Walks

Metabolic

2012 Reebok CrossFit Games Chipper

For time:
155/105 pound Overhead squat, 10 reps
10 Box jump overs, 24/20″ box
135/95 pound Thruster, 10 reps
205/135 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205/135 pound Power clean, 10 reps
135/95 pound Thruster, 10 reps
10 Box jump overs, 24″ box
155/105 pound Overhead squat, 10 reps

Mobility WOD 

Sat June 29th

WOD 

All Levels & Wrench
*all class participants start at different exercise.
First perform 3min AMRAP, rest 2mins, 6min AMRAP, rest 2mins, 9min AMRAP (always restart at same place)

20 calorie Row or Airdyne

30 Wallball

20 Toes to bar

30 Box jumps

20 KB Sumo-deadlit high-pull

30 Burpees

20 Push Jerks

Out of Town WOD

 

For time:
100 reps Air Squats
10 Box jump overs, 24″ box
20 Toes to bar
30 Burpes
20 Toes to bar
10 Box jump overs, 24″ box
100 reps Air Squats

 

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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