Nor’Easter is a total success , TJ’s Gym WOD for Mon. July 1st and Tues. July 2nd


I can’t express how cool an experience we all had at Reebok Headquarters in Canton, Mass. this weekend.  It couldn’t have been more humid, sticky, mosquitoey, sweaty or fun.  I will expound more this week on the event, but I need to thank some very important people.  To Jason Bannister, Jess Woodall-Massey and Evan Massey, you people are incredible.  Your never-say-die attitude and relentless pursuit of perfection made this event “the best I’ve ever been to,” which we heard countless times this weekend.  I can’t thank you guys enough.  Jason flying in the day after he got back from vacation and leaving his family (Thank you, Alicia!).  Jess taking a redeye on Thursday night, Evan taking a redeye on Friday night, and coolest of all, Ricky Wedge taking a day off from his vacation in Cape Cod to bust his ass all day.

I have said this a number of times this evening to Allison: I haven’t had that much fun in a long time, and it truly was because of the people who were with me this weekend.  Thank you!  I’m very grateful.  As I said, more to come about the event later this week-it was wicked awesome, as they like to say in Boston.

Mon July 1st


All Levels

A1. Clean Grip RDL – 3010; 6-8reps; rest 90sec; 4 sets
A2. Dips; 21X1; 4-6reps; rest 90sec; 4 sets

4 Sets
5 Hang Power Snatch
10 Burpees
100m Run
rest 60sec


A. Power Snatch; doubles, keep it light and fast today; 10mins to practice
B. Snatch Grip RDL; 3-3-3; rest as needed

4 Sets
10 Unbroken Hang Power Snatch
AMRAP Muscle Ups
rest 2mins


2013 Nor’Easter Day One

Max Clean and Jerks in one minute 135/95.  Odds

Max Chest To Bar Pullups in one minute.  Evens

14 minutes

rest 2 min

Sled Push 30m

25 Double Unders


rest 2 min

Row 1000/750m and max Wall Balls in 5 min

Rest 2 min

10 OHS 45/35

Run 5m and back

10 OHS

8 KBS 53/70

Run 10m and back

10 OHS


16 Alt. DB Snatches 30/45

Run 15m and back

10 OHS


16 Alt. DB Snatches 30/45

24 Burpees

Run 20m

Tues July 2nd


A. 3 Front Squats + 3 Thrusters; rest 2mins; 5 sets

7min AMRAP @ 90%
7 Box Jumps
7 T2B
rest 4mins
7min AMRAP @ 90%
7 DB Thrusters
7 Cal Row/Airdyne
7 Pull Ups

Out of Town WOD

14 min EMOM

ODDs Chest To Bar Pullups AMRAP

Evens Burpees AMRAP

Mobility WOD 

Screen Shot 2013-06-30 at 6.03.09 PM


About tjsgym

Owner of TJ's Gym
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