NorCal Masters 2014 in the books, Kevin Ogar Fundraiser andTJ’s Gym WOD for the week of Mon. Jan 20th.

Screen Shot 2014-01-20 at 7.15.40 PMIt’s in the books!  Hundreds of athletes and volunteers, over a thousand spectators and many excellent memories.  We had a phenomenally successful NorCal Masters again this year.  I can’t thank the judges and volunteers enough.  You provided an incredible experience for some very worthy athletes and they were very thankful, but not as thankful as Allison and me.  Anyone who was there gets high marks for believing in and supporting this community and I can’t say enough good things about you all.  More on this event coming soon.

Kevin Ogar Fundraising Event

When: Friday, January 24th
Check in Times: 3pm Class, 4pm-6pm Open Gym, 6pm Class

Location: TJ’s Gym Mill Valley

As some of you know, Colorado CrossFitter Kevin Ogar suffered a serious spinal cord injury at the OC Throwdown this past Sunday.

Kevin does not have medical insurance.

Matt Hathcock from CrossFit Unbroken has set up a fundraising site to help Kevin with his medical bills.  Our CrossFit community already raised more than $200,000 in the last week.  To DONATE, visit this site:

We believe that we can do more.

TJ’s Gym will be hosting a fundraising workout for Kevin next Friday, January 24th from 3pm-7pm.  You can do the KEVIN WOD during the 3pm class, 4pm Open Gym or 6pm class. You can also do the regular class program, if you’d like.  We are simply asking you to donate whatever you can for Kevin. This event is open to ANYONE in the TJ’s community, regardless of your ability or fitness level.  We will have the coaches available for skill instruction prior to the workout and will scale all movements as needed.

Matt Hathcock created this workout in honor of Kevin.  It is made up of his favorite movements. The workout is:

523 Kevin Ogar 5-23-12 1


As many reps in 14 minutes of:
3 Snatches (any kind)
1 Muscle-up
12 Wall balls, (20 lbs/14 lbs)

The snatch can be scaled as needed.

The muscle up can be done on rings, bars, with bands or as a set of 8 pullups or 16 jumping pullups.

The wall balls will be scaled to whatever weight you need.

This isn’t about competition.  It’s about coming together, raising money and supporting Kevin and his family to help them get through an incredibly difficult time.

Please donate to help fund Kevin’s recovery here:

And join us on Friday, Jan. 24th from 3pm-7pm at TJ’s Gym, Mill Valley. We will join together and send some mighty healing forces to Kevin.  

 Tues. Jan 21st


All Levels
A. 5 Power Clean (TnG) + 1 Push Jerk; rest 2mins; 4 sets
EMOM x 8
5 Hang Power Cleans
5 Burpees

EMOM x 12
Odd – 8 No Push Up Burpee (sprawl) box jump
Even – Row 30sec
A. Snatch Pull + Power Snatch + OHS; 5 sets (build); rest 2mins

EMOM x 8
3 Power Cleans TnG (tough)
5 Ring Dips
EMOM x 12
Odd – 5 Hang Power Snatch
Even – 12sec AD Sprint

Wed. Jan 22nd


All Levels
A. Thrusters 3RM from the floor
For Time
Row 800m/Run 800
Front Squat (135/95)
Row 400m/Run 400m

A. Front Squat; 3 Reps every 90sec; 6 sets to build

For Time
30 Thrusters (95/65)
30 Front Squats
30 Push Press
30 OHS
*begin each minute with 3 burpees


30 Thrusters (45/35)
30 Front Squats
30 Push Press
30 OHS
*begin each minute with 3 burpees

3 rds

Mobility WOD 

Thurs. Jan 23rd


All Levels
A1. Floor Pressa; 5 reps; rest 30sec; 3 sets
A2. Pendlay Row; 10reps; rest 30aec; 3 sets

10min AMRAP
50 Wall Ball Buy In
5 KB or BB SDHP (95/65)
5 Hand Release Push UP
5 Sit Ups
Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD 

Fri. Jan 24th


All Levels
3 Sets
Run 300m
10 Box Jumps step down
15 KBS
rest 2-3mins between sets
3 Sets
Row 300m
10 Hang Power Clean
10 Burpees
rest 2-3mins between sets

A. Push Jerk 3.3.3 (all TnG reps with 15sec break between 3’s); rest 2mins; 3 sets
B. 50 Hand Release Push ups for time

C. 3 Sets for Times
AD 30 cals
16 KB Snatch 62/44 (alternated hands)
10 Box Jumps Step down (30/24)
rest 3mins between sets


21, 15, 9 reps of

Kettlebell Swings and Pullups

Row 1k

21 reps of Power Cleans

12 reps of Jerks

3 rds

Run 400m

30 Thrusters

AD 75 Cals

50,40,30,20,10 reps of :

Double Unders and Situps

Mobility WOD

Sat. Jan 25th


All Levels
A1. Press x 3 + Push Press x 5; 3 sets; rest 90sec
A2. Ring Row; AMRAP; rest 90sec; 3 sets

4 Rounds for Time
400m Run
15 Thrusters

A. Back Squat 20X1; 3,3,3,3; rest 3mins

For Time
500m Row Buy In
Wall Ball
Pull Up
Rest 2mins
800m Run

Sunday Jan 26th

A. 15 min Open Gym – pick one or two skills and practice

B1. Power Clean 3, 3, 3, 3, 3
Rest 1 min
B2. Weighted Deficit Push-up** @ 20X1 6-8 reps x 5 sets
Rest 1 min

C. 10 min AMRAP
5 Hang Power Cleans 155/105
20 DU
50m OH Carry 45/35 plate



About tjsgym

Owner of TJ's Gym
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