TJ’s Gym WODS for the week of May 19th

Screen Shot 2014-05-18 at 4.10.53 PMRowing to Regionals!

Most of you know that Marcus came in third in NorCal in the CrossFit Open and will be heading back to Regionals the final weekend in May.  His training partner, Dan Felling, came in 17th in the Open, also earning another trip to Regionals.  In order to help with the finances involved in going to Regionals , Dan will be hosting a rowing seminar this Wednesday night at 7pm in Corte Madera.  Before he started doing CrossFit at TJ’s, Dan was a high-level competitive rower.  Here’s his impressive Head of the Charles racing history:

2006: Mens Junior 8+
2007:Mens Junior 8+
2008: Mens Club 4+
2010: Mens  Club 8+
2011: Mens Championship 1x
Dan will be reviewing technique and will address strategies for various distances, while offering tips and tricks he’s learned over the years.  Suggested donation is $25, but feel free to give more if you’re so inclined. Even if you can’t make it Wednesday night, we can collect money for Dan’s trip.  Checks made out to Dan Felling can be dropped at any gym and cash will be collected, as well.   THANK YOU!
**MEMORIAL DAY SCHEDULE**
All classes are on as usual for Sat and Sun.Monday, 5/26 (Memorial Day):San Rafael 7:30am and 8:30 am ONLYCorte Madera  8:00am ONLY

Mill Valley  8:30 and 9:30am ONLY

**Check out our new TJ’s summer KIDS offerings!**
In addition to our regular  kids class schedule for summer, we will offer the following classes and CAMP TJ’s:1.  Monday and Wednesday 9:30am in San Rafael alongside the regular classes.  Do your own workout while your kids do a class with Teesh outside and/or in OG2 if it’s too darn hot.  One-hour classes for ages 5-10.  Starts June 23rd.  ($100 for punch card of 5 classes)2.  Tuesdays 9:30 at Hall Middle School while OUTFit class is going on with Nicki.  Instead of sitting your kids in the shade with an i-Pad while you do your own workout, have them workout and play with Teesh for the hour!   Starts June 24th. ($100 for punch card of 5 classes)3.  CAMP TJ’s for kids ages 5-10.  Monday, July 14-Friday, July 18th.  12pm-3pm.  $150 for the week.   Camp will be held at TJ’s Gym  Corte Madera.  Please email allison@tjsgym.com to register by June 1st.

You can email allison@tjsgym.com to purchase outdoor class punch cards by June 15th. We need to be sure we have enough interested kids to make a go of these great options, so please spread the word!

(Indoor afternoon kids summer classes will take place as usual. Registration email will be sent out soon).

Mon May 19

WOD

All Levels
A1. Tempo Back Squat 30X1; 3reps; rest 30sec; 5 sets
A2. AMRAP Kipping Pull ups (-2); rest 2mins; 5 sets (if you don’t have kipping pull ups then sub AMRAP ring rows)

4 Sets for Reps/Cals
30sec – Wall Balls
30sec – Burpees
rest 15sec
60sec Row or AD @ 90%
rest walk 1:45

Wrench
A1. Back Squat; 20X1; 8,8,8,8; rest 60sec;
A2. AMRAP Unbroken C2B (-2); rest 3mins; 4 sets

B1. Front Rack Step Up (low box); 6-8/leg; rest 30sec between legs; rest 90sec; 3 sets
B2. Pendlay Row 21X0; 6-8reps; rest 15sec; 3 sets
B3. AMRAP Ring Row; rest 90sec; 3 sets
+
10min AD Easy

Metabolic

30sec – Wall Balls
30sec – Burpees
rest 15sec
60sec Row or AD @ 90%
rest walk 30 seconds

60 sec KB Swings

60 sec Double Unders

Rest 15 Sec

2 min Row or AD

Rest 30 Sec

4 rds

Out of Town WOD

4 Sets for Reps/Cals
30sec – Squats
30sec – Burpees
rest 15sec
60sec Double Unders
rest walk 1:45

Tues May 20

WOD

All Levels
10min AMRAP @ 85%
Run 100m
10 KBS
10 Double Unders
rest 3mins

10min AMRAP @ 85%
10 OH Walking Lunges (weight plate)
10 Push Ups (hand release)
100m Row

rest 3 min

10min ARMAP @ 85%
10/7 Airdyne Cals
20m Bear Crawl
14 Alternating Step Ups (24/20)

Wrench
A. Segmented Clean Deadlift 3reps; 4 sets; rest 2mins
B. Power Clean Every 45sec; 2 reps @ 75%; x8sets
+
EMOM x 18
1st – 5 TnG Power Snatch (moderate and unbroken)
2nd – 3-5 Muscle Ups
3rd – 50 Double Unders

Out of Town WOD

10min AMRAP @ 85%
20  Walking Lunge Steps
10 Push Ups (hand release)
100m Sprint

Mobility WOD https://www.youtube.com/watch?v=H4nWPeyDfNM

Wed May 21

WOD

All Levels
A1. 3 Press + 5 Push Press; rest 90sec; 5 sets
A2. RDL; 3011; 6-8 Reps; rest 90sec; 5 sets

For Time
10-8-6-4-2
DB Burpee + Power Clean and Jerk
*Row 150m after Each round

Max Plank Finisher

Wrench
5 Sets @ increasing pace per set (pace out first set enough so that you can pick up pace as you go)
25 Cal Row
20 Wall Balls
15 T2B
10 Pistols Alternating (sub tall box step up)
10 Two Arm KB Snatch
10 Burpees
rest 4-6mins

Metabolic

For Time
10-8-6-4-2-4-6-8-10 reps of:
DB Burpee + Power Clean and Jerk
*Row 150m after Each round

Out of Town WOD

For Time
10-8-6-4-2
Burpee + Box Jump
*Hold 30 second plank or handstand after each round

Thurs May 22

WOD

All Levels
A.BB Back Rack Russian Step Up; 6-8reps/leg; rest 60sec between legs; 4 sets each
*careful with this bar placement. Low box heights (20/16)
+
6min AMRAP
Strict Pull Ups
*each time you break you must complete 8 sit ups
+
For Time
18-14-10
DB Thrusters
Box Jump Step Down
*200m Run After each round

Wrench – Rest Day, Active Recovery, or Make Up Mon-Wed Workout

Out of Town WOD

18-14-10
Jumping Squats
Box Jump Step Down
*200m Run After each round

Mobility WOD https://www.youtube.com/watch?v=gCOXvGfWd8M

Fri May 23

WOD

All Levels
A. Every 30sec; 2 Hang Power Clean + Power Clean; 14 sets

B. Two Arm KB Press; 5-7reps/arm; rest 90sec between sets
+
4min AMRAP
5 Hang Power Cleans
5 Push Ups
5 Sprawls
rest 1min; 3 sets

Wrench
A. Snatch Balance; 2-2-1-1; rest 2mins
B. Snatch Push Press – 2-2-1-1 (these are behind the neck); rest 2mins
+
Every 30sec x 16 sets – Sqaut Snatch (reps in the 60-70% of 1RM)
+
For Time
30 OHS 135/95
15/10 Muscle Ups

Metabolic

Partner WOD

100m Sandbag Run

5 Goblet Squats

7 Burpees

12 KBS

*tag partner after each round.

AMRAP in 30 min

Out of Town WOD

4min AMRAP
5 Handstand Pushups
5 Situps
5 Sprawls
rest 1min; 3 sets

Sat May 24

WOD

All Levels
A. Turkish Get Up; 30 reps for Time
*challenge yourself with a moderate weight
+
For Time
800m Run
30 Wall balls
20 Pull Ups
400m Run
20 Pull Ups
30 Wall Balls
800m Run

Wrench
5min AMRAP @ 90%
Run 100m
5 T2B
10 Walking Lunges
rest 2mins
5min AMRAP @ 90%
10/8 Cal AD
5 Box Jumps 24/20 Step Down
5 KBS 70/53
rest 2mins
5min AMRAP @ 90%
Row 100m
5 C2B
5 Ring DIps
rest 6mins; 2 Cycles Through

Out of Town WOD

Mobility WOD https://www.youtube.com/watch?v=yVUoTYCUq0I

Sun May 25

WOD

Out of Town WOD

About tjsgym

Owner of TJ's Gym
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