TJ’s Gym WOD’s for the Week of Sept 8th

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With a heavy heart we say our goodbye to long-time member, but even longer-time personal friend, David Zeff, as he and his family move to Phoenix.  David was an integral part in the building of our business and community.  After he joined in 2007, he wouldn’t stop talking about our program to anyone who would listen and was a sounding board and backbone of support to our entire family.  I owe him more than he knows.  If you look closely enough at this picture, you can see the 2009 on his chest. That’s his uni from our TJ’s Gym team for the 2009 CrossFit Games in Aromas. He chose to wear that for his last day in the gym.  All of our best wishes to the Dave, Nicole, Ella and Alex as they move on to this exciting phase.

*Exciting news on the Juggling for Jude front last week! Hollis was busy juggling with the San Jose Earthquakes Major League Soccer team and with Julie Foudy, former USWNT captain and World Cup winner.  She also got some very cool social media support from Kelley O’Hara of the current USWNT who just won the World Cup. Check it out here. With Kelley’s backing, Hollis has started the JUGGLING FOR JUDE CHALLENGE. Juggle your ball; post the video, hashtag #jugglingforjude, and donate a penny, dollar, or other amount based on the juggling total. It’s a fun and easy way to contribute to a fabulous cause and to help cure childhood cancer! Please help us spread the word.

Thanks for your support of our family’s summer fundraiser!

Mon Aug 3

All Levels
A. Thruster + Front Rack Reverse Lunge R + L x 2 Complexes; 4-5 sets; rest 2mins (build)

EMOM x 12mins
Odd – 8 KB Front Squats
Even – 6 Renegade Rows (tough)

For Max Meters
Row 30sec
Rest 30sec
x 4 Sets – (set computer to 30sec interval with 30sec rest – for exact total)

Wrench
A. Back Squat 20X1; 2,2,2,2 @ 90-92.5% of last weeks tough double; rest 3-4mins between sets

EMOM x 10mins
Odd – 5 Hang Squat Clean 135/85
Even – 2 Rope Climbs

3 Sets @ 97%
10 Burpee Box Jump Over 20/16
rest 15sec
10 HPC 115/75
rest 15sec
20sec Row Hard
rest walk 3mins

Allison’s:

Back Squat Wave Load 3, 3, 3, 3, 3
rest 20 sec
Ring Row 2020 AMRAP;  5 sets
Rest 90 sec

B. 8 sets

9 Burpees
9 pullups
Run 200 meters
rest 90 seconds

Out of Town

8 sets

8 Burpees
8 pullups
Run 200 meters
rest 90 seconds

Tues Aug 4

All Levels
5 Sets
A1. 2 DL + 2 Hang Power Clean + 2 Power Cleans; rest 30sec (tough weight)
A2. Ring Push Ups; AMRAP Unbroken (modify to regular push ups if you cannot achieve 10 reps); rest 30sec
A3. 2-arm Hang DB Snatch; 12 reps; rest 30sec
A4. Run 200m; rest 2-3mins

Finisher – 2mins KB Side Plank/side (accumulate total time – breaks OK)

Wrench
A. Split Jerk – build to 90% and hit 1 rep every 60sec x 10sets
B. Push Press – build to a tough triple quickly
+
4 Sets @ Consistent Effort
10 HSPU
2 Rope Climbs
rest 30sec
10 Strict Ring Dips
15 Cal Airdyne
30 Double Unders
rest 2mins

Out of Town

Wed Aug 5

All Levels
A. OHS – 15mins to one sets of 3

18min AMRAP
15 Box Jump Step Down 24/20
12 Push Press 115/75
9 T2B
Wrench
A. Snatch from low blocks – 2,2,2,2,2; rest 2mins
+
For Time @ 97%
AD 30 Cals
30 Burpees

rest as needed

12min AMRAP
75 PS 75/55
75 Wall Balls 20/10′, 14/9′
75 Cal Row

Allison’s Program:

A. High Hang Power Clean, Mid Hang PC, PC
After warming up, do 5 sets of this complex, building in weight as you go.
Rest 90 seconds between complexes.

B. 5 sets at FULL EFFORT
5 Power Clean
AD Sprint 40 seconds
Rest 3 min between sets

C. 8 min jog or row cool down

Strength

3 Working Sets;
A1. BB Stiff Leg Deadlift 6-10reps 3010
60sec rest
A2. DB Standing Strict Press 5-8reps 20×3
2-3mins rest
3 working Sets
B1. BB Low box Step ups 6-10reps/Leg
60sec rest
B2. DB 2-Arm Row 8-12reps
2-3mins rest
3 sets
C. Ext. Rotations 12-15reps/arm
no rest

Out of Town

Thurs Aug 6

All Levels
A. Deadflit; 1 rep Every 30sec x 20 sets (work on good set up mechanics)

5 Sets @ High Effort
:30 – KBS 53/35
:10 – rest
:30 – Burpees
:10 – rest
:30 – Row Cals
3mins – REST
*record reps/cals

Wrench –
Aerobic Breathing Work

10 Sets
Row 12/9 Cals
10 Lunges
20 Double Unders
15 Hollow Rocks
Run 100m
rest 60sec

Allison’s: Rest or makeup day

Out of Town

Fri Aug 7

All Levels
5 Sets
A1. Strict Pull Up; 31X0; 6-8reps; rest 45sec
A2. Close Grip Bench Press; 30X1; 6-8reps; rest 45sec
A3. KB Front Rack Carry 50m; rest 45sec

EMOM x 10mins
12sec Airdyne Sprint 100%
Wrench
A. Banded Deadlfit; 8,8,8; rest 3mins
+
4 Sets @ 95%
10 Power Snatch (TnG unbroken – add weight per set)
12 Burpee to 8″ Target
Run 500m
rest walk 5mins

Allison’s Program:

2 Times through of the following:

3 Min Amrap:
8 DB Thruster
8 DB push press
Run 100m

Rest 1 min

3 min Amrap:
6 KB Goblet Squats
12 Situps
Row 150m

Rest 1 min

3 min AMRAP
10 single arm DB snatches
5 candlestick to standing
Run 100m

Rest 1 min

3 Min Amrap:
6 ring rows
8 Box Step Ups with DB
Row 150m

Out of Town

Sat Aug 8

All Levels
A. Push Press – 5,5,5,5,5; rest 2mins

For Time – In teams of 2
Row 2k
50 Burpee Over Bar
50 Thrusters 95/65
50 Pull Ups
50 Push Press 95/65
Run 800m Together
*25min Time Cap
Wrench
A. Front Squat; w/ chains (3 reps @ 50-55%) speed reps fast; ever 45sec x 8 sets

10min AMRAP @ 85%
300m Row
10 Thrusters 45/35
10 Pull Ups

3min Rest

10min AMRAP @ 85%
16/12 Airdyne Cals
10 KB Deadlifts (70/53)
40m Farmers Carry (70/53)

3min Rest

10min AMRAP @ 85%
10 GHD Sit Ups
3 Muscle Ups
200m Run

Allison’s Program:
A.  Front Squat 2,2,2
Rest 90 seconds to 2 min between sets

B. 5 SETS with running clock. Rotate stations at the top of each minute but don’t take any rest time in between movements:
60 seconds wallballs
60 seconds Hollow Rocks
30 seconds Jumping pullups
30 Seconds Double Unders (or fast singles)
60 seconds Row/AD

Rest 1 minute (Tally your totals for each set)

Sun Aug 9

A1. Front Squat @ 23X1 3, 3, 3, 3 reps
Rest 30 sec
A2. Ring Row @ 20X2 8-12 reps x 4 sets
Rest 2 min

B. 18 min AMRAP
6 Burpee Box Jump 24/20″
Row 250m
8 DB Hang Squat Cleans 45/25
Run 200m

Allison’s: Rest or makeup day

About tjsgym

Owner of TJ's Gym
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