Category: WOD
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NorCal Masters January 28 & 29, 2017 (Saturday & Sunday)
Read More: NorCal Masters January 28 & 29, 2017 (Saturday & Sunday)Hey One Worlders! The 7th-annual TJ’s Gym NorCal Masters competition is January 28 & 29, 2017 (Saturday & Sunday) at Craneway Pavilion, 1414 Harbour Way South in Richmond. Diane, Ron, Kelly and Maria will be competing in their respective masters division. Lyn is an official judge at the event. NorCal Masters competition is a world-renowned…
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WOD December 19, 2016 (Monday)
Read More: WOD December 19, 2016 (Monday)Tabata: Overhead KB walk across gym floor Rx: 24/16kg *Switch hand each tabata round Strict Press 1-1-1-1-1 *From rack. Go for heavy single Metcon: *With a running clock Minute 1: Max lateral Burpee over the bar 65/95# *Rest 1 minute Minute 2: -If you score 17 or more reps on the later burpee overs, you…
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WOD December 16, 2016 (Friday)
Read More: WOD December 16, 2016 (Friday)Overhead Squat: 2-2-2-2-2 For Time: 50-40-30-20-10 Med-ball cleans 20/14 Med-ball sit ups 20/14 RX+ 30/20 Time Cap: 15 Minutes
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WOD December 15, 2016 (Thursday)
Read More: WOD December 15, 2016 (Thursday)Tabata: Handstand Hold EMOM: 10 Minutes 3 Bench press @ 70% 1rm For Time: 50 Wall balls 20/14 400m Run 50 Russian KB swings 32/24kg 400m Run Time Cap: 14 Minutes
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WOD December 14, 2016 (Wednesday)
Read More: WOD December 14, 2016 (Wednesday)Front Squat: 3-3-3-3-3 AMRAP: 10 Minutes 5 Power cleans 185/125 3 Front squat 185/125 1 Push jerk 185/125 *Work @ 80% of your 1rm if you can not RX
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WOD December 13, 2016 (Tuesday)
Read More: WOD December 13, 2016 (Tuesday)Deadlift: 5-5-5-5-5 For Time: 21-15-9 Deadlift 225/155 Burpee with 6″ jump Time Cap: 11 Minutes
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WOD December 12, 2016 (Monday)
Read More: WOD December 12, 2016 (Monday)EMOM 12 Minutes: Back Squat with 3 sec hold at bottom @ 75% 1rm “Rahoi” AMRAP 12 Minutes: 12 Box jumps 24/20 6 Thrusters 95/65 6 Bar facing burpees In honor of FBI Special Agent Gregory J. Rahoi, 38 End of watch December 6, 2006
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WOD December 9, 2016 (Friday)
Read More: WOD December 9, 2016 (Friday)EMOM 6 Mins Straight set of pistols Power Snatch 1-1-1-1-1 AMRAP 9 Mins 15 Toes to bar 10 Deadlifts 115/85 Rx 5 Power Snatch 115/85Rx
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WOD December 8, 2016 (Thursday)
Read More: WOD December 8, 2016 (Thursday)Peg board and muscle up skill work EMOM 12 mins Minute 1: 1 Rope climb Minute 2: 4 Thrusters 115/85 Rx For time: 2K Row Time cap 15 mins
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WOD December 7, 2016 (Wednesday)
Read More: WOD December 7, 2016 (Wednesday)EMOM 10 Mins 3 Hang power cleans For time: Time cap 13 mins 400 meter run with 45/25 lb plate Then 150 overhead walking lunges with 45/25 lb plate
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