Split Jerk 20 Min to build to a heavy single THEN: 4 RNDS 40 sec on, 20 sec off KB/DB Push Jerk 53/35 Hip Extension Russian Twist Jumping Lunge Link to this post!

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Tamalpais CrossFit WOD October 9 2014

Wednesday, 08 October 2014 by

Weighted Dips 5-5-5-5-5 THEN: 5 RNDS 3 Wall Walks 6 Jumping Lunges 9 Plate Burpees35/25 12 Slam Ball 30/25 15 Weighted Sit Up 35/25   5 PM Movement Class- The Split Jerk and all its beauty! Link to this post!

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Tamalpais CrossFit WOD April 25 2014

Thursday, 24 April 2014 by

Split Jerk 3-3-3-3-3 or Split Jerk 1 RM THEN: 3 RNDS On a 5 min clock preform 400 M Run, then, max reps in the remaining time of: rnd 1- Front Squats rnd 2- ring dips rnd 3- plate burpee Link to this post!

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February 2013 CrossFit WODs

Monday, 11 February 2013 by

 February 28 – 5 RNDS 7 Push Jerks 155/105 7 Chest To Bar Pull Ups 7 Burpees February 27 – 1 Rep Max DL – THEN – 9 Min AMRAP 3 Thrusters 135/95 6 Toes 2 Bar 9 KBSDHP 70/44   February 26 – 5 RNDS 400 M Run 9 Ring Dips 12 Box Jumps

November 2012 CrossFit WODs

Friday, 30 November 2012 by

November 30 – 1 Rep Max Split Jerk – THEN 7 Min AMRAP 21 KBSDHP 53/35 12 Thrusters 75/55 November 29 – 21-15-9 Deadlifts 225/165 Box Jumps 30/24 November 28 – For Time 500 M Run 30 Press 95/65 500 M Run 30 Push Press 500 M Run 30 Push Jerk   November 27 –

June 2012 CrossFit WODs

Saturday, 09 June 2012 by

 June 30 – “Plate It Up” – 3 RNDS 10 Thrusters 45/25 10 Burpees with Plate 20 Overhead Walking Lunges with Plate 10 Hand Release Push Ups with Plate 250 M Run with Plate June 29 – “Wall Balls Will Make A Man Out Of You!” – For Time 1 Man Maker 50/30 30 Wall

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