Friday Workout: TGUs, and Some Interval Fun

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Turkish Get Up, 2 Consecutive Reps/Side x 3 sets


Level 1

  • Alternating Dumbbell Snatch (25/15)

-Rest 2 Minutes

  • Box Jump Step Down (18/12) x 5
  • Slam Ball (20/15) x 10

-Rest 2 Minutes

  • Burpee

Level 2

  • Alternating Dumbbell Snatch (55/35)

-Rest 2 Minutes

  • Box Jump Step Down (24/20) x 5
  • Slam Ball (30/20) x 10

-Rest 2 Minutes

  • Burpee

Notes: Record Total Number of Reps and Rounds


Nutrition Challenge

Our Eighth Nutrition Challenge Kick-off and Paleo Potluck Dinner is this Sunday, September 22 at 5pm!  You can still participate even if that weekend poses a conflict.  RSVP on Facebook.

Blue Ridge Trail Run Fun

Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12.  Last year we had a great turnout for the race, and it will be a lot of fun this year!  There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone.  Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race.  See the flyer here or visit their website for more information: BURN_runningclubflyer.

Warrior Dash

Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month?  Contact Scott and we can see about getting a group discount if you we can get enough people to sign up.  Registration for the event closes September 24.

Foam Rolling Clinic

Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller.  The date for the clinic is tentatively set for the end of this month – September 28 at 9am!  What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work.  Please contact Scott if you are interested in attending or have any questions.

8 thoughts on “Friday Workout: TGUs, and Some Interval Fun

  1. TGU: 45 (worked on technique)
    WOD: 49/94/50 = 193
    Good stuff\ Good WODs (unfortunately I stopped twice during WOD 2, and once during WOD 3 after 20 burpees) weird!! the goal was 1 every 2 sec.

  2. TGU: 25# kettlebell and 30# dumbbell
    WOD: 44, 7+6, 38

  3. TGU: 20# db
    WOD: 44/5+2/30 Rx (though I used a 25# slam ball…thought that was the rx. 151reps total)

  4. TGU- 20#
    WOD- 43 w/ 25#, 8 rds,RX, 37 burpees

  5. TGU: 35, 35, 40# DB
    WOD: 37, 6+2, 32 w/45# DB

  6. TGU: 26, 30 (DB), 35
    WOD: 29 (30#), 7 + 3, 41

  7. TGU 35#
    WOD 40, 6, 30 w/ 45# db

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