Friday Workout: TGUs, Overhead Squats and Rowing



Overhead Squat, 3-3-3

After each set of Overhead Squats, perform 1 heavy Turkish Getup per side


Level 1

3 Rounds for Time of:

  • Overhead Squat (55/35) x 10
  • Row x 250m

Level 2

4 Rounds for Time of:

  • Overhead Squat (115/85) x 10
  • Row x 250m


“First Friday” Pot-luck Style BBQ is this evening at the gym!

The final “First Friday” Potluck-Style BBQ and Hangout at the gym is this Friday, October 4!  See the Facebook Event for more info.  This will be the final grill-out of the summer/fall, so come and hang out with your fellow CrossFitters after regular classes around 6pm!  It’s a BYOB/BOYM(eat) event, and you can bring a side dish for sharing if you want.  There will be corn-hole, and we can move the hangout inside when it gets dark out.  Come on out!

Civilian Military Combine, Bryce Mtn Resort October 12

Have you seen the flyers and posters around the gym for the CMC Mid-Atlantic Mountain Assualt at Bryce Mountain?  This is going to be a really fun race (think 5 miles with badass obstacles) and would be a great event if we get enough people to sign up and represent the gym!  Who’s interested?  We have a discount code that can get your registration fee down below $100 if you want to sign up (registration closes October 10), just email Scott!

7 Comments on “Friday Workout: TGUs, Overhead Squats and Rowing

  1. C’ville Burn:
    6 min AMRAP (1): 10 weighted lunges @32#, 10 no pushup Burpees, Dumpster sprint:4rds
    6min AMRAP (2): 250m row, 15 Pushups: 3 + 200m
    6 min AMRAP (3): 10 BJ @20″, 10 KBs @ 35#, 10 Situps: 4+ 3 Box Jumps
    6 min AMRAP (4): 7 PP @ 55#, 7 Pullups, Dumpster sprint: 3+10

    After a week off, this was awesome! Thanks CrossFit. Thanks Alex. Thanks class. Feeling strong and really alive is good!

    • Haha, that was a fun class wasn’t it!? Although, I did feel queasy for a few hours afterwards. No idea how you morning people do it, you all are bad ass!

  2. OHS: 105, 110, 115
    WOD: 8:58 rx (rowed only 150m the first round – oops – so i did 350m in second round to make up for it and back to normal for rounds 3-4)

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