Wednesday Workout: Deadlifts and Running, Turkish Getup Cashout

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WOD

Level 1

  • Deadlift (115/55) x 15
  • Run x 400m
  • Deadlift (115/55) x 10
  • Run x 400m
  • Deadlift (115/55) x 5
  • Run x 400m

Level 2

  • Deadlift (225/155) x 20
  • Run x 400m
  • Deadlift (225/155) x 15
  • Run x 400m
  • Deadlift (225/155) x 10
  • Run x 400m
  • Deadlift (225/155) x 5
  • Run x 400m

CASH OUT

Turkish Get Up, 3/arm x 3 sets

*Aim for a continuous set of 3.  Play around with different variations if comfortable with movement (i.e. barbell TGU if space permits, or “bottoms-up”)

Events and Announcements

Yoga

Mark your calendars, because we will be hosting two Yoga classes in November with Kelly Zimmerman!

  • Hydra Yoga CrossFit: November 3 (Sunday) at 2pm
  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

GORUCK in Charlottesville!

A couple of CrossFit Charlottesville’s own are already signed up for the GORUCK challenge being held in Charlottesville!  The date is November 16 (Saturday), starting at 7am.  You can follow the link HERE (tab to next page to find the Charlottesville event) to sign up.

You can find more information at the follow link: Participant Info Packet

From their website: “GORUCK Light takes place over 4-5 hours, and you will cover roughly 7-10 miles. You will also smile. A lot. We promise.”

15 thoughts on “Wednesday Workout: Deadlifts and Running, Turkish Getup Cashout

  1. WOD: 12:16 @ 225lbs
    TGU @ 35lbs KB (normal hold)

  2. C’ville Burn:
    8 min AMRAP
    15 KBs @ 35#, 15 Burpees, 200m Run (2rnds + 100m Run)
    Rest 2 min
    8 Min AMRAP
    15 Slam Balls @ 20#, 15 Box Jumps @ 20″, 200m Row (2 rnds + 170m Row)

  3. 12:47rx
    35# tgu

  4. WOD: 12:17 @ 135#
    TGU: 26#

  5. WOD: 12:30 @ 185#

  6. Warmup: 135# 3x, 225# 3x, 315# 3x
    WOD: 11:27 @225#
    TGU: 35#

  7. Walden is BACK IN THE BOX!

    11:14

    Couldn’t feel my arm after the first round. Maybe for the best. See you guys tomorrow in full regalia!

  8. 12:53 @ 75#

  9. 13:22 rx
    TGU 15# bar

  10. 14:28 @ 205
    TGU @ 45

  11. WOD: 12:50 @185#
    TGU: 35# barbell

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