Monday Workout: TGU’s, and 3 Thruster Sets for Working Time

6am and 7am classes are canceled due to potential for more freezing rain overnight.  Thanks for your understanding!

Also, big thank you to everyone that came out for the End-of-Year Party at Boylan on Saturday!  You can find a list of the awards and winners here!



Turkish Get-up, 4/arm x 3 sets


Level 1

3 Sets for Working Time of:

  • Dumbbell Thruster (35/20) x 7
  • Ring Row x 10
  • Row x 250m
  • Rest 1 Minute

Level 2

3 Sets for Working Time of:

  • Thruster (155/105) x 7
  • Chest to Bar Pullup x 10
  • Row x 250m
  • Rest 1 Minute

Compare to Here


Yolo Meals Food Service

If you weren’t able to sample the food that Yolo Meals brought to the gym last week and want some information about the service, please email!

Erg Clinic With Our Very Own Laura Kocourek

Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD.  This clinic is going to be a great learning experience for all, so be sure not to miss it!  The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees).  The clinic is FREE to members and $20 for non-members.

Please RSVP to the Facebook Event Here or email if you plan to attend.  If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.

18 thoughts on “Monday Workout: TGU’s, and 3 Thruster Sets for Working Time

  1. TGU: 45#, 45#, 53#
    WOD: 155#, 5:24

  2. baby CF with my parents in Tucson (at CF Works)
    push-up skill work: 5 rounds of …
    -30 second push-up plank hold
    -20 second chataranga hold
    -3 tempo pushups (5X12)

    Workout: 3 tabatas (6 rounds 20sec on, 10sec off)
    T1– ball slam (20#)
    T2 — goblet squat (40# DB)
    T3– row (calories)

    Total reps: 155rx

  3. TGU: 35#, 35#, 45#
    WOD: 7:47, 135#

  4. TGU: 53#
    7:23 @ 135#, beat last time by 1:23

  5. WOD: 6:09 @ 115#, 42 seconds faster than last time

  6. TGU: 26#
    WOD: 6:43 (75#, regular PUs, 1:22 faster than July)

  7. TGU: 45
    WOD: 7:43 @ 115# thrusters

  8. TGU 35#
    WOD: 7:49 (115#, C2B Pull-ups)

  9. TGU: 25#
    WOD: 6:44 @ 75#

  10. TGU: 26#
    WOD: 8:15 @ 85#, purple band pu (though, to be honest, there were a couple chin ups and nose over bar pu on that last set of 10…).

    Did 15s faster than July…but moved from the green band to the purple band 🙂

  11. 35, 45, 55#
    WOD: 6:02 rx

  12. TGU: 25,30,35
    WOD: 6:02 @ 90#

  13. Power Snatch 2 RM: 70 KG
    WOD: 6:36 Rx’d (PR 1:01)

  14. TGU: 20#
    WOD: 6:30 @ 85#
    Ring rows

  15. TGU: 35#
    WOD: 7:00 total working @ 105#, improved from last time

  16. WOD: 5:49 @ 125#

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