Wednesday Workout: TGU + Shoulder Mob, 10 Down to 1 of Pull-ups, Box Jumps, and Plate OH Sit-ups



  • Turkish Get-up, 2/arm (moderate to heavy) x 3 Sets
  • Superset TGU’s with 1-2 Minutes per side of shoulder mobility related exercise of your choice (i.e. banded shoulder mobility, lacrosse ball, foam roller, etc.)


Level 1

10-8-6-5-4-3-2-1 reps for time of:

  • Ring Row
  • Box Jump Step Down (18/12)
  • Abmat Sit-up

Level 2

10-9-8-7-6-5-4-3-2-1 reps for time of:

  • Pull-up
  • Box Jump Step Down (24/20)
  • Sit-up with Plate Overhead (25#)

Notes: Use abmats for sit-ups, and scale pull-ups as needed.


Competition Season is Almost Here!

Registration for the CrossFit Games Open 2014 starts January 15!  We encourage everyone in the gyms to compete, especially if you competed last year. The Open is a great way to see how you have improved since you started CrossFit, as well as to see how you stack up to people all across the world!  See the CrossFit Games website for more information.  As the Open approaches, we will begin our prep by tweaking the programming to help prepare for the types of workouts that have traditionally come up in the open over the past 3 years.  Even if you are not planning to compete, the programming phase will benefit you as we plan to touch on more skill based work, olympic lifts, and of course moving yourself and some weights.

Support the Lone Survivor Foundation During this Special Event in Richmond

CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability.  If you want to register for this event, follow the link HERE.  You can also find more information on the Lone Survivor Foundations website.

13 thoughts on “Wednesday Workout: TGU + Shoulder Mob, 10 Down to 1 of Pull-ups, Box Jumps, and Plate OH Sit-ups

  1. Skill/Strength: 53# KB
    WOD: 8:07 with 45# plate

  2. to 105×1 (bar bell)
    5:35. some step downs were bouncy.

  3. 26# TGU
    10:23 rx

  4. 2k row
    12:00 with C2B, Push Ups, SB, BJ, SU

  5. TGU: 30#
    WOD: 9:46 (5-5-4-4-3-3-2-2-1-1 strict PUs, rest Rx)

  6. TGU @20#
    WOD 5:40 (10-9-8-6-4-2; pullups, 24″ box, unweighted situps)
    resting shoulder.

  7. TGU: 30#
    WOD: 9:28

  8. TGU: 25#
    WOD: 13:21 (purple band pu, rest rx)

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