Today is a rare occasion in a WOD that we do Turkish get ups “for time.” After warming up you will determine the load you use for the get ups. The load should be heavy enough that you must fully pay attention to the movement mechanics and must focus to maintain full control of the dumbbell. Don’t “race” through them- keep composure and don’t rush. Now on the rower, on the other hand… you should really go all out. Remember- one calorie is easier to come by than a TGU rep!
Below is the PR board for January. WOW. We started off with a bang in 2018! Not too surprising that we had many CrossFit Baseline records followed by Jackie. But then the board just continued to fill day by day, week by week with so many PRs on all of the repeat WODs. There were also quite variety of movements that were tested by individuals in open hour or after class… pull ups, rows, and a number of heavy squats as well.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Four rounds for time of:
Row for max calories in one minute
Turkish get ups (50/35# DB)
Each round ends when athlete accrues a total of 40/35/30 points
1 cal row= 1 point, 1 TGU= 1 point
Example-If you are using the 30 point scaling: after rowing all out in round one, suppose you finish 22 calories… then you need to do 8 Turkish gets ups before starting the next round. In the row for round 2 imagine you finish 19 calories… you need to do 11 Turkish get ups, etc.
Post time, load, and total number of TGUs (and scaling for # of cal reps)
Friday 4pm Open Training Hour