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Components

Turkish Get Up

Metcon

Settings

Workout

DB Carry

Warm-Up

Drilling of the TGU together

Strength

Turkish Get Up (Dumbbells today)

Turkish Get Up

Build to Heaviest 1-rep per side (logged as set of 2)
15 minutes

Metcon

Metcon (Time)

4 Rounds of:
100m Single Arm Farmers Carry
15 GHD Sit-ups
10 Alt. DB Clean and Jerks
15/12 Calorie Bike

Rx: 40/30
Rx+: 60/40

Sub GHD for 30 Hollow Rocks

Mobility

Metcon (No Measure)

5 min Foam Roll Entire Back (priority T-Spine)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 22, 2020

Male Clients

1

Ramon
Ulloa

4pm CrossFit

1 x 2 @ 100 lbs

2

Christopher
Lai

7am CrossFit

1 x 2 @ 85 lbs

2

Nate
Cobb

12pm CrossFit

1 x 2 @ 85 lbs

3

Private

6am CrossFit

1 x 2 @ 80 lbs

3

Brandon
Thorsten

12pm CrossFit

1 x 2 @ 80 lbs

DB. Try 85.

3

Brian
Kalmenson

6am CrossFit

1 x 2 @ 80 lbs

4

Eric
Otero

5pm CrossFit

1 x 2 @ 70 lbs

4

Hipster
Carlos

6am CrossFit

1 x 2 @ 70 lbs

4

Jim
Pinkerton

6am CrossFit

1 x 2 @ 70 lbs

5

Fernando
Flores

6am CrossFit

1 x 2 @ 62 lbs

6

Bill
Curci

5pm CrossFit

1 x 2 @ 60 lbs

6

Christopher
Gonzalez

6pm CrossFit

1 x 2 @ 60 lbs

7

Danny
Meadows

6am CrossFit

1 x 2 @ 55 lbs

7

Fabricio
🦍

12pm CrossFit

1 x 2 @ 55 lbs

7

Michael
SYLLIAASEN

6pm CrossFit

1 x 2 @ 55 lbs

7

Ryan
Figuerado

4pm CrossFit

1 x 2 @ 55 lbs

7

Ryan
Holcombe

6pm CrossFit

1 x 2 @ 55 lbs

8

Ahmed
Dahir

7am CrossFit

1 x 2 @ 53 lbs

8

Kevin
Henderson

12pm CrossFit

1 x 2 @ 53 lbs

9

Ashish
Grover

7am CrossFit

1 x 2 @ 50 lbs

9

Chad
Baker

12pm CrossFit

1 x 2 @ 50 lbs

9

Jason
Pierson

12pm CrossFit

1 x 2 @ 50 lbs

9

Pinpin
Anson

4pm CrossFit

1 x 2 @ 50 lbs

10

Bryan
Stephens

12pm CrossFit

1 x 2 @ 40 lbs

11

John
King

8am CrossFit

1 x 2 @ 35 lbs

kettlebell

Female Clients

1

Patricia
Brown

12pm CrossFit

1 x 2 @ 70 lbs

Crummy decent, 2 hands

2

Claudia
Chaloner

12pm CrossFit

1 x 2 @ 62 lbs

PR on lefty!

2

Heather
Spears

12pm CrossFit

1 x 2 @ 62 lbs

3

Ruth
Rittermann

5pm CrossFit

1 x 2 @ 60 lbs

4

ashley
green

6pm CrossFit

1 x 2 @ 55 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 2 @ 53 lbs

6

Alyssa
Telles-Nolan

12pm CrossFit

1 x 2 @ 50 lbs

6

Genesis
Dejesus

7pm CrossFit

1 x 2 @ 50 lbs

50 pounds each arm

7

Donica
Ryder ⛵️

6am CrossFit

1 x 2 @ 44 lbs

attempted 53. not quite

7

Karli-Mae
Ochoa

7am CrossFit

1 x 2 @ 44 lbs

7

Michelle
Robidas

6am CrossFit

1 x 2 @ 44 lbs

7

Tammy
Nguyen

6am CrossFit

1 x 2 @ 44 lbs

8

Camille
Chamberlen

7am CrossFit

1 x 2 @ 40 lbs

9

Gretchen
Otero

5pm CrossFit

1 x 2 @ 35 lbs

9

Kelly
Hill

6am CrossFit

1 x 2 @ 35 lbs

9

Maria
Mercado

6pm CrossFit

1 x 2 @ 35 lbs

9

Melissa
Gomez

12pm CrossFit

1 x 2 @ 35 lbs

db

9

Patti
Gerckens

8am CrossFit

1 x 2 @ 35 lbs

10

Alissa
Cobb

6am CrossFit

1 x 2 @ 30 lbs

10

April
Hernandez

8am CrossFit

1 x 2 @ 30 lbs

10

Janis
Green

7am CrossFit

1 x 2 @ 30 lbs

10

Janny
Zaa

6pm CrossFit

1 x 2 @ 30 lbs

10

kasey
stark

5pm CrossFit

1 x 2 @ 30 lbs

10

Lisa
Gift

5pm CrossFit

1 x 2 @ 30 lbs

11

Becca
Chang

6pm CrossFit

1 x 2 @ 25 lbs

11

Esmeralda
Bernal

6pm CrossFit

1 x 2 @ 25 lbs

11

Talyn
Meadows

4pm CrossFit

1 x 2 @ 25 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 2 @ 25 lbs

half get ups

12

Private

8am CrossFit

1 x 2 @ 20 lbs

12

Yaili
Dominguez ...

6pm CrossFit

1 x 2 @ 20 lbs