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Turkish Get Up
Warm-up Plyo ladder Windmill 3×3 t-get up prep: 10 steps Metcon (Weight) 50ft plate push 75 double unders X2 Turkish get ups Rest 1m 5 rounds *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency. **Substitute a 45s sprint on the bike in lue of...
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Warm-up Crossover symmetry before class Shuffle tag KB halo Turkish get-up refresher Turkish Get Up (10-8-6-4-2) Alternate arms Build Metcon (Time) 4 Round for time 20 box jumps (30/24) 20 slam balls (30/20) 200 meter run Every four minutes: 45-second plank hold
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Warm-up Jump Rope Jump squats V-ups Side plank with leg lift 45:15 1 round KB Prep: T-get up Front squat Push-Jerk Bent over Row Metcon (Weight) Kettlebell Cycle x2 Turkish Get-ups X8 Front Squats X8 Push-Jerks X8 Bent Over Row 4 round each arm *Rest as needed between sets. 10-12 min to complete Metcon (No...
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Warm-up Power Drill 5 Strokes Rest 30 Sec 8 Rounds *Keep chain tight **Keep forearms flat x5 Windmill x5 Hip Bridge (Alt Legs 20 Sec) Turkish get up Progression Metcon (Time) Row 1k x20a Turkish Get-ups (10/10) Rest 2 mins 3 rounds
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Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of...
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Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each...
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Turkish Get Up (5×1/1) Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups
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Turkish Get Up (1-1-1-1) Metcon (AMRAP – Rounds and Reps) Amrap 15 15 Wallballs 15 KBS
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Turkish Get Up (1-1-1-1-1) Metcon (Time) Cash-in 100 dubs then 25 Overhead Squats 15 Bar Over Burpees 25 Overhead Squats
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Turkish Get Up (2-2-2-2) Metcon (No Measure) WOD Dice
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Workout of the Day

CrossFit

  • CrossFit WOD 1/24/20

    Warm-up
    Row 500m

    Pick drill

    Catch to extension

    Burpee Box Jump Methods

    3.2.1.Go!
    Metcon (Time)
    Row 75 cal

    Burpee box jumps x25

    4 rounds
    *Strap in for a grind.

    **300cal of rowing + 100 Burpee box jumps = pace and consistency.

CrossFit Teens

  • CrossFit Teens WOD 1/22/20

    Big Clean Complex
    6 Sets for Max Load

    High Hang Clean+Low Hang Clean+Clean+Push Press

    High Hang Clean+ Low Hang Clean+Clean+Push Jerk

    High Hang Clean+Low Hang Clean+Clean+Split Jerk

    All Cleans must be Squats

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