CrossFit | 201231
Thursday

201231

Workout of the Day

69

Complete as many rounds as possible in 20 minutes of:

20-cal. row
15 dips
10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments.
Compare to 171103.

Comments on 201231

71 Comments

Comment thread URL copied!
Manchild Manchild
May 21st, 2021 at 6:53 pm
Commented on: 201231

subbed:

20 pull-ups

15 dips

10 PPs, 50# dbs


3 2/3 rounds

Comment URL copied!
Brad Mc
March 25th, 2021 at 1:11 pm
Commented on: 201231

m / 42 / 75kg / 1.7m


Decided to give this one a second go as it killed me last time. And it killed me this time too. Was on the final turkish get up when the timer went. Managed 3 rounds. Those Turkish get ups are killer.

Comment URL copied!
Clint Michael
February 12th, 2021 at 1:25 pm
Commented on: 201231

3 rounds plus 31 reps

Everything Rx’d except rows. I don’t have a rower, so used 20 SDHP (45# bar).

Comment URL copied!
Cy Azizi
February 6th, 2021 at 5:19 pm
Commented on: 201231

2 rounds + 14 ring dips. 35#

Comment URL copied!
Jeff Chalfant
January 21st, 2021 at 11:21 pm
Commented on: 201231

PR! 4 rounds rxd+ with strict ring dips. Get up and down each rep. Barely got down by the buzzer on the last rep of round 4. Ring dips in 3 sets until round 4 when I did sets of 3.


Last time 3 rounds plus 39 reps with bar dips and 40lbs. Shoulder stamina and cardio.


180/41/69”

(edited)
Comment URL copied!
Morgan Greene
January 18th, 2021 at 8:51 pm
Commented on: 201231

Subbed 200m run for row: 3rds + 200m in 4th

Comment URL copied!
Ralph Keeley
January 13th, 2021 at 5:22 am
Commented on: 201231

M/34/6’/175#


back is pretty cranky so modified to:

20 AMRAP

10 strict dips

15 calorie row (damper at 2)

:20 hollow body hold


8+15 calories

Comment URL copied!
Dan Kremer
January 8th, 2021 at 4:25 pm
Commented on: 201231

3 rds

55 #DB

Comment URL copied!
Adrian Klaja
January 5th, 2021 at 11:41 am
Commented on: 201231

Subbed 20 Cal Row with 20 Sumo Deadlift High Pulls using 2x 16 kg KBs.


15 Dips on Paralletes with legs on chair.


10 TGUs with 16 kg KB.


RESULT: 3 Rounds + 35 reps

Comment URL copied!
Jose Manuel Herasme
January 3rd, 2021 at 11:34 am
Commented on: The Turkish Get-up With Jeff Martone

Excelent good work

Comment URL copied!
James Gentile
January 2nd, 2021 at 11:41 pm
Commented on: 201231

Subbed 150 singles for rows. X10 55lb Tricep pull-downs and push-ups for dips. 10lb med ball tgu.


3 rounds + 150 singles + x10 dip subs + 2 tgu


The med ball get ups were light but still challenging to remain balanced.


Whoever is doing 50lb x10 tgu is a beast. Would have taken me all 20 mins.

Comment URL copied!
Glenn Guy
January 2nd, 2021 at 9:25 pm
Commented on: 201231

Dec. 31 PM:

Accidentally did 30 cal rows instead of 20.

Scaled to 20lb dumbbell.


Result:

2 rounds + 20 cals

M/44/5'6"/135lbs

Comment URL copied!
Cor Oz
January 2nd, 2021 at 6:46 pm
Commented on: 201231

Goal

3R+36reps


Actual

Subbed dumbbell SDHP for row

2R +1 TGU

Comment URL copied!
Dave DeCoste
January 2nd, 2021 at 6:30 pm
Commented on: 201231

4 rounds flat

Rx

Comment URL copied!
Coastie Nick
January 2nd, 2021 at 4:41 pm
Commented on: 201231

Subbed 40 reps SDHP w/ 50# KB (no rower). Scaled to 35# DB after first 3 reps with 50# DB


3 rds + 10 reps

Comment URL copied!
Damien Hickman
January 2nd, 2021 at 4:26 am
Commented on: 201231

Male/48/74kg

Scaled - 16kg KB

4 rounds

Comment URL copied!
Shaun Stapleton
January 2nd, 2021 at 3:59 am
Commented on: 201231

40lbs DB.


4 rounds

Comment URL copied!
Marcus Willis
January 2nd, 2021 at 3:07 am
Commented on: 201231

[41] 5'10" [221]

2full rounds +30 reps

Comment URL copied!
Chin-Sheng Chou
January 2nd, 2021 at 1:50 am
Commented on: 201231

RX 3+12cal

Comment URL copied!
Evan Murphy
January 2nd, 2021 at 1:03 am
Commented on: 201231

Did 5 rounds. Scaled Turkish get up to turkish sit up w 15# kb. Enjoyed it!

Comment URL copied!
Christian Simpson
January 2nd, 2021 at 12:37 am
Commented on: 201231

Sc to 35# DB...

3 rounds + 6/-/- (6:23/7:04/5:53)

Comment URL copied!
Mike Munsee
January 1st, 2021 at 9:13 pm
Commented on: 201231

M 50/190/6’

Subbed 24 sdhps for the row with a 45# kettlebell. Used 40# dumbbell for the Turkish get ups. 3+47.

Comment URL copied!
Mike Munsee
January 1st, 2021 at 9:08 pm
Commented on: 201231


Comment URL copied!
Darin Smith
January 1st, 2021 at 8:32 pm
Commented on: 201231

No rower so....

20 SDHP & 20 DU

15 ring dips

10 TGU @ 15lbs

Comment URL copied!
Fabian Delaflor
January 1st, 2021 at 8:17 pm
Commented on: 201231

20 sdhp 45# bar

15 ring dips

10 Turkish getups @25#

3R 20SDHP

Comment URL copied!
Erik Dresner
January 1st, 2021 at 7:12 pm
Commented on: 201231

3+37 Rx


Dips: 11-4/8-5-3/9-6/7-5-3

TGU: 3-3-2-2 each round

Comment URL copied!
Myles Lance
January 1st, 2021 at 6:06 pm
Commented on: 201231

3 rounds + 19 calories

Comment URL copied!
Damien Leroux
January 1st, 2021 at 5:55 pm
Commented on: 201231

Rx : 3 rd's + 3 turkish get ups (atlertnating tgu) (stationary dip)

(edited)
Comment URL copied!
Mike K
January 1st, 2021 at 5:38 pm
Commented on: 201231

10 rounds no weight

11th round row and dips completed

Comment URL copied!
Karina Findlay
January 1st, 2021 at 5:36 pm
Commented on: 201231

Scaled to dips on a bench and TGU with 15#DB

4 rds + 42

Comment URL copied!
Matthew Fahrenkopf
January 1st, 2021 at 1:02 pm
Commented on: 201231

2 rounds + 39


50 lb KB SDHP for row (20 reps)

assisted dips on rings

35 lb KB for TGUs

Comment URL copied!
Lincoln Kerger
January 1st, 2021 at 10:48 am
Commented on: 201231

Women's Rx

3+35


Took a long time to get the legs warmed up today - DOMS in full swing. TGUs were definitely the long pole in the tent.

Comment URL copied!
Erik Dresner
January 1st, 2021 at 7:13 pm

No kidding. All the air squats and deadlifts wrecked me this week.

Comment URL copied!
Jeffrey Howard
January 1st, 2021 at 3:51 am
Commented on: 201231

M/25/5'8"/160lb

CrossFit AFK


3+23 - Sc (35lb dumbbell, ring dips)

Comment URL copied!
Matthew Soltys
January 1st, 2021 at 3:22 am
Commented on: 201231

Had to scale due to equipment and strength

20 burpees

15 push ups

10 what ever you call them with 10lbs dumbbell


2 rounds and 24 reps (4 push-ups)

10daystreak

keepwithit

Comment URL copied!
Kevin Flowers
January 1st, 2021 at 1:01 am
Commented on: 201231

M/55/6’0”/185


20 min AMRAP:


20 cal Echo bike (avg 1:10/341W)

15 Handstand pushups

10 Turkish getups (45 lb dumbbell)


3 rounds + 20 cal + 15 HSPU + 5 TGU

Comment URL copied!
Scott Wiedmeyer
December 31st, 2020 at 11:13 pm
Commented on: 201231

34 / M / 5'9" / 137lbs


AMRAP in 20 mins:

45lb dumbbell SDHPs x20

Ring dips x5

25lb dumbbell TGUs x10


1 round + 20 + 5 + 3

Comment URL copied!
Reilly Costello
December 31st, 2020 at 10:55 pm
Commented on: 201231

M/31/6'/195


.25 mile run

15 dips

10 TGU 30# DB


3 rounds + ~.20 mile

Comment URL copied!
Hank McKibban
December 31st, 2020 at 10:54 pm
Commented on: 201231

4 rds rx


171106: 3 rds + 9x dips

Comment URL copied!
Matthew Letarte
December 31st, 2020 at 10:42 pm
Commented on: 201231

400m run

15 dips on straight bar

10 TGU w/ 26# KB

3 rounds + 50m run

Comment URL copied!
Derek Schierlmann
December 31st, 2020 at 10:36 pm
Commented on: 201231

M/49/5'9"/159#

4 rounds + 20+15+5

Sub elliptical for row

Chair dips

TGUs w/ 15# plate like holding a pizza overhead

Comment URL copied!
William Laerte
December 31st, 2020 at 10:18 pm
Commented on: 201231

2 rounds + 15DIPS

Comment URL copied!
Steve Day
December 31st, 2020 at 9:58 pm
Commented on: 201231

4 rounds plus 23 reps

20 min AMRAP

20 cal row- C2 model B

15 strict ring dips

10 TGU w/50lb dumbbell


Happy New Year everyone!

(edited)
Comment URL copied!
Nathan Goisnard
December 31st, 2020 at 9:51 pm
Commented on: 201231

3 rounds + 25 (five dips)


TGU were sticky at the bottom


Thanks

Comment URL copied!
Vanessa Branstetter
December 31st, 2020 at 9:14 pm
Commented on: 201231

3 rounds banded bar dips, 20#DB, o/w rxed.

Comment URL copied!
Christopher Buchenholz
December 31st, 2020 at 8:53 pm
Commented on: 201231

M/53/5’9”/168, new to CF

 

Complete as many rounds as possible in 20 minutes of: 2 rounds

SDHP - 20 reps

15 ring dips

10 dumbbell Turkish get-ups 25#

https://kettlebellsworkouts.com/7-steps-of-the-kettlebell-turkish-get-up/

 


NOTES:


Reintroducing jump rope, but no single legs yet, still have heel pain.  Pain in left groin from overhead squats and swollen right wrist from falling on Monday. 

Comment URL copied!
Charlie Pokorny
December 31st, 2020 at 8:17 pm
Commented on: 201231

4 rounds + 20 cal Rx

Strict ring dips

Pushed hard for that last 20 cal row (48 seconds)

And quads still still burning from those air squats!

m/52/5'11"/200#

(edited)
Comment URL copied!
Parker Grant
December 31st, 2020 at 8:14 pm
Commented on: 201231

3 rounds+ 20 cals

Did 20 cal run instead of the row and 20 lbs dumbbell for the Turkish get ups

Comment URL copied!
Nicole Deaver
December 31st, 2020 at 7:54 pm
Commented on: 201231

AMRAP 20mins:

20 SDHP (45#)

15 dips

10 Turkish get-ups (25# db)


4 Rds + 11 SDHP 


I think 90% of the 20mins was the get-ups.

Comment URL copied!
Michael Arko
December 31st, 2020 at 7:07 pm
Commented on: 201231

20 cal ellipitcal trainer

15 ring dips

10 turkish get-ups, 26lbs dumbbell


2 rounds + 20 cal - 15 dips - 5 GU


There is no way to do get-ups fast. Still, my score was not very good.

Comment URL copied!
Jim Rix
December 31st, 2020 at 6:54 pm
Commented on: 201231

Did yesterday’s DL WOD. Results there.

Comment URL copied!
Randy Crooker
December 31st, 2020 at 6:15 pm
Commented on: 201231

Subbed/scaled:

400m run

15 bar dips

10 Turkish get ups 35lb round 1, 30lb rounds 2 & 3


3 rounds

m/35/5’-10”/175lbs

Comment URL copied!
Jonathan Elmore
December 31st, 2020 at 5:49 pm
Commented on: 201231

Hated it so much I loved it!


4 rounds @ the buzzer


Thanks CrossFit and the community! Been doing this for almost two years and it’s been life changing! Lol only posted twice. Maybe that will change with the new year.

Comment URL copied!
Chris Sinagoga
December 31st, 2020 at 6:33 pm

We'd definitely love to see you post on here more Jonathan!

Comment URL copied!
Charlie Pokorny
December 31st, 2020 at 8:19 pm

Nice work!

Comment URL copied!
Jon Wilson
December 31st, 2020 at 5:47 pm
Commented on: 201231

3+ 10 cals

35lb kb

Comment URL copied!
matthew rhodes
December 31st, 2020 at 5:37 pm
Commented on: 201231

35/M/6’4”/266

2 rounds + 38 reps


3 rounds in 31:54


127 HR AVG BPM

156 HR MAX BPM

488 CALS

Comment URL copied!
Chris Mugan
December 31st, 2020 at 5:36 pm
Commented on: 201231

RX 2 Rounds 8 TGUs


TGUs were shockingly slow!

Comment URL copied!
Josh Wood
December 31st, 2020 at 4:50 pm
Commented on: 201231

20-cal. row (subbed 50# KB SDLHP x 40)

15 dips

10 DBTurkish get-ups -  50-lb. DB


—2 rounds + 40 SDLHP + 15 dips

Comment URL copied!
Stacey Thompkins
December 31st, 2020 at 4:32 pm
Commented on: 201231

M/46/6'2"/185#


Rx'd

4 rds even...love me some TGU's!!!

Comment URL copied!
Sam Meixell
December 31st, 2020 at 4:23 pm
Commented on: 201231

3 rounds + 37 reps in 20 minutes of:

20-cal. row

15 assisted dips

10 dumbbell Turkish get-ups, 25#

Comment URL copied!
Joe Conradi
December 31st, 2020 at 4:05 pm
Commented on: 201231

Scaled/subbed to:

25 2x20#DBS SDHP for row

45#DB for TGUs


4rounds + 42reps

Comment URL copied!
QiHui Xing
December 31st, 2020 at 3:41 pm
Commented on: 201231
Comment URL copied!
Charles Meyers
December 31st, 2020 at 2:09 pm
Commented on: The Turkish Get-up With Jeff Martone

3+37

20 cal

15 dip band

10 tgups 15 lbs

Comment URL copied!
Tatiana Arteaga
December 31st, 2020 at 1:15 pm
Commented on: 201231

Did 2 rounds a 5 reps. Subbed row for 20 cal run.


I took much time doing the turkish get up because I was doing them badly

Comment URL copied!
Antonio Alves
December 31st, 2020 at 10:45 am
Commented on: 201231

Limited time, equipment and ability, arms and shoulders still fried from last couple of days, so I had to modify this one to:


Complete as many rounds as possible in 20 minutes of:


20 DB SDLHP | 2x9,5 kg DB

15 bench dips, feet on ground

10 dumbbell Turkish get-ups | 7,5 kg DB


SCORE: 3 rounds + 20 SDLHP


Completed 5 rounds in 33' 09''. Scaled-down, but still brutal ... 😲 Can't imagine what a RX'd version feels like....

I still have one last 10 km run to do, before the year ends...

CrossFit was one of the best discoveries of 2020. Not all was bad. Thank you for all the work, tips and resources 🙏 take care, stay safe.

(edited)
Comment URL copied!
Eugenio Gonzalez
December 31st, 2020 at 1:18 pm

10k to compensate for not having the "san silvestre" because of covid? Hahahahaha I did the same. GL and keep coming back on 2021

Comment URL copied!
Antonio Alves
December 31st, 2020 at 2:49 pm

I am actually doing the San Silvestre Vallecana, just not in Madrid 😁 I'm doing the virtual edition, but in full official garment: shirt, bib number and mask 😁 (or at least I hope I can manage it after all the TGU in the morning...😲 )


Cheers 👍


PS: done! 😲 rest day, please!

(edited)
Comment URL copied!
Eugenio Gonzalez
December 31st, 2020 at 9:36 am
Commented on: 201231

Did 3 rounds 36 reps, was pretty close to 4 rounds. Subbed row for 20 cal run.


My 2nd run sucked, and my wrist was hurting in the third round of tgu but that's only because I'm used to doing them with KB instead of DB

Comment URL copied!
Chris Sinagoga
December 31st, 2020 at 3:58 am
Commented on: 201231

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - a monostructural movement that would be right in that miserable Glycolytic/mid-distance pathway

Dip - pushing with an emphasis on shoulder extension

Turkish get-up - changing orientation with an emphasis on unilateral loading


WHAT ABOUT THE FORMAT

Fatigue the entire body, fatigue the arms, then use that fatigue to challenge your overhead/lunge shapes


TECHNIQUE SCALE

Same format, pick two of the movements


CONSISTENCY SCALE

AMRAP in 20 minutes of:

20 one-arm overhead lunges

15-cal. row

10 push-ups (slow)


INTENSITY SCALE

Do 5 rounds, each for time, rest as needed between


MY STUFF

I did 4 rounds, subbed 150 single jump ropes for the row, and 35# for the tgu.


GENERAL FEAR LEVEL: 6

Comment URL copied!
Nathan Goisnard
December 31st, 2020 at 9:52 pm

Thanks for the tips throughout the year, one of the best parts of 2020!


Keep well

Comment URL copied!