Keeping Up with the WODs- Part 2

June 23, 2016

A few weeks ago we published our first workout in our PKB CrossFit Series. Did you complete the WOD? If so, head on over to our Facebook page and let us know how it went! 

This week we're taking-on another popular WOD: 'Arnie' 

Here's the original workout: 


With a single kettle bell (choose a weight appropriate for you) 

  • 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 

Note: Many CrossFit workouts are created in honor of our fallen heroes. 'Arnie' is in memory of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34,who was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire.


First time performing Turkish get-ups? They're not easy! Here Coach Audrey demonstrates how to perform the movement correctly.

Due to the complexity of this movement, we recommend starting with a lighter weight than normal. Our PKB Lite is perfect for getting started! (shown in video below).

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