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WOD

Friday 03.05.2021

POSTED ON March 4, 2021

WDO | Friday 03.05.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row easy
5 Scap Pushups
5 Floor Plate Push
5 Situps (practice extension of the legs during sitting up to prep for GHD’s)
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)

**2. Workout Prep**
Give athletes a few minutes to set up prep for the workout. Remember athletes will have time to set up and prepare barbell during the 3 minute rest as well.

Workout:  WHOOPie Goldberg

* Target time:
– Workout 1 – 8-10 minutes
– Workout 2 – 7-9 minutes
– Workout 3 – 5-7 minutes

* Time cap on all 3 workouts: 12 minutes

(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups

– @15:00 –

3 rounds
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)

– @30:00 –

For Time:
30 Squat Clean Thrusters (165/110)

WOD

Thursday 03.04.2021

POSTED ON March 3, 2021

WDO | Thursday 03.04.2021

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Thursday 03/04
 
Estimated Total Session Time:
1 Hour (Everything Included)
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1:00 Machine
5 Single Arm DB Deadlift (each side – light weight)
5 Alt DB Hang Snatch (each side – light weight)
20 Plate Hops
3 Broad Jumps
 
**2. Workout Prep**
1 set
20 Double Unders or 20 single unders
3 Devil’s Press (light/moderate)
2 Box Jumps + Step Down
 
Workout: WHOOPee Cushion
 
* Target time: 22-24 minutes
* Time cap: 30 minutes
 
Teams of 2
5 rounds (each)
18/15 Calorie Ski Erg or 72 Double Unders (if Ski Erg is unavailable)
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
– You go, I go –

WOD

Wednesday 03.03.2021

POSTED ON March 2, 2021

WDO | Wednesday 03.03.2021

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Wednesday 03/03
 
Estimated Total Session Time:
1 Hour (Everything Included)
 
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
45 sec row
5 Elbow to Floor Stretch (each side)
5 Dynamic Squat Stretch
5 light wallballs (focus on breathing with each rep and cycling arms)
 
**2. Strength Prep**
Burgener Warm Up Clean (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
3-5 sets
1 Squat Clean (building up each set to opening weight)
 
Strength: Squat Clean 5×3
 
Squat Cleans:
– 2×3 reps @ 75-80% 1RM Clean
– 3×3 reps @ 80-85% 1RM Clean
 
**3. Workout Prep**
1 set
3 Wall Ball Front Squats + 3 Wall Ball Push Press (target height) + 3 Wall Balls
3 Kip Swings + 3 Pull ups
 
Workout: WHOOP there it is
 
* Target time: 6-8 minutes
* Time cap: 10 minutes
 
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Time Cap: 10 minutes

WOD

Tuesday 03.02.2021

POSTED ON March 1, 2021

WDO | Tuesday 03.02.2021

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Tuesday 03/02
 
Estimated Total Session Time:
1 Hour (Everything Included)
 
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30 sec easy bike
5 Dead-bugs (each side)
5 Glute Bridge (2 sec pause at top)
5 Deadlifts (empty bar – build across sets)
 
**2. Workout Prep**
2 sets
20 Second Assault Bike
3 Deadlifts (at workout weight)
– rest 30 seconds between sets –
 
Workout: WHOOPs I did it again
 
* Target time each set: 3 – 3:30 minutes
* Time cap: 4 minutes
 
3 sets
3 Rounds
10/8 Calorie Echo bike
10 Deadlifts (185/125)
– Rest 3 minutes between sets –

WOD

Monday 03.01.2021

POSTED ON February 28, 2021

WDO | Monday 03.01.2021

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Monday 03/01
 
Estimated Total Session Time:
1 Hour (Everything Included)
 
**1. Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
 
 
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Hang + 1, 1″ off the floor + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
 
Strength: 3 Position Snatch (Hang, 1” off floor, Full) 5×3
 
3 Position Snatch (Hang, 1” off floor, Full):
– 2 sets @ 70% 1RM Snatch
– 3 sets @ 75% 1RM Snatch
* Rest 60-90 seconds between sets
 
**3. Workout Prep**
5 Toes to Bar
3 Burpee to target (practice consistent landing)
5 Alternating Dumbbell Step Up (light weight)
3 Handstand Push Ups
 
Workout: WHOOP
 
* Target time: 10-12 minutes
* Time cap: 16 minutes
 
For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar

WOD

Saturday 02.27.2021

POSTED ON February 27, 2021

WDO | Saturday 02.27.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up

**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.

WOD

Friday 02.26.2021

POSTED ON February 27, 2021

WDO | Friday 02.26.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec jump rope (singles or doubles)
5 air squat + step back lunge left + step back lunge right
5 wallball push press against wall (focus on cycling the arms between reps)
5 bird dogs (each side)

**2. Workout Prep**
3 sets (every 30 seconds)
5 Wall Balls (workout weight)
10 Double Unders or Single Unders
* Focus on being smooth and relaxing during the double unders *

WOD

Thursday 02.25.2021

POSTED ON February 24, 2021

WDO | Thursday 02.25.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike erg
5 Deadbugs (each side)
5 Deadlifts (empty bar)
5 Single DB Shoulder to Overhead (each side)
5 Situps (focusing on leg extension during situp for GHD)
 
**2. Strength Prep**
Burgener Warm Up Clean (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
2 sets (empty bar)
1 Hang Clean + 1 Below the Knee + 1 Full Clean
* Once complete give athletes 2-3 sets to warm up to starting weight
 
Strength: 3 Position Clean (hang, below knee, floor) 5×3
 
3 Position Cleans (hang, below the knee, floor):
– 2 sets @ 70% 1RM Clean
– 3 sets at 75% 1RM Clean or a heavy moderate weight
* rest 60-90 seconds between sets *
 
Click “Workout prep notes available” directly below for the full description
 
**3. Workout Prep**
2 sets
2 Deadlifts (add weight each set)
3 Double Dumbbell Shoulder to Overhead (add weight each set)
4 GHD’s (2 Parallel + 2 Full GHD’s)
 
Workout: Bombay
 
* Target number of Reps: 200+
* Minimum number reps before scaling: 150
 
12 min AMRAP
2-4-6-8-10….
Deadlifts (225/155)
Double Dumbbell Shoulder to Overhead (50’s/35’s)
GHD sit ups or Stick Sit Ups

WOD

Wednesday 02.24.2021

POSTED ON February 23, 2021

WDO | Wednesday 02.24.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
8 min Partner AMRAP
15 sec bike (you go – I go) x 2
5 synchro tempo air squats (3 sec down – 2 sec hold – fast up)
10 Dynamic Squat Stretch
 
**2. Workout Prep**
– Allow athletes a few minutes to set up and practice transitions on and off the bike.
 
Workout: Flying V
 
* Target time: 13-15 minutes
* Time cap: 20 minutes
 
Teams of 2
200/160 Calorie Assault Bike or 170/135 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *

WOD

Tuesday 02.23.2021

POSTED ON February 22, 2021

WDO | Tuesday 02.23.2021

0 Comments / CATEGORY:
**1. Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
 
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Hang + 1 Below the Knee + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
 
Strength: 3 Position Snatch (Hang, Below the Knee, Floor) 5×3
 
3 Position Snatch (Hang, Below the Knee, Floor) for load:
– 5×3 reps @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
 
Click “Workout prep notes available” directly below for the full description
 
**3. Workout Prep**
2 sets
3 Thrusters (add weight each set)
2 Strict weighted Pull Ups (add weight each set)
 
Workout: Heavy Fran
 
* Target time: 7-9 minutes
* Time cap: 12 minutes
 
For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
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