BLOG

WOD

Thursday 10.17.2019

POSTED ON October 16, 2019

WDO | Thursday 10.17.2019

0 Comments / CATEGORY:
Warm Up:
5min air bike or row at moderate pace
 
Aerobic Metcon: Teams of 2 complete
500m row
80 goblet squats
400m partner rope run *two partner hold a rope as they run or a belt)
80 kettlebell swings
400m partner rope run
80 burpee step overs
400m partner rope run
80 hang dumbbell clean and jerks
400m partner rope run
500m row
For Time
 
Cool Down:
2-3 rounds for quality
8/8 kettlebell high pull
15 skull crushers
:20/:20 side plank
10 weighted glute bridges

WOD

Wednesday 10.16.2019

POSTED ON October 15, 2019

WDO | Wednesday 10.16.2019

0 Comments / CATEGORY:
Warm up:
5 plyo push ups
5 muscle cleans
5 power cleans
5 empty bar bench press
x3
 
Foundation:
A. 15min to build to a 1RM bench press
 
Metcon: “Powder Keg” 10min AMRAP
 
RX (Level 1)
3 power cleans 185/125
15 strict push ups
30 Double-Unders

WOD

Tuesday 10.15.2019

POSTED ON October 14, 2019

WDO | Tuesday 10.15.2019

0 Comments / CATEGORY:
Warm Up:
50ft broad jump
10 hips down push ups
:20 supinated dead hang
x2-3 sets
 
Foundation:
 
A. EMOM 12min
1st min :10-15 bottom of the ring dip hold + :10-15 ring support hold
2nd min 5 snap to support
3rd min 2-4 kipping ring muscle ups
*Scale 1 3-4 banded ring muscle up
*Scale 2 3-4 jumping ring muscle up
*Scale 3 4-5 low ring muscle up transition
 
Metcon: “One arm tango”
 
RX (Level 1)
400m run
200m Dumbbell Farmers Carry 50/35 (one hand) *400m total, 200m each hand
5 rounds for time

WOD

Monday 10.14.2019

POSTED ON October 13, 2019

WDO | Monday 10.14.2019

0 Comments / CATEGORY:
Warm Up:
10 heidens
10 behind the neck press
10 lemon squeeze
x2-3 sets
5 empty bar deadlifts
5 empty bar hang cleans
5 push jerk
x2-3 sets
 
In 5 sets or less build to a heavy 3 rep max hang power clean.
 
Metcon: “Papi DT” 20min AMRAP *run = 10 reps
 
RX (Level 1)
12 deadlifts 155/105
9 hang cleans 155/105
6 push jerk 155/105
200m run

WOD

Saturday 10.12.2019

POSTED ON October 11, 2019

WDO | Saturday 10.12.2019

0 Comments / CATEGORY:
Warm Up:
8min air bike or row
 
Aerobic Metcon: Teams of 3 complete
800m team med ball run
P1 3000m row
P2 150 cal bike
P3 Active rest
800m team med ball run
 
*Bike and rower may switch at any time but 1 person must be in active rest all work is done at the same time.
 
Active rest options:
Plank
Wall Sit
Dead Hang
Sorenson Hold
Double KB hold overhead

WOD

Thursday 10.10.2019

POSTED ON October 9, 2019

WDO | Thursday 10.10.2019

0 Comments / CATEGORY:
Warm Up:
150m row
:10/:10 single arm dead hang
1min plank
x3
 
Aerobic Metcon:
12min AMRAP
250m row
150ft heavy farmer carry
100ft prisoner lunge
 
-rest 3min-
 
12min AMRAP
400m run
10/10 kb clean and jerk
7/5 strict pull ups
 
-rest 3min-
 
12min AMRAP
20 cal bike
8/8 single kettlebell waiters squats
10 hand release push ups

WOD

Wednesday 10.09.2019

POSTED ON October 8, 2019

WDO | Wednesday 10.09.2019

0 Comments / CATEGORY:
Warm Up:
5 muscle clean
5 clean high pull
5 push press
5 push jerk
x2-3 sets
 
Foundation:
A. In 5 sets or less build to a heavy 2 rep power clean push jerk
*reps do not have to be touch and go
 
Metcon: “2pac is back”
 
RX (Level 1)
1min ME Power Clean and Jerk 135/95
1min ME wall balls 20/14 10ft/9ft
1min ME cal row
2min rest
4 rounds for Max Reps

WOD

Tuesday 10.08.2019

POSTED ON October 7, 2019

WDO | Tuesday 10.08.2019

0 Comments / CATEGORY:
Warm Up:
5 muscle snatch
5 power snatch
5 overhead squats
x2
 
Foundation:
A. Overhead Squat 3 sets of 5 @21×1
*Follow tempo strictly *80% of 1RM overhead squat if you do not have a 1RM establish 1.
 
Metcon: *Compare to 06/13/18 “Let Sail”
 
RX (Level 1)
400m run
10 Power Snatch 155/105
3 rounds for time

WOD

Monday 10.07.2019

POSTED ON October 6, 2019

WDO | Monday 10.07.2019

0 Comments / CATEGORY:
Warm Up:
50ft walk on toes forwards
50ft walk on toes backwards
10 heidens
x2-3 sets
6 candle sticks
6/6 thorax rotation
5 half burpee
x2-3 sets
 
8min Prep Window
5 cal row AFAP
5 burpee AFAP 2
5 double unders or :30 practice
x3; rest 1min-1:30 between sets
 
Metcon: “The Ghost”
 
RX (Level 1)
6 rounds
1 min cal row
1 min burpee
1 min doubleunders
1 min rest
 
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed in your BTWB notes. We will record total reps for a score today though.

WOD

Saturday 10.05.2019

POSTED ON October 4, 2019

WDO | Saturday 10.05.2019

0 Comments / CATEGORY:
Warm Up:
50ft Samson lunge
:15 handstand hold + shrug
7/7 kb high pull
x2-3
 
Skill:
A. EMOM 10min
1st min hollow body hold :30
2nd min arch hold :30
 
Metcon: 13min AMRAP “Forget me Knott”
 
RX (Level 1)
7 lateral burpre over bar
10 chest 2 bar
14 front rack lunge 95/65

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson