BLOG

WOD

Monday 12.03.2018

POSTED ON December 2, 2018

WDO | Monday 12.03.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Empty Bar Clean Deadlift
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
 
x2-3 sets
 
Foundation: 12min
 
A. Front Squat 5 sets 5 @30×1; rest 2min between
 
Metcon: 
 
RX (Level 1)
 
15-12-9
 
Power Clean 185/125
Handstand Push-up 4in deficit
 
For Time

WOD

Saturday 12.01.2018

POSTED ON November 30, 2018

WDO | Saturday 12.01.2018

0 Comments / CATEGORY:
Warm Up: 10-12min
 
50ft Samson Lunge
5 Hips Down Push-ups
10 Heidens
 
x2-3 sets
 
5 Empty Bar Deadlifts
5 Hang Power Cleans
5 Push Jerks
5 Front Squats
 
x2-3 sets
 
Partner Metcon: 30min
 
RX (Level 1)
 
“you go I go format”
 
9 Deadlifts 155/105
7 Hang Cleans 155/105
5 Lateral Burpees Over Bar
 
4 rounds (each partner does 4 rounds total)
 
4 Push Jerks 155/105
6 Front Squats 155/105
5 Lateral Burpees Over Bar
 
4 Rounds (each partner does 4 rounds total)

WOD

Friday 11.30.2018

POSTED ON November 29, 2018

WDO | Friday 11.30.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Strokes Rower Legs only
5 Strokes Rower Arms only
6 Step ups
5 Sumo Inch Worm
 
x2-3 sets
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
800m Run
50ft Handstand Walk
30 Toes 2 Bar
100ft Walking Lunge

WOD

Thursday 11.29.2018

POSTED ON November 28, 2018

WDO | Thursday 11.29.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft Bear Crawl
:20 Table Top Rock
10 Wall Slides
3 Broad Jumps
 
x2-3 sets
 
Foundation:
 
A. EMOM 8min
 
1st min Seated Z Press 4 sets of 3-5
2nd min Hollow to Arch Roll 4×12
 
Metcon:
 
“All the Fixin’s”
 
RX (Level 1)
 
15 Single arm Thruster 50/35
50 Double Unders
2 Rope Ascents
 
5 Rounds For Time

WOD

Wednesday 11.28.2018

POSTED ON November 27, 2018

WDO | Wednesday 11.28.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Clean High Pulls
5 Below the Knee Hang Power Clean
5 Hang Power Clean
5 Power Position Power Clean
:20 Push-up Plank Hold
 
x2-3 sets
 
Foundation:
 
A. Every 1:15 x5
 
1.1.1 Power Clean @80-85%
 
Metcon:
 
RX (Level 1)
 
“Coffland”
 
Hang from a Pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m Run
30 Push-ups

WOD

Tuesday 11.27.2018

POSTED ON November 26, 2018

WDO | Tuesday 11.27.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Groiners
:15 Handstand Hold
50ft Bear Crawl Knee Touches Elbow
 
x2-3 sets
 
Foundation:
 
A. Build to a Max Deficit Handstand Push-up
B. Box Step Ups 4 sets of 7/7 use Dumbbells
 
*Scale is to build to a max deficit push up for 5 reps and complete 5 sets
 
Metcon:
 
RX (Level 1)
 
42-30-18
 
DB Snatch 50/35
Sit-ups with Wall Ball 20/14
Wall Ball 20/14

WOD

Monday 11.26.2018

POSTED ON November 25, 2018

WDO | Monday 11.26.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Strokes Rower Legs only
5 Strokes Rower Arms only
50ft Reverse Lunge
10 Heidens
 
x2-3 sets
 
30min AMRAP
 
RX (Level 1)
 
Teams of 2
 
P1 500m Row
P2 100ft Single arm Overhead Lunge 50/35
P2 500m Row
P1 100ft Single arm Overhead Lunge 50/35
P1 and P2 15 Synchro Toes 2 Bar
P1 and P2 2min Plank (take turns)
 

WOD

Saturday 11.24.2018

POSTED ON November 24, 2018

WDO | Saturday 11.24.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Reverse Pass Throughs
10 Overhead Squat PVC Pipe
50ft Samson Lunge
200m Jog
 
x2-3 sets
 
Foundation:
 
A. Overhead Squat 5 sets of 3
 
*increasing weight each set
 
Metcon:
 
RX (Level 1)
 
500m Row
15 OHS 95/65
 
4 Rounds For Time

WOD

Friday 11.23.2018

POSTED ON November 22, 2018

WDO | Friday 11.23.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Empty Bar Deadlifts
5/5 Single Arm KBS
10 Groiners
5 Sumo Inch Worm
 
x2-3 sets
 
*increase weight on bar for deadlifts each set in warm up.
 
Foundation:
 
A. Deadlift 3 sets of 5
 
80%, 85%, 88%
 
Metcon:
 
15min Amrap
 
RX (Level 1)
 
21 KBS 53/35
50 Double Unders
17 Burpee to Plate 45lbs

WOD

Wednesday 11.21.2018

POSTED ON November 20, 2018

WDO | Wednesday 11.21.2018

0 Comments / CATEGORY:
Warm Up:
 
5 Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats
 
Foundation:
 
A. Every 1:15 x7
 
1.1.1 Snatch at 65-75% 1RM
 
Metcon:
 
RX (Level 1)
 
10 Hang Squat Snatch 115/85
3 Rope Ascents
7 Hang Squat Snatch 115/85
2 Rope Ascents
5 Hang Squat Snatch 115/85
1 Rope Ascent
 
For Time

  • 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 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

  • 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