BLOG

WOD

Monday 06.18.2018

POSTED ON June 17, 2018

WDO | Monday 06.18.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
5 Clean High Pulls
5 Hang Power Clean
:15 Barbell Hold Overhead
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Strict Press then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 3 of our upper body strength progression.
 
A. Strict Press
1 sets of 20 Empty Bar
1 set of 5 at 50% of 1RM
1 set of 4 at 60%
1 set of 3 at 70%
1 set of 2 at 75%
1 set of 1 at 80%
3 set of 3 at 75%
2 set of 5 at 65%
 
Metcon:
 
Level 1 (RX)
 
100 Double Unders
15 Hang Power Cleans 135/95
 
3 Rounds For Time

WOD

Saturday 06.16.2018

POSTED ON June 16, 2018

WDO | Saturday 06.16.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Prone Pass Throughs
20 Groiners
:20 Plank on Elbows
 
x3
 
Strength: (15min of Strength work)
 
A. Work Up to a Heavy 4RM Overhead Squat
 
Metcon:
 
Level 1 (RX)
 
10 Power Snatch 175/125
12 Bar Facing Burpee
10 Power Snatch 175/125
12 Bar Facing Burpee
10 Power Snatch 115/75
12 Bar Facing Burpee
10 Power Snatch 115/75
12 Bar Facing Burpee
 
For Time

WOD

Friday 06.15.2018

POSTED ON June 14, 2018

WDO | Friday 06.15.2018

0 Comments / CATEGORY:
BENCH MARK FRIDAYS
 
Warm-Up:
 
5 Empty Bar Good Mornings
50ft Lateral Shuffle Walk Low Stance L/R
20 Glute Bridge
x3 then…
 
20 Jumping Jacks
:15 Handstand Hold
5 Deadlifts Increasing Weight each Round
 
x3 then…
 
5 Burpees
5 Deadlifts Heavier then Metcon Weight
3-5 Handstand Push-ups Variation
 
x3; rest 2-3min between sets
 
*Build your deadlift to a heavier weight then the Metcon.
 
 
Metcon:
 
“Diane”
 
Level 1 (RX)
 
21-15-9
 
Deadlifts 225/155
Handstand Push-ups

WOD

Thursday 06.14.2018

POSTED ON June 13, 2018

WDO | Thursday 06.14.2018

0 Comments / CATEGORY:
Warm Up:
 
:20 Plank on Elbows
5 Clean High Pulls
5 Below the Knee Hang Power Clean
:20 Front Rack Hold with Weight
 
x3
 
Strength:
 
A. Power Clean
 
8min EMOM
 
3 at 80% or 1RM
 
Metcon:
 
Level 1 (RX)
 
15min to complete the work but not for time for Max Reps
 
21 Front Squat 135/95
ME Chest 2 Bar Pull-ups
15 Front Squat 135/95
ME Chest 2 Bar Pull-ups
9 Front Squat 135/95
ME Chest 2 Bar Pull-ups

WOD

Wednesday 06.13.2018

POSTED ON June 12, 2018

WDO | Wednesday 06.13.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft Side Shuffle L/R
:15 Handstand Hold (not headstand)
10 Cuban Raises
 
x2-3 sets
 
Skill:
 
A. 20min EMOM
 
1st min 20-30 Bent Knee Hollow Rock
2nd min 8-12 Strict Dips
3rd min :20-:30 Headstand Hold (not handstand)
4th min 15 Arch Rocks
 
Metcon:
 
15min AMRAP
 
Level 1 (RX)
 
15 Cal Row
12 Wall Balls 20/14 9ft/8ft

WOD

Tuesday 06.12.2018

POSTED ON June 11, 2018

WDO | Tuesday 06.12.2018

0 Comments / CATEGORY:
Warm Up:
 
8/8 Single arm Dumbell Press
:20 Dumbbell Hold Overhead
10 Bent Over row
5 Hang Power Clean
 
x3
 
Foundation:
 
Strict Press
1 sets of 20 Empty Bar
1 set of 5 at 50% of 1RM
1 set of 4 at 60%
1 set of 3 at 70%
1 set of 2 at 75%
1 set of 1 at 80%
3 set of 5 at 70%
2 set of 8 at 55%
 
Metcon:
 
15min AMRAP
 
Level 1 (RX)
 
5 Power Clean 155/105
10 Push Up (open standard)
15 Air Squat

WOD

Monday 06.11.2018

POSTED ON June 10, 2018

WDO | Monday 06.11.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Glute Bridge
10/10 Lateral Box Step-up
5 Empty Bar Back Squats
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete
the strength portion. If athletes do not have a 1RM
Back Squat then use this time to establish one since
we will be using this percentage work for the next
couple weeks. This is week 2 of our lower body strength building for
double legs.
 
Strength:
 
A. High Bar Back Squat
 
5 sets of 5 at 80%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 (RX)
 
10 Rounds For Time
 
7 Toes 2 Bar
6/6 KB Hang Snatch 53/35

WOD

Saturday 06.10.2018

POSTED ON June 9, 2018

WDO | Saturday 06.10.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
50ft Side Shuffle L/R
10 Cossack Squats
50ft Broad Jump
 
x4-5
 
Metcon:
 
Level 1 (RX)
 
Time Cap 49 minutes
 
“Triple 3”
 
3,000m Row
300 Double Unders
3 mile Run
 
For Time

WOD

Friday 06.08.2018

POSTED ON June 7, 2018

WDO | Friday 06.08.2018

0 Comments / CATEGORY:
BENCH MARK FRIDAYS
 
Warm-Up:
 
8 Squat with KB Press out
20 Legs Swings each Leg
5 Scap Push-ups on Elbows
 
x3 then…
 
5/5 Rock Back Split Squats
:20 Barbell Hold Overhead
5 Behind the Neck Empty Bar Press
 
x3 then…
 
12min EMOM
 
1st min 4-8 Hollow to Arch Kips
2nd min 15 Hollow Rocks
3rd min 15 Arch Rocks
4th min 3-5 Building Weight Thrusters
 
*Building weight thruster means every round build to a heavier thruster. Goal is to hit weight thats heavier then the Metcon to create super compensation.
 
Metcon:
 
“Fran”
 
Level 1 (RX)
 
21-15-9
 
Thrusters 95/65
Pull-ups

WOD

Thursday 06.07.2018

POSTED ON June 6, 2018

WDO | Thursday 06.07.2018

0 Comments / CATEGORY:
Warm Up:
 
:15 Pronated Dead Hang
5 Squats with Press out
25ft Duck walk Forward and Backwards
 
x2-3 sets
 
Skill:
 
A. 20min EMOM
 
1st min 6 Med Ball Candle Sticks 20/14lbs
2nd min 8-12 Strict Dips
3rd min :20-:30 Headstand Hold (not handstand)
4th min 15 Pike Leg Raises
 
Metcon:
 
Level 1 (RX)
 
30 Kettlebell Swings 53/35
1000m Row
30 Kettlebell Swings 53/35
 
For Time

  • 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

  • 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

  • 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

  • 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

  • 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