BLOG

WOD

Friday 04.13.2018

POSTED ON April 12, 2018

WDO | Friday 04.13.2018

0 Comments / CATEGORY:
Warm Up:
 
10 push up T
:15 ring support hold
2-3 skin the cat
10 v-ups
:20 false grip dead hang
 
x2-3 sets
 
Foundation:
 
A. EMOM 10min
 
RX: 2-4 Ring Muscle Up
Intermediate: 3-4 Jumping Ring Muscle Up
Beginner #1: 3-4 low ring transition with feet elevated
Beginner #2: 5-6 low ring transitions
 
Metcon:
 
*Compare to 12.28.18
 
RX
 
42-30-18
 
Alt DB Snatch 50/35
Burpee to 6in target

WOD

Thursday 04.12.2018

POSTED ON April 11, 2018

WDO | Thursday 04.12.2018

0 Comments / CATEGORY:
Warm Up:
 
20 jumping jacks
200m jog
5 strokes rower arms only
5 strokes rower legs only
 
x3
 
Metcon:
 
RX
 
2min cal row
2min shuttle run (back and forth in room 25ft segments must touch line with hand)
2min half burpee
2min handstand walk (25ft segments)
 
x5

WOD

Wednesday 04.11.2018

POSTED ON April 10, 2018

WDO | Wednesday 04.11.2018

0 Comments / CATEGORY:
Warm Up:
 
5 snatch high pulls
5 hang power snatch
5 snatch grip behind the neck thruster
5 snatch balance
 
x3-4 sets
 
Foundation:
 
A. EMOM 10min
 
1 Snatch High Pull + 1 Power Snatch
 
*Use 65-75% of 1RM Power Snatch
 
Metcon:
 
RX
 
7 Rounds for time
 
5 Power Snatch 145/105
30 air squats
 
For time

WOD

Tuesday 04.10.2018

POSTED ON April 9, 2018

WDO | Tuesday 04.10.2018

0 Comments / CATEGORY:
Warm Up:
 
10 mountain climbers
20 bicycle kicks laying on ground
10 barbell good mornings
10 heavy russian twists with plate
 
x3
 
Strength:
 
A. Deadlift 3 sets of 10 @80% of 10RM Deadlift from previous week.
 
Metcon:
 
RX
 
9min AMRAP
 
8/8 Single DB Clean and Jerk 50/35
12 Toes 2 Bar

WOD

Monday 04.09.2018

POSTED ON April 8, 2018

WDO | Monday 04.09.2018

0 Comments / CATEGORY:
Warm Up:
 
50ft walk on toes forwards
50ft walk on toes backwards
10 hiedens
*Pick 2 Pose running drills for class located on youtube.com
 
x2-3 sets
 
Foundation:
 
A1.) Strict Pull Up 5×5; rest :45
A2.) Close Grip Bench 5×6; rest 1min
 
*Close Grip Bench aim for 75-85%+ for all sets
*Same thing applies allow for athletes to use bands on strict pull ups, bent over rows, straight leg ring rows, or inclined pulls.
 
Metcon:
 
RX
 
15 box jumps 36/30
400m run
 
4 rounds for time

WOD

Saturday 04.07.2018

POSTED ON April 7, 2018

WDO | Saturday 04.07.2018

0 Comments / CATEGORY:
Warm Up:
 
5 cleans high pulls
5 hang power clean
5 push jerks
5 behind the neck thrusters
 
x3-4
 
Foundation:
 
A. EMOM 9
 
2 Power Clean + 2 Push Jerk
Partner Metcon:
 
RX
 
16min AMRAP
 
100 Dumbbell Clean and Jerks 50/35 (two dumbbells)
100 toes 2 bar
100 split jumps
 
*any time the dumbbells hit the ground perform 10 synchro burpees

WOD

Friday 04.06.2018

POSTED ON April 5, 2018

WDO | Friday 04.06.2018

0 Comments / CATEGORY:
Warm Up:
 
5 hips to the ground push ups
5 sumo inch worm
10 barbell good mornings
5/5 single leg RDL
 
x3
 
Strength:
 
A. Build to a 10RM Touch n Go Deadlift
 
*Encourage people to attend this class we will be using this number to build off our strength sets. If they do not do it encourage them to make
it up.
 
Metcon:
 
*18min time cap if the athletes do not make the time cap they do not recieve an RX or Intermediate designation.
 
RX
 
400m run
15 jumping pull ups 6in from top of the head
10 defict push ups 4in deficit
 
5 rounds for time

WOD

Thursday 04.05.2018

POSTED ON April 4, 2018

WDO | Thursday 04.05.2018

0 Comments / CATEGORY:
Warm Up:
 
5 snatch high pulls
5 hang power snatches
5 overhead squats
5 behind the neck snatch grip thrusters
 
x3
 
Strength Metcon:
 
 
A. Power Snatch Build to a 1RM 15-20min
B. 8 min AMRAP using 90% of A
C. Overhead squat 3 sets of 8 @70-80% of 10RM

WOD

Wednesday 04.04.2018

POSTED ON April 3, 2018

WDO | Wednesday 04.04.2018

0 Comments / CATEGORY:
Warm Up:
 
8 cossack squats
10/10 crossbody RDL
8 hollow to arch kips
10 v-ups
150m row
 
x3-4
 
Metcon:
 
RX
 
20min AMRAP
 
15 cal row
7/5 bar muscle ups
10 thrusters 115/80

WOD

Tuesday 04.03.2018

POSTED ON April 2, 2018

WDO | Tuesday 04.03.2018

0 Comments / CATEGORY:
Warm Up:
 
10 reverse pass throughs
5 yoga push ups
10 russian baby makers
5 clean high pulls
5 hang power cleans
 
x3-4 sets
 
Foundation:
 
A. Strict Press build to a 5RM
 
Metcon:
 
 
RX
 
“Agent Red Eye”
 
2000m row
150 double unders
30 hang cleans 135/95
 
For Time

  • 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

  • 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

  • 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

  • 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