BLOG

WOD

Saturday 09.19.2020

POSTED ON September 18, 2020

Saturday | 09.19.2020

0 Comments / CATEGORY:
Saturday 09*/19
 
Warm Up: Min 0-15
 
###Movement Prep/Activation and Increasing Heart Rate
4 Rounds
15/12 Calorie Row
5 Single Arm Dumbbell Shoulder to Overhead R/L
15/12 Calorie Ski
5 Strict Pull Up
 
Workout: Min 15-50
 
###Workout Prep
3 Shoulder to Overhead (at workout weight 1)
1 Rope climb
3 Shoulder to Overhead (at workout weight 2)
 
27-21-15
Shoulder to Overhead 95/65
3-2-1
Rope Climb
-At 16:00-
21-15-9
Shoulder to Overhead 115/80
3-2-1
Rope Climb
-At 32:00-
12-9-6
Shoulder to Overhead 135/95
3-2-1
Rope Climb
* The SCALING aim is to ensure you are under target time with bigger sets on Shoulder to Overhead.
 
* Scale to finish near the target score:
21-15-9
Shoulder to Overhead 75/55
2-1-1
Rope Climb
-At 16:00-
15-12-9
Shoulder to Overhead 95/65
2-1-1
Rope Climb
-At 32:00-
12-9-6
Shoulder to Overhead 115/80
2-1-1
Rope Climb

  • 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

  • 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

  • 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 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