BLOG

WOD

Saturday 12.05.2020

POSTED ON December 5, 2020

Saturday | 12.05.2020

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy cardio
5 Inch Worms
10 Suitcase Deadlifts (each)
10 Ring Rows
 
**2. Workout Prep**
– With partner –
2 sets (increase weight/height each set)
5 Bench Press (each)
5 Strict Pull Ups (each)
2 Burpee Box Get Overs
2 Sandbag Cleans
 
WOD: Money Talks
 
* Target Time: sub 15 minutes
* Time Cap: 20 minutes
 
2 Person Teams:
50 Bench Press (185/125)
50 Strict Pull Ups
25 Burpee Box Get Overs (48/40) (OR 50 Burpee Box Jump Overs 24/20)
50 Power Clean 185/125
*Split reps as desired
 
Individual Version:
25 Bench Presses (185/125)
25 Strict Pull Ups
25 Burpee Box Get Overs (48/40) (OR 50 Burpee Box Jump Overs 24/20)
25Power Clean 185/125
* The SCALING aim is to use appropriate loading and move fast on each movement!
 
* Scaling option to finish near the target score:
* Scaling Option 1:
2 Person Teams:
50 Bench Presses (155/105)
30 Strict Pull Ups
50 Burpee Box Get Overs (40/32) (OR 60 Burpee Box Jump Overs 24/20)
30 Power Cleans 185/125
*Split reps as desired
 
Individual Version:
*Split reps in half
 
* Scaling Option 2:
2 Person Teams:
50 Bench Presses (115/80)
50 Banded Strict Pull Ups
50 Burpee Step Get Overs (24/20)
50 Power Cleans 115/80
*Split reps as desired
 
Individual Version:
*Split reps in half
  • 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 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

  • 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