BLOG

WOD

Saturday 12.12.2020

POSTED ON December 12, 2020

Saturday | 12.12.2020

0 Comments / CATEGORY:
Saturday 12/12
 
**1. Movement Prep/Activation and Increasing Heart Rate**
2 Sets
1:00 Row
50 Single Unders
1:00 Jog
 
**Workout Prep**
Have athletes hit 20-30 double unders.
Have athletes use the first 500m on the row on the first set to begin building intensity
 
WOD: Mayhem Bodybuilding
 
5 rounds
50’ Hand over Hand Sled Pull (moderate weight) (OR 15 Ring Rows)
10 Push Ups
 
-Rest 3-5 Minutes-
 
12-12-10-10-8-8
Dumbbell Bench Press
(ascending weight every 2 sets)
 
-Rest 3-5 Minutes-
 
5 rounds
50’ Hand over Hand Sled Pull (moderate weight) (OR 15 Ring Rows)
10 Push Ups
 
-Rest 3-5 Minutes-
 
4 sets
12 barbell curls (light)
12 skull crushers (light)
* The SCALING aim is to use weights and rep schemes that will keep movements unbroken throughout
 
* Scaling option to finish near the target score:
5 rounds
25’ Hand over Hand Sled Pull (moderate weight) (OR 7 Ring Rows)
5 Push Ups
 
-Rest 3-5 Minutes-
 
10-10-8-8
Dumbbell Bench Press
(building weight ever 2 sets
 
-Rest 3-5 Minutes-
 
5 rounds
25’ Hand over Hand Sled Pull (moderate weight) (OR 7 Ring Rows)
5 Push Ups
 
-Rest 3-5 Minutes-
 
4 sets
8 barbell curls (light)
8 skull crushers (light)

  • 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

  • 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

  • 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