BLOG

WOD

Thursday 01.21.2021

POSTED ON January 20, 2021

Thursday | 01.21.2021

0 Comments / CATEGORY:
Thursday 01/21
 
I will be doing the Accessory work before the Workout, just FYI
 
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Rowling
5 rounds rowling (each)
*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees. Max of 5 penalty burpees from each partner per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.
 
Accessory:
 
4 sets
15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps
 
**2. Workout Prep**
* Give partners time to set up and hit a few reps at each movement
 
Workout: Klaw
 
Amrap 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Snatch (185/125)
*split all reps as desired
* The Scaling aim is for athletes to keep intensity high and rest periods similar between the 2.
* Scaling option 1 (Masters 45+)
Amrap 20 (Teams of 2)
2000/1600 m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (20/16)
10 Power Snatch (135/95)
– split all reps
 
* Scaling option 2
Amrap 20 (Teams of 2)
1500/1300 m Row
M/F-1400m
-in remaining time-
Max Rounds
20 Burpees
20 Sandball Slams (50/30) or 10 Power Clean (moderate)
– split all reps
 
* Limited Equipment Option
Amrap 20 (Teams of 2)
1600m Run
-in remaining time-
Max Rounds
20 Bar Facing burpees
10 Power Snatch (185/125)
– split all reps
 
* Individual Class Option
AMRAP 20 Minutes
300m Row
10 Burpee Facing Rower
5 Power Snatch (185/125)
  • 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 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

  • 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

  • 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