BLOG

WOD

Tuesday 12.01.2020

POSTED ON November 30, 2020

Tuesday | 12.01.2020

0 Comments / CATEGORY:
Intro: 0:00 – 3:00
Warmup: 3:00 – 12:00
Strength: 12:00-25:00
Workout: 25:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Accessory: 52:00 – 60:00
 
Warm Up:
 
Junkyard Dog Part 1
Junkyard Dog Part 2
 
Strength Prep:
 
Coach Burgner Warm Up Snatch
Coach Burgner Skill Transfer Exercises Snatch
 
Strength: Snatch
 
Snatch
Every 1:00 (10 sets)
1 Snatch @80%
 
WOD: TNT
 
* Target time each set: Sub 30 Seconds
* Time cap: 1 minute
 
Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike
* The Scaling aim is for athletes to maintain a high intensity while finishing near the target time.
* Scaling option 1
Every 4:00 (5 sets)
Max Effort 15/12 Cal. Assault Bike
 
* Scaling option 2
Every 4:00 (5 sets)
30 secs Max Cal. Assault Bike
 
* Scaling option 3
Every 4:00 (5 sets)
Max Effort 15/12 Calorie Row
 
Accessory:
 
1 min couch stretch (each side)
1 min quad smash (each side)
1 min half saddle (each side)
  • 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

  • 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

  • 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

  • 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