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WOD

Wednesday 10.20.2021

POSTED ON October 19, 2021

WDO | Wednesday 10.20.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30 sec easy bike
5 Jumping Squats
10 Floor Plate Press
10 Walking Lunge steps + Trunk Twist

**2. Workout Prep**
2 rounds
15 sec. Bike (workout pace)
10ft Dumbbell Walking Lunge
5 Push Ups

Workout:  The Krusty Krab

* Target number of Rounds: 4.5 – 6 rounds
* Minimum number rounds before scaling: 3

18:00 Amrap
20/15 Calorie Assault Bike or Echo Bike
50ft Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
20 Push-ups

WOD

Tuesday 10.19.2021

POSTED ON October 19, 2021

WDO | Tuesday 10.19.2021

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Warm Up:

Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
10-sec handstand hold
10 Banded Good Mornings
5 Double Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press

**2. Strength Prep**
10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk. Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until push jerk is completed. Use clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.

Strength:  Clean Deadlift + Hang Power Clean + Push Jerk

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk x 5 working sets

* Work up to a Heavy, Unbroken set

**3. Workout Prep**
2 sets
3 Handstand Push-Ups
3 Deadlifts (add weight after set 1)

Workout:  Diane

* Target time: 3-4:40
* Time cap: 7 minutes

21-15-9
Deadlifts (225/155)
Handstand Pushups

WOD

Monday 10.18.2021

POSTED ON October 17, 2021

WDO | Monday 10.18.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30 sec. Easy row
3 Inch Worm into a deep squat
5 box step-ups (each side)
3 Snatch Push Press + 3 Overhead Squats (empty bar – build on touch and go reps)

**2. Strength Prep**
10-12 minutes to work up to a heavy set of 2 Snatch Push Press (from the back rack) + plus 1 overhead squat. Athletes are allowed to take the bar from the rack and should make sure to move far enough back from the rig so that the bar won’t hit the rig if the bar is dropped forward.

Strength: Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes

**3. Workout Prep**
1 set
2 Burpee Box Jump Overs
5/4 Calorie Row
3 Power Snatch (Touch and Go)

Workout:  SpongeBob Squarepants

* Target time: 10-12 minutes
* Time cap: 15 minutes

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)

 

WOD

Saturday 10.16.2021

POSTED ON October 16, 2021

WDO | Saturday 10.16.2021

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Fittest of the Coast

For Time:

TEST 3

Prior to 8:00, complete 15/12 Calorie Row

15 Squat Clean 135/95

15/12 Calorie Row
12 Squat Clean 185/125

*Prior to 12:00, complete 15/12 Calorie Row
9 Squat Clean 225/155

*Prior to 16:00, complete 15/12 Calorie Row
6 Squat Clean 245/165

*Prior to 20:00, complete 15/12 Calorie Row
3 Squat Clean 275/185

*Prior to 24:00, complete 15/12 Calorie Row
1 Squat Clean 295/195

*If all reps are complete, time cap extends by 4 minutes

WOD

Friday 10.15.2021

POSTED ON October 14, 2021

WDO | Friday 10.15.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up

**2. Workout Prep**
3 Building Sets
100m Run
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 3 sets –

Workout:  Sovel and Pail

Target time each set:  35-45 seconds

Time cap each set:  60 seconds

10 rounds (Every 4:00)
200m Run (Sprint)

WOD

Wednesday 10.13.2021

POSTED ON October 13, 2021

WDO | Wednesday 10.13.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
5 Wall Balls (focus on breathing and arm cycling)
30-sec bike (easy pace)
8 Light Alternating Dumbbell Snatch (Practice Transition)

**2. Workout Prep**
2 sets
5 Wall Balls
15 Sec. Bike (at workout pace)
4 Alternating Dumbbell Snatch
– rest 30 seconds between sets –
– Focus on transitions –

Workout:  Mailbox

* Target time: 2:45 – 3:30 minutes
* Time cap: 4 minutes

4 sets
30 Wall Balls (20/14)
20/15 Calorie Assault Bike (same for Echo Bike)
10 Alternating Dumbbell Snatch (70/50)
– Rest 3:00 between sets –

WOD

Tuesday 10.12.2021

POSTED ON October 12, 2021

WDO | Tuesday 10.12.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s
-into-
7 min AMRAP
30-sec single unders
3 Snatch Deadlifts
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch

**2. Strength Prep**
5 sets working every 2 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles).

**3. Workout Prep**
1 set
10 Double Unders
5 Slow and controlled Push-Ups

Workout:  Steve

* Target time: 13-15 minutes

100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups

 

WOD

Monday 10.11.2021

POSTED ON October 10, 2021

WDO | Monday 10.11.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press
5 Dumbbell Push Jerks
5 alt v-ups (each side)

**2. Strength:

Working every 2 min for 10 min (5 sets):  2 front squats + 1 push press + 1 push jerk.

Set 1 – 45%

Set 2 – 52%

Set 3 – 57%

Set 4 – 62%

Set 5 – 67%

**3. Workout Prep**
1 set
3 Dumbbell Thrusters
3 Toes to Bar
30 Sec. Row (moderate pace)

WOD

Saturday 10.09.2021

POSTED ON October 8, 2021

WDO | Saturday 10.09.2021

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Fittest of the Coast – Test 2

AMRAP 4 min x 4

30 Double Unders

20 Wall Balls 20/14

10 Alternating DB Snatches 50/35

Rest 1min between sets

see www.fittestofthecoast.com for more details

WOD

Thursday 10.07.2021

POSTED ON October 6, 2021

WDO | Thursday 10.07.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
P1:
1:00 Machine
P2:
5 Deadbugs (each side)
5 Stepback Lunges (each side)
5 Snatch Grip Deadlifts (empty bar)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
– Switch when both partners finish –

**2. Strength
Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light.

**3. Workout Prep**
– With Partner –
100m Run (workout pace)
10m Synchro Dumbbell Lunge Walk

Workout:  Nuggs

* Target time: 16-18 minutes
* Time cap: 20 minutes

Teams of 2
4 Rounds
400m Run (Together)
100ft Single Dumbbell Synchro Lunge (50/35)

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