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WOD

Wednesday 05.05.2021

POSTED ON May 4, 2021

WDO | Wednesday 05.05.2021

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**1. Banded 7’s
-into-
6 min AMRAP
20 Single Unders
5 Alternating Dumbbell Hang Clean (each side)
5 Single Dumbbell Shoulder to Overhead (each side)

**2. Workout Prep**
1 set
1 Strict Handstand Push Up
3 Dumbbell Hang Power Cleans (Moderate weight)
10 Double Unders
2 Kipping Handstand Push-Ups
3 Dumbbell Push Press (Moderate weight)
10 Double Unders

Workout:  The Protagonist

* Target time: 9-11 minutes
* Time cap: 14 minutes

3 Rounds
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50s/35s)
50 Double Unders
– Rest 1:00 –
3 Rounds
10 Handstand Push-Ups
10 Dumbbell Push Press (50s/35s)
50 Double Unders

WOD

Tuesday 05.04.2021

POSTED ON May 4, 2021

WDO | Tuesday 05.04.2021

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Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
* 10 Sidestep R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
6 min AMRAP
30-sec row
5 Wall Ball Front Squats (lightweight)
5 Wall Ball Push Press (lightweight)
3 Elbow to Floor Stretch (each side)
**2. Workout Prep**
2 rounds
20 sec. Row (Workout pace)
7 Wall Balls (Workout weight)
– Have athletes focus on breathing and cycling arms on the wall balls –
Workout:  Neil
* Target time: 11-13 minutes
* Time cap: 15 minutes
For Time:
120 Wall Balls (20/14)
120/90 Calorie Row
*Reps can be partitioned – athletes can move between movements until total reps are completed

WOD

Monday 05.03.2021

POSTED ON May 2, 2021

WDO | Monday 05.03.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7’s

**2. Workout Prep**
1 set
100m Run (workout pace)
3 Pull-Ups
6 Push-Ups
9 Air Squats

WOD

Friday 04.30.2021

POSTED ON April 30, 2021

WDO | Friday 04.30.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Cleans (empty bar – build across sets)

**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Clean (at workout weight)

Workout:  When he saw their faith

* Target rounds (each): 5 Rounds
* Minimal number of rounds before scaling: 4 rounds

30 Minute Partner AMRAP
20/16 Calorie Assault Bike or 17/13 Echo bike
15 Pull-Ups
10 Power Cleans (185/125)
-Complete rounds back and forth-

WOD

Thursday 04.29.2021

POSTED ON April 29, 2021

WDO | Thursday 04.29.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike erg
5 dead bugs
5 bird dogs
10 banded good mornings
5 Deadlifts (empty bar – build across)

**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

Strength:  Deadlift 1 RM

Deadlift:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

**Example Sets**
Set 1:
1 Deadlift @315#
-rest 60 seconds –
Set 2:
1 Deadlift @335#
-rest 60 seconds –
Set 3:
1 Deadlift @355#
-rest 60 seconds –
Set 4:
1 Deadlift @370#
-rest 60 seconds –
Set 5:
1 Deadlift @395#
-rest 60 seconds –
Set 6:
1 Deadlift @415#

Based off of a 400# Deadlift 1RM

**3. Workout Prep**
1 set
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups

WOD

Wednesday 04.28.2021

POSTED ON April 28, 2021

WDO | Wednesday 04.28.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
10 Band Pull Aparts
5 Bench Press (empty bar – build across sets)
5 Power Snatch (empty bar )
5 thrusters (empty bar)
3 Box Steps-ups (each side)

**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

Strength:  Bench Press 1RM

Bench Press:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

**Example Sets**
Set 1:
1 Bench Press @255#
-rest 60 seconds –
Set 2:
1 Bench Press @270#
-rest 60 seconds –
Set 3:
1 Bench Press @280#
-rest 60 seconds –
Set 4:
1 Bench Press @290#
-rest 60 seconds –
Set 5:
1 Bench Press @300#
-rest 60 seconds –
Set 6:
1 Bench Press @310#

Based off of a 300# Bench Press 1RM

**3. Workout Prep**
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)

WOD

Tuesday 04.27.2021

POSTED ON April 27, 2021

WDO | Tuesday 04.27.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s

**2. Workout Prep**
2 sets
50m Run (workout pace)
3 GHD’s (parallel) + 2 GHD’s
2 Kipping HSPU + 1 SHSPU

Workout:  I am He

* Target time each set: 8-10 mins
* Time cap: 12 mins

2 Sets
3 Rounds
Run 200m
15 GHD’s or 20 V-Ups
Run 200m
10 Strict Handstand Push-Ups
-Rest 3:00 between sets-

WOD

Monday 04.26.2021

POSTED ON April 25, 2021

WDO | Monday 04.26.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP
30-sec single unders
5 dynamic squat stretch
5 Back Squats (empty bar – build across)
5 Hang Power Cleans (empty bar)
5 Shoulder to Overhead (empty bar)

**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

Strength:  Back Squat (12 minutes)

Back Squat:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

**Example Sets**
Set 1:
1 Back Squat @255#
-rest 60 seconds –
Set 2:
1 Back Squat @270#
-rest 60 seconds –
Set 3:
1 Back Squat @280#
-rest 60 seconds –
Set 4:
1 Back Squat @290#
-rest 60 seconds –
Set 5:
1 Back Squat @300#
-rest 60 seconds –
Set 6:
1 Back Squat @310#

Based off of a 300# Back Squat 1RM

**3. Workout Prep**
2 sets
3 Kipping Pull-Ups
3 Ring Dips
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
10 Double Unders

WOD

Saturday 04.24.2021

POSTED ON April 24, 2021

WDO | Saturday 04.24.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine
10 Ring Rows
30 sec. Plank (Elbows)
5 Single Arm Dumbbell Power Cleans (each)
– into –
3 Rounds (empty barbell)
3 Clean Deadlifts
3 Muscle Cleans
3 Hang Power Cleans
3 Kip Swings
– into –
3 Rounds (build in weight)
3 Power Cleans (singles)
3 Pull-Ups

**2. Workout Prep**
1 round
20 sec. Row (workout pace)
1 Power Clean (each) at beginning weight
5 Synchro Pull-Ups

WOD

Friday 04.23.2021

POSTED ON April 23, 2021

WDO | Friday 04.23.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
10 yd walk on toes
10 yd walk to toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 Rounds
5 snatch grip deadlifts
5 snatch high pulls
5 muscle snatch
5 power snatch
100m jog

**2. Workout Prep**
1 set
5 Power Snatch @ Workout weight
50m Run (workout pace)
5 Power Snatch

Workout:  Eating Ice Cream

* Target time: 7-9 minutes
* Time cap: 15 minutes

For Time:
50 Power Snatch (75/55)
400m Run
50 Power Snatch (75/55)

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