WOD
Wednesday 03.15.2017
POSTED ON March 15, 2017
WDO | Wednesday 03.15.2017
Performance
Deadlift
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 90%
1 @ 95%
WOD
3 RFT
30 Burpees
20 KB Swings 53/35
15 Toes to Bar
Crossfit Up Dog at Core Fitness in Myrtle Beach, SC
call 843.839.2673 or email info@crossfitupdog.com
BLOG
WOD
Tuesday 03.14.2017
POSTED ON March 14, 2017
WDO | Tuesday 03.14.2017
Performance
5:00 Each
Skills & Drills
Rope Climbs
Handstand Walks
Muscle ups
WOD
3:00 each movement for reps
Row for Calories
HSPU
Row for Calories
Ring dips
Push ups
WOD
Monday 03.13.2017
POSTED ON March 13, 2017
WDO | Monday 03.13.2017
Performance
Back Squat
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Then
ME @ 80%
Allow 1 breathing cycle at top of each squat
Exhale, inhale, brace.
WOD
5 RFT
40 Dubs
20 Wall Balls 20/14
10 C2B Pull-ups
WOD
Thursday 03.09.2017
POSTED ON March 9, 2017
WDO | Thursday 03.09.2017
Performance / Fitness
4 Sets
Goblet Squat X 12
Farmers Carry X 2 Lengths
DB Death March X 20
WOD
For Time
10 Strict Pull-ups
20 Wallballs
30 KB Swings
20 Wallballs
10 Strict Pull-ups
WOD
Wednesday 03.08.2017
POSTED ON March 8, 2017
WDO | Wednesday 03.08.2017
Performance
5 sets
Seated single KB/DB Press X 6-8 (each)
WOD
4 Sets
3:00 clock
Row 500/450m
ME Bench Press x .75 BW w/ remaining time
WOD
Tuesday 03.07.2017
POSTED ON March 7, 2017
WDO | Tuesday 03.07.2017
Performance
Deadlift
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
2 @ 90%
2 @ 95%
WOD
AMRAP 12
10 Toes to Bar
20 Box Jumps 24/20
300m Run
WOD
Monday 03.06.2017
POSTED ON March 6, 2017
WDO | Monday 03.06.2017
Performance
3 Sets
5 Pull-ups (weighted)
30ft Handstand Walk
16 Alt Pistols
WOD
EMOM 24
1 – Row 200/150m
2 – 10 KB Swing 70/53
3 – 10 Thruster 105/75
4 – 10 Chest to Bar Pull-ups
WOD
Friday 03.03.2017
POSTED ON March 3, 2017
WDO | Friday 03.03.2017
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
WOD
Thursday 03.02.2017
POSTED ON March 2, 2017
WDO | Thursday 03.02.2017
Performance / Fitness
15-20 Minutes
Work on any Gymnastics skills
WOD
EMOM 18
1 – 15 KB Swings
2 – 20 Sit-ups
3 – 15 Push-ups
WOD
Wednesday 03.01.2017
POSTED ON March 1, 2017
WDO | Wednesday 03.01.2017
Performance
Olympic
10 Sets
2 Clean 1st pull + 1 Power Clean
Clean first pull is to just below the knee.
WOD
For Time
Row 1000m
60 Goblet Lunges 53/35
120 Dubs
Mod is 40 Burpees for Dubs
