CrossFit Up Dog

CrossFit: Training to not suck at life

[CrossFit Up Dog @CrossFitUpDog]

The 2023 CrossFit Open is almost here! We will schedule the Open workouts on Friday's!

#crossfitopen
#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#trainmyrtlebeach
#sweatlocal
#sweatmyrtlebeach

[CrossFit Up Dog @CrossFitUpDog]

Fri, 01.27.23

Freedom (RX'd)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#trainlocal
#gotcore

[CrossFit Up Dog @CrossFitUpDog]

Thurs, 01.26.22

Freedom (RX'd)
Teams of 2
6 sets (each/1:1)
100ft Sandbag Carry (150/100)
6 High Box Jumps (36/30)

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#trainlocal
#gotcore

[CrossFit Up Dog @CrossFitUpDog]

Wed, 01.25.23

Freedom (RX'd)

80/65 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Tues, 01.24.23

Freedom (RX'd)

3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#trainlocal
#gotcore

[CrossFit Up Dog @CrossFitUpDog]

Mon, 01.23.23

Freedom (RX'd)

For Time:
500-400-300-200-100m
Row
50-40-30-20-10
Air Squats
*Female Distance: 400-320-240-160-80

*Scaling/Modifications will be coached during class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityfitness
#socialworkouts

[CrossFit Up Dog @CrossFitUpDog]

Thurs, 01.12.23

Freedom (RX'd)

Teams of 2
5 sets (each/1:1)
50 Double Unders
10 Front Squats (135/95)
5 Power Cleans (135/95)

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Wed, 01.11.23

Freedom (RX'd)

50/40 Calorie Row
40 GHD’s (Or Stick Sit Ups)
30 Burpee Box Get Overs (30/24)
40 GHD’s (Or Stick Sit Ups)
50/40 Calorie Row

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts

[CrossFit Up Dog @CrossFitUpDog]

Tues, 01.10.23

Freedom (RX'd)

For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Mon, 12.09.23

Freedom (RX'd)

20 min AMRAP
16/14 Calorie Echo Bike
15 Shoulder Press (75/55)
9 Strict Pull-ups

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Fri, 01.06.23

Freedom (RX'd)

11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#mayhemaffilate

[CrossFit Up Dog @CrossFitUpDog]

Thurs, 01.05.23

Freedom (RX'd)

Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*

*40-32-24-16-8 Women's Calories

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#mayhemaffiliate

[CrossFit Up Dog @CrossFitUpDog]

Wed, 01.04.22

Freedom (RX'd)

16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Or Stick Sit ups)
16 Box Jump Overs (20)

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Tues, 01.03.23

Freedom (RX'd)

21-15-9
Thrusters (95/65)
Pull-ups

*Scaling / Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#mayhemaffiliate

[CrossFit Up Dog @CrossFitUpDog]

Mon, 01.02.23

Freedom (RX'd)

10 rounds
16/13 Calorie Row
8 Burpee Over Rower

*Scaling / Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#mayhemaffiliate

[CrossFit Up Dog @CrossFitUpDog]

Fri, 12.30.22

Freedom (RX'd)

3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Thurs, 12.29.22

Freedom (RX'd)

AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Wed, 12.28.22

Freedom (RX'd)

3:00 Max Calorie Assault Bike
-3:00 rest-
3:00 Max 25ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Assault Bike

*Scaling/Modifications coached in class

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

[CrossFit Up Dog @CrossFitUpDog]

Tues, 12.27.22

Freedom (RX'd)

10 Rounds
7 Dumbbell Deadlifts (50s/35s)
7 Dumbbell Front Squats (50s/35s)
7 Dumbbell Shoulder to Overhead (50s/35s)

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness
#mayhemaffiliate

[CrossFit Up Dog @CrossFitUpDog]

Mon. 12.23.22

Freedom (RX'd)

5-10-15-20-15-10-5
Pull-ups
GHD’s (Or Stick Sit Ups)
*2 Wall Walks after each round

#crossfitupdog
#myrtlebeachcrossfit
#myrtlebeach
#crossfit
#communityworkouts
#socialfitness

*Scaling/Modifications coached in class