DogTown CrossFit

Adventures in Squirrel and Hawk watching at DT Outdoors Training. #dogtownsc

DogTown Park Rangers adapt their fitness to the given environment! #dogtownsc #thegreatoutdoors #benchpress #covidfitness #adaptation

Good stuff with the sprints today. Good stuff. #dogtownsc #sprints #getitdone

Thanks for the kind words and the solid wisdom! Good seeing you guys again, come back soon! Posted @withregram @rachelleleah Let’s talk about SEX baby! JK... we’re actually going to talk about weight, but now that I got your attention. QUESTION- How many of you, when revisiting your old friend Weight Training, reach for heavier weights out of ego?... Yesterday, I took my friend @dogtownadam up on his invitation to join @dogtownsc workout: Apocolyptic Park Edition, and I’m SO glad I did! This workout required only a pair of dumbbells (+ your self of course). Naturally, the regulars went and grabbed dumbbells the size of my torso, then there was me. I haven’t really worked with weights in, wait...what year is it? ergo I felt zero shame whatsoever grabbing them tiny 15 lb dumbbells for my workout. I mean, who are we kidding, weight X reps adds up, & that sh*t can be real humbling REAL QUICK. And it was. Thing is, By choosing the smaller weights, not only was I able to complete my workout, I was able to do extra credit! I waddled back to my car feeling, not discouraged, rather full of energy anticipating my return to the next Team Apocolypse Super Hero Park Warrior session. The moral to my post here- baby steps! Starting small can feel GRAND! There’s something about a hard reset that feels so refreshing. A clean slate full of potential. Thank you, again @dustyhyland & @dogtownadam My endorphin high rages on. See more

Thanks for the kind words and the solid wisdom! Good seeing you and @rtraill come and visit again soon!

Dt Workout: Friday 8/7/20 Warm Up: 200 Meter Run 5 Mins Coach Led Mobility Specific Warm Up: 1-2-3-4... 1 DB Clean 1DB Push Press Sit Up Training Block A Ax4; build A1. 10x Rear Foot Elevated Split Squat; 30x1 tempo Rest :30 A2. :20-30 Supinated Chin Over Vertical Plane Hold [Cumulative] or Double DB Hold Rest 30 Secs B: DB Reverse Lunge + Banded/Partner Assisted Sup Chin Over Bar I: KB/DB RFESS + Chin Over Bar hold A: KB/DB RFESS + Chest to Bar hold Training Block B Alternating Tabata: "Fyre Fest" 8 sets - :20 on / :10 sec off Full Tabata, then rest :30 sec and rotate Tabata 1 - Single DB Front Squat Tabata 2 - Single Arm DB Push Press [Switch arms as needed] Tabata 3 - Alternating Rows (Top of push up on DBs)

This is how Park Rangers Sam and Liam keep track of their rounds at DogTown Outdoors. Sustainable and environmentally friendly! #dogtownsc #thegreatoutdoors #covidfitness #greentech

Dt Workout Saturday 8/1/20 Warm up: 3 sets; Run 100m for technique 10x Good-morning 5x Inchworm... 2 sets; 8x KB SDL 10x Hollow Rock 20x Jumping Jacks Training Block 15 MIN EMOM 1: RDL Deadlift: Build to tough set of 8 reps 2: 12 Supermans 3: REST Workout: 10 Min AMRAP -10x Alt DB Power Snatch -30x Double Unders or 10 Burpees

Gymnastics in the park. DT Workout 7/31/20 Warm up: 2 sets: -Run 100m -10x Wall Squats -:10 Each Arm DB Row Hold... 2 sets: -3x Wall Walk -5x Beat Swing for kipping efficiency -7x Push Up -9x AirSquat Training Block Overhead Complex: EMOM 12 Min 1:3 Strict Press + 4 Push Press + 5 Push Jerk Min 2: 6- 3 Point Rows (each Arm) (TEMPO 3/1/x/1) Min 3: REST Workout 20 MIN AMRAP Cindy on the Road 5 Renegade Rows 10x Sit ups 15x Squa

Dogtown thriving in the Park. DT Workout 7/30/20 Warm up 3 sets; Run 100m 10x Wall Squat 50' Single Arm Carry L/R ... 10x Hollow Rock Training Block Best of 5 attempts; Standing Triple Jump Both Feet take off Non dominant leg jump Dominant leg jump Stick the landing EMOM 10: Min 1: 5 Broad Jumps + 5 Squat Jumps Min 2: 10 V ups + 10 Hollow Rocks Workout: B. 5 sets for Max REPS: :45 on / :15 off 1.SA Hang DB Power Snatch 2. V up 3. Burpee 4. Front Rack Lunges rest 1 min active score is total cals + reps + pts from heavy carry combined

DT Workout 7/27/20. Warm up 3 Sets Run 100m increasing effort 10 Wall Squat / Air Squat 20 Sec Pigeon Stretch (L/R)... 2 Sets 5x KB Front Squat 5x Jumping Squat Row 50m Run Lift: Squat EMOM !2 Min 1: 8 Front Squats + 20 Sec Bottom of the Squat Hold (w Weight) Min 2: 10 Weighted Glute Bridges Workout: "Bambi Legs" 3 Rounds: 10 Burpee (Over DB Jump) 15 Double DB Hang Power Clean & Jerk 20 Single aRm DB Thrusters (15 Each Side Switch Whenever)

DogTown Outdoors: the sidewalk is lava. The 6:30 gentlemen hop to it! #dogtownsc #covidfitness #thegreatoutdoors #sidewalkislava

DT Saturday workout 7/25/20 Warm up: 3 sets; Run 100m, ... 5 Burpees 5 Squat Jumps Spec Warm up: 2 sets; 10x KB DL + 8x Russian KBS + 6x DB Hang Power Snatch + 4x Inchworm Training Block Ax5; (15 mins -5 Sets) A1. RDL DB Deadlift x8, rest 30 sec A2. 20 Plank Shoulder taps, 1 min REST Workout: "KEEP GOING" 15 min AMRAP 10 Burpees 20 DB Front Squats 30x Russian KBS

Dogtown Workout 7/24/20 Warm up: 2 sets: -50’ Farmers Carry Each arm -5x Bent Row each arm -5x Inchworm... 2 sets: -3x Inchworm Push ups -4x Alternating Renegade Row -5x DB Clean (Squat) Training Block A. Alternate Every 1:00 x 10:00 Min 1 - 10 DB Push Press Min 2 - Renegade Row: 5 reps; 30x0 tempo "The Chief" Max rounds in 3 minutes of: DB Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Bobby working a Wall sit. Wait a minute...DT Workout 7/29/20. Warm up: 2 sets: 100m Run -5x Inchworm -Run 100m... Ladder: 1-2-3-4 -Broad Jump -Russian KBS -SA KB Push Press Lift: Clean Complex 5 Sets: 0-20 Secs Max Hang DB Power Cleans 20-40 Secs Max Hang Cleans rest 1:20 REPEAT 5 Times Workout "Sprint DT' 10 min AMRAP: -1 Round of DT -Run 100m 1RD of DT =... -12x Deadlift -9x Hang Power Clean -6x Shoulder to Overhead

out, out, buns out. Warm up: -5 min Coach Led Mobility -2-3 minutes Double Under practice 2 sets: -5x KB Hang Clean... -10x Hollow Rock -50’ KB Farmers Walk Training Block EMOM 9 A1. 5 Broad Jumps / Squat Jumps A2. Hollow Rock x20 for quality A3. 50ft 2KB/DB Mixed Suitcase Carry L/R each side Workout: NEVER GO FULL TABATA Full Tabata at Each Station Score is total reps... Rest 1:00 after all 8 rounds & then rotate through... DB Sit up / V ups Rest 1 Min 2. Mountain Climbers Rest 1 Min 3. SA Hang DB Clean (Alt Arms-4 each) Rest 1 4. Burpees Start at worst station & rotate through

Dt Workout 7/22/20 Warm up: 2 sets: Run 100m, 16 Army Crawlers 10 Arm Circles Both Ways ... Ladder: 1-2-3-4 -Broad Jump DB Power Snatch Push up Training Block Alternate Every 1:00 x 12:00 Min 1 - 1.3x DB Power Clean + 6 DB Clean (Squat) Min 2 - 10 DB Floor Press Workout Sargent Slaughter 5 Rounds for Time: -5x DB Power Snatch (10 Total) -10x Burpees / Nurpees

Dt Workout 7/28/20 Warm up: 2 sets: -200m Run for technique -10x Arm Circles -10x Alternating Hang Power Snatch ... -5 Kang Squats 2 sets: -10x Wall Facing Squats -7x V ups -6 DBLE DB Bent Over Row Training Block: Renegade Row EMOM 10 Min 1: Row Only Max Reps in 30 Secs Min 2: DB Push ups Max Reps in 30 Secs record REPS for 5 sets Workout: For time: -800m Run buy in (3 Mins of Cardio: 30 secs: High Knees, 30 Secs JJ, 30 Sec Lateral J x2) into 21-15-9 reps of DB Front Squat V ups Nurpee Advanced Single Arm OH Squat, Weighted Sit up, Burpee

Bobby finds time to workout. Do you? Join us! #dogtownsc Workout 7/21/20. Warm up 2 sets: -Run 100m -50’ OH Carry (DB) -10x Hollow Rock... 4x Samson Stretch (Alternating 2 sec) 2 sets: -5x HPush up on DBs (5 Sec Neg) -5x Jumping Split Lunge each leg Training Block Alternate Every 1:00 x 10:00 Min 1 - 10x Seated DB Press Min 2 - :30sec DB Row Hold Workout: Run the Jewels 15 min AMRAP: Run 400m [sub to 60x Jumping Jacks/2-Count Mountain Climbers] -30x Sit Up Run 200m [40x Jumping Jacks/2-Count Mountain Climbers] -20x DB Front Rack Lunge in place [10x /leg] Run 100m [20x Jumping Jacks/2-Count Mtn Climbers -10x Push Press

Morning classes are a hit. Come join us. Get outside and move! #dogtownsc #dtoutdoors

Live on Zoom and DT Outdoors launch tomorrow! DT Members sign up and be ready to party! DT Workout 7/20/20 Warm up: 3 sets: 100 Meter Jog or 30 JJ -10x Air Squat / Wall -50’ Farmers Walk (DBS) or 10 Hang DB PC ... 2 sets: -5x DB Goblet Jumping Squats [slow down, fast up!] -5x Single Arm DB / KB Hang Squat Clean -5x Renegade Row, Slow Push up (3) Training Block Every 2:00 for 12 min (6 Sets) Squat 6 DB FS / 8 Reverse Lunges / 12 Airsquats / Squat Jumps Workout: Jackie at Home / Park For time: 1000 m row/Airbike/ 2000/ 3 Mins CARDIO 50 DB Thruster 30 Burpees

Bobby, Dan and Sam showing off their Front Leaning rest on DBS! #dogtownsc Saturday 7 /17/20 Workout. Warm up: 2 Sets 30 secs Ice Skaters Hollow Rock Hold -20 secs 4 Inchworm Push up... Specific Warm Up: 2 sets: -8 Hollow Rocks -5x DB Clean -50x Jump Rope Passes/single or double or JJs Training Block: Ax4-5 sets A1. 10 RDL @3030 Rest :30 A2. 5 V up + 10 Hollow Rocks Rest 1:00 b/t sets Workout: 2 Min AMRAP, rest 1 min x5 -5x Hang Power Clean -30x Double Unders B: 10x Russian KBS/Slam Ball + 60x Single Under I: 115-135# / 75-90# A: 165/110# @ DogTown CrossFit

Drell at O lift. #dogtownsc Dogtown S&C Workout 7/1/20 Warm Up: 3 Sets: -Run 100m -10x PVC Pass Through -5x Samson Stretch each leg... 1-2-3-4 -DB Stationary Lunge -DB Push Press Training Block 5 Sets (10 mins) A1. 1x DB/KB Strict Press + 2x Push Press + 3x Push Jerk /arm [build] A2. Pistol Practice Rest as needed B: 1DB: 3x strict Press +3 Push Press + 5x KB Box Step Ups /leg I:+ 5x KB Box Step Ups /legS: 5x Pistols /leg Workout B. 7 Min AMRAP Rest 3 Mins, then REPEAT! -100m Run -10x total 1DB/KB Shoulder to overhead [alt arms as needed] -10x Stationary Lunges (1 DBs) Score each AMRAP individually Goal is similar scores B: Run + Walking Lunge + 10x Light DB Push Press I: 50/35# 1DB + 1DB Front Rack Lunge A: 70/50# 1DB + Single Arm OH Lunge DT STRENGTH: A: Overhead Complex 5 Sets: A. 1x Strict Press + 2x Push Press + 3x Push Jerk 6 Sets Build over the Complex B. Clean Grip Deadlift 3 Sets: 5x Clean Grip Deadlift [across at last weeks tough set of 5 reps] Rest 2:00 b/t sets F: Clean Grip Deadlift: Work up in seats of 8 reps P: As Rx S: As Rx Accessory: 3 sets of X Strict Pull ups Tempo (3/x/1) 5 sets of 5 DB Single Leg Step ups

An auspicious Dogtowner getting creative on Zoom! DT Workout 6/30/20 Warm Up: -5 min Coach Led Mobility - Squat Therapy -3 min Double Under instruction Specific Warm Up: 2 Sets:... -Row 100m Hard -5x Single Arm KB DL -5x SA KB Hang Power Clean/Russian KBS Lift A. Clean Grip Deadlift 3 Sets: 5x Clean Grip Deadlift [across at last weeks tough set of 5 reps] Rest 2:00 b/t sets F: Clean Grip Deadlift: Work up in seats of 8 reps P: As Rx S: As Rx Workout: B. Every 4:00 for 16:00 [4 Sets] -200m Row/Run 150m Hard [Equipment] -12x Hang Power Clean -30x Double Unders (60 Single Unders) Rest remaining time Notes: -Can run in waves -High effort - should have some fall off -Score is lowest score -Goal is unbroken HPC + Unbroken Dubs B: Row/Run 150m hard +12x Russian KBS + 90x Single Unders I: 95-115/65-75# A: 135-165/95-110# +50x Double Unders

Dad Bod Mondays. #dogtownsc

Tomorrow we Front Squat! Dogtown S & C Workout 6/29/20. Warm Up: 2 Sets: -:20 Wall Squat -:20 Push Up Plank -:20 Jump up pull up negatives... 2 Sets: -Run 100m -5x MB Clean -5x Hollow Open -5x Jump Squat A. Front Squat - Wave loads 5-4-3, 5-4-3 F: Build to Heavy 5 reps w/good form at 20X1 tempo P: Build; to tough set of 3 - 2nd set of wave is heavier than first S: Build; to tough set of 3 - 2nd set of wave is heavier than first Ex. Based on 1rm - 60, 70, 80, 65, 75, 85% Workout Work for your REST 4 Sets (16 mins), Start at the top of every 4 min frame 10 Strict Pull ups 20 Push ups 30 Squats B: JP, Scaled pull ups I: RX A: 10 Strict CTB, 20 Strict HSPU, Squats Pull ups should be Muscular Limiter

Since the beginning, all have been welcome here.

All are welcome at Dogtown. #dogtownc

Dogtown S&C Workout 6/26/20 Warm Up: 3 Sets Run 100m - 10 Wall Squat - 12 Army Crawlers... Climbing Ladder: 1-2-3-4 -MB Clean, Burpee - increasing pace to going fast on 4th rep TRAINING BLOCK A: LIFT A. Back Squat 5-6 Sets: Build -4x Back Squat - [Build to 80-85% of 1RM] Rest 2:00 b/t sets TRAINING BLOCK B: CONDITIONING With a running Clock: For Time: 15-12-9 -Hang Power Clean -Burpee then rest [and score set 1] at the 8 minute mark - go again & try to beat your first AMRAP! Note: High effort. It should hurt. B: 20-15-10 - Slam Ball / 2DB Hang Power Clean + Burpee I: 115/75# A: 155/105#

Dogtown S&C Workout Thursday, June 25th Rocky 3. Warm Up: -200m MB Run Then... 2 Sets: -:20 sec prone plank... -:20 sec side plank each side Part 2 Ladder Up 2-4-6-8 WB, V up, Strict KTE TRAINING BLOCK: (ROW/ GYMNASTICS) Ax3 ( 9 Mins) A1. 6-8x 3-point DB Row /arm [Build] A2. :20 Hollow Hold (weighted) A3. :20 Hsandstand Hold or Freestanding HS TRAINING BLOCK B CONDITIONING Rocky 3 18 min AMRAP -Run 200m -18x Overhead Bumper Plate Sit Up -6x Man Makers B: Run 200m + 18x Sit Ups + Man Makers I: 18x OH Bumper Sit Up 25/10# + Man Makers A: 18x OH Bumper sit up 45/25# + Man Makers

Dogtown S&C Workout 6/24/20 Pick Up Where you Left Off. Warm Up: 3 Sets: 30 Sec Squat Therapy, Samson Lunge Hold L/R -20 Secs, 10 Shoulder Dislocates... 2 Sets: -:20 Double Under Practice -10x Push press each arm (DB) -:20 sec Stationary lunges -4x Burpee TRAINING BLOCK A (BODY BUILDING) 4 SETS (12 Mins) A1. 3x SA Push Press + 3x SA Push Jerk Rest :30 A2. 6x Rear Foot Elevated Split Squat /leg with :01 hold at bottom [2 DB/KB] Rest 1:00 b/t sets B: 8x 1DB Push Press each arm + 6x Split Stance Squat /leg [weighted] I: As Rx A: As Rx TRAINING BLOCK B (CONDITIONING) "Pick Up Where You Left Off" 3 Sets: 4 min AMRAP Rest 1 Min b/t sets -50x Double Unders (100 Single Unders, 60 JJ) -21x DB Front Rack Lunges -12x Single Arm DB Shoulder to Overhead Note: -Start up each round exactly where you left off -Score is total Rounds + Reps

Warm Up: 2 Sets: Row 150m + 5x Inchworm 2 Sets: -3x DB Hang Power Clean each arm... -6x T2B -100m Run high effort -10x Squat TRAINING BLOCK A: LIFT A. Clean Grip Deadlift 5 Sets: -5x Clean Grip Deadlift Rest 2:00 b/t sets Note: -Work on form & back position + pull off the ground Cond TRAINING BLOCK B: Conditioning "REV YOUR ENGINES" Every 5:00 x 20:00 [4 Sets] -18/15x Cal Row/AirBike/Run 200m @High Effort -10x Toes to Bar / Plate Sit up -10x Hang Power Clean @unbroken load

Happy Fathers Day! Workout for Monday June 22nd: Warm Up: 2 Sets: -:20 Wall Squat -:20 Push Up Plank -:20 Jump up pull up negatives... 2 Sets: -Run 100m -5x MB Clean -5x Hollow Open -5x Jump Squat Training Block A -3x Hang Squat Clean Every 2:00 x 10:00 [5 Sets] B: 5x 2DB Hang Power Clean + 5x Front Squat I: 3x Hang Pow Clean + Front Squat or Hang Squat Clean A: As Rx TRAINING BLOCK B Conditioning "I Get Around" 16 Min AMRAP -200m Run -20x Strict Pull Ups -200m Run -30x Push Ups -200m Run -40x Squats -200m Run B: 200m Run + 20x Jumping Pull Up/Ring Row + 30x Push Ups + 40x Squats I: As Rx S: 10x Muscle Ups + 30x Strict HSPU + 50x Squats

Sotts x8, Jerk Bl x5, Tall Clean x5, Snatch Balance x 5

Dogtown S&C Workout 6/19/20 1/4 Gone Bad. Warm up 2 Sets: 100 Meter Jog 20 Sec Samson Stretch (L/R) 16 Army Crawlers... Then... 1-2-3-4 -Wall Ball -Pull Up Negatives -Burpees TRAINING BLOCK A A. Front Squat In 15 Mins, find today's heavy 3RM Training Block B Cond B. 'Quarter Gone Bad' 5 Rounds For Total Reps -:15 - Thrusters Rest :45 -:15 - StrictPull-Up Rest :45 :15 - Burpees Rest :45 B: 2DB Thruster + Ring Row I: As Rx - Strict Pull Up A: As Rx - 135/95#

He’s all game ladies and gentleman! Dogtown Gymnastics class off the hook tonight. #theskillwod #dogtownsc

Dogtown S&C Workout 6/18/20 The Long Road Home Warm up. 2 Sets: -Row 100m for technique 10x Squats -:20 sec Handstand Hold/3x Wall Walk 2 Sets:... -2x Strict K2E -3x T2B 30 Sec Goblet Squat Hold 3 Pull Up Slow Eccentric TRAINING BLOCK 3 sets Alternating Movements A. Handstand Hold: Max effort (Target 1 min) F: Wall Facing P: Freestanding or Wall Facing S: Freestanding B: Top of the Pull up Hold (Target 30 sec) Overhand Grip. Training Block B Workout The Long Road Home 3 Rounds for time: 600m Run (Row sub 500) 20 Single Arm DB Power Cleans 20x T2B (Scale to V ups) F: Hanging Knee Raise or Sit Up [lower run distance as needed] P: As Rx S: As Rx

Dogtown S&C Workout 6/16/20 Helen Warm up 2 Sets: -100m Run -:20 Deadhang on Pull Up Bar -:20 Front Leaning Rest [Push Up Position]... -:20 bottom of squat hold 2 sets: -100m Run -1x Pull Up Negative -3x Kip Swing -5x Push Up -10x Wall Squat Training Block A A. Back Squat In 15 Mins, find today's 5RM F: 10RM Back Squat @20X1 P: As Rx S: As Rx 6 Sets Training Block B Cond B. "Helen" 3 Rounds for Time: -400m Run -21x KB Swing [53/35#] -12x Pull Ups

Tomorrow we welcome back our old friends the Barbell and the Rower. Bars open tomorrow! Dogtown S&C Workout 6/15/20 Press Strength and Terrible Tabatas Warm up:... 2 Sets: -Row 100m 30 Sec SA DB OH HOLD (L/R) -5x each arm DB Strict Press then 2 Rounds -10x Push Up -10x V-Up Training Block A A. Strict Press In 15 Mins, build to today's 3RM Strict Press 6 Sets TRAINING BLOCK B Workout: B. Full Tabata at each station 8 sets:20 sec on/10 sec off Rest 1 min to rotate/clean as needed Full Tabata at each station then rotate Rest 1-2 Min between stations to clean as needed Station 1. Push Up Station 2. Sit Up/V-Up Station 3. Row The lowest score for each station Lowest score for each station AT HOME VERSION: TRAINING BLOCK A PRESS Density: 7 Sets: every 2 mins complete 8 DB Strict Press + 30 Sec Top of Push up Hold TEMPO is 31x1 TRAINING BLOCK B B. Full Tabata at each station 8 sets: 20 sec on/10 sec off Rest 1-2 min to rotate/clean as needed Full Tabata at each station then rotate Rest 1-2 Min between stations to clean as needed Station 1. Push Up/Dips Station 2. Sit Up/V-Up Station 3. Superman or Cardio Option (Jump Rope)

Tomorrow its go time! Dogtown reopens.. We don’t get sore we get Awesome. Strength, Gymnastics and Community Fitness.

I had test out the bars, racks and weights for everybody and make sure they still work. Dogtowners! We reopen Monday. Thank you for your support through the last 12 weeks. It has mean’t the world to us! We are the best gym in the world for so many reasons. Compassion, Love and Understanding. Always leading the way. #dogtownsc @dustyhyland #fitness #communityfitness #dogtowncf @theskillwod @dogtownadam

10 years ago on this day. We had our opening gym party. #dogtownsc @dogtownadam @dustyhyland #dogtowncrossfit

Dogtown S&C Workout 6/13/20 Skingshot. Slingshot: Partner Tag: 10 Rounds for time: Workout:... 20 Nurpees 63x Mountain Stepper or Plank Sprint [2 count] 12 Deadlift 21 L:ateral Jumps Over an Obstacle (DB) Slingshot: Partner Tag: 10 Rounds for time: Workout: 20 Nurpees 63x Mountain Stepper or Plank Sprint [2 count] 12 Deadlift 21 L:ateral Jumps Over an Obstacle (DB)

We will miss you Kettlebelle Noble! Dogtown S & C Workout 6/12/20 Thruster Buster RETEST 4/24 Warm Up 3 Rounds For Effort: ! min CARDIO... 5 Per Side, Lunge + High Knee Per side w/Pause at the top 12 Plank Shoulder Tap 10 Deadbug :20 Hollow Hold Skill and Strength TRAINING BLOCK: Alternate 9 minute EMOM: Station 1 6-8 Reps Shoot Through for quality Station 2 10 Reps Hip Bridge on Bench or Couch @30X1 Tempo Station 3 5 Reps per side - Half Kneeling DB/KB/Ruck Wood Chop [any light/moderate object will do] Alternate 9 minute EMOM: Station 1: 6-8 Reps - BB: Supinated Bent Row - DB/KB Bent Row - No Equipment: Ring Row, Table Row, Doorway Row. ALL w/5 second Eccentric Lower: Or Overcoming Isometric Bent Over Hold 15 Seconds arms together Station 2: Single Leg Squat Variations x4 reps per leg No Equipment: Prisoner Rear Foot Elevated Split Squat. @31x1 Tempo Per side DB/KB: Front Rack Goblet Rear Foot Elevated Split Squat 4 Reps per side BB: Front Rack Split Squat - Or Overcoming Isometric Split Squat Hold 15 Seconds L/R Station 3: :45 Second Hollow Hold Workout: For Time: 10 BB/DB/Ruck Power Clean 30 Thruster 20 Power Clean 20 Thruster 30 Power Clean 10 Thruster BWT: Broad Jumps [for Power Clean] + 50' Bear Crawl [for every 10 reps of Thruster] DB/Ruck: Moderate Turnover - can be single or double DB [should be able to get 8-10 reps in a row] BB: At 'Fran' Weight or lower

Warm Up: 3 Rounds 40 Sec Plank Sprint 5x Inchworm 10x Goodmorning ... 50' Bear Crawl 50x Crab Walk Skill and Strength 15 min Alt EMOM No Equipment: 1. Broomstick/PVC Hang Power Snatch x8 for technique 2. Side Plank L/R 15-20 sec each side 3. 6-8x Backpack Renegade Row per side DB/KB: 1. 4x Hang Power Snatch L/R side for technique [reset each rep] 2. Side Plank L/R 15-20 sec each side 3. 6-8 Renegade Row per side BB: 1. 8x Hang Power Snatch 2. Side Plank L/R 15-20 sec each side 3. Supinated Bent Row 8-12 Reps Workout: 4 Rounds 1 Min Max Reps: 2 Jump Switch Lunge + 2 Air Squat 1 Min Max Reps: x30 seconds Renegade Row Right | x30 Seconds Renegade Row Left | DB, KB, Backpack or Ruck 1 Min Max Reps: Single Arm Turkish Sit up, Alternate Side every 3 Reps 1 Min Max Reps: Sumo Deadlift High Pull BB, DB, KB, Backpack or Ruck 1 Min Max Reps: 30ft Shuttle Run(Down + Back = 1) or Burpee or Jump Rope 1 Min Rest The score is total combined of all movements across all rounds

Warm Up 3 Rounds for Effort: Moderate Effort 40 Secs Ice Skaters 5x Inch Worm :30 Lunge Hold Right Side... :30 Lunge Hold Left Side -4x Burpee Skill and Strength Every 4 Mins | 4 Rounds | Rest with the remaining time NO Equipment: :30Lunge Hold Right Side :30 Lunge Hold Left Side :30 Max Reps Reverse Lunge :30 Max Air Squat UB DB/KB Access: 6 DB/KB Front Squat(Dual or Goblet) 12 DB/KB Reverse Lunge(Dual or Goblet) 20 AirSquat Unbroken BB Access: 6 Front Squat (3 Reps left in tank load) 12 Front Rack Reverse Lunge 20 Air Squat Unbroken Workout: "Climbing Sets" 15 min AMRAP Climbing ladder by 10's Set 1 = 10x each rep Rd 2: = 20x each rep rd 3 = 30x Each rep, etc, etc 10x Push ups [all groups] 10x Front Squat 10x Back Extension [all groups] Squat Options: -Ruck or Sandbag Front Squat [or to airsquat] -Ruck or Backpack Hang Squat Clean -DB or KB Hang Squat Clean -Barbell Hang Squat Clean

Warm Up 3 Rounds :30 Jump Rope Speed Step or Box Toe Touches :30 Squats :30 Lunges... 4 Quadruped Shoot Through :30 Right Side Forearm Plank :30 Left Side Forearm Plank Skill and Strength Every 4 Mins | 4 Rounds [16 minutes total] For Quality NO Equipment: :30 Max Rep Pike Push up :30 Max Bench or Chair Dip :30 Max Hand Release Push Up :30 Push Up Position Plank Hold DB/KB Access: 6x Strict Handstand Push Up - or - Dual Seated Press | [ or Single Arm Press Per side if only 1 DB] 12x Seated Dip | Push up [elevated to make more difficult as needed 20x DB Skull Crusher | DB Tricep Extension BB Access: 6 Strict Handstand Push Up || or - Seated Strict Press 12 Seated Dip | Push up 20x DB/BB Skull Crusher | DB/BB Tricep Extension Workout: "SPIN YOUR WHEELS " Every 3 Mins | 21 Mins No Equipment: 10 Burpee 8 Backpack Hang Power Clean DB/KB: 10 Burpee 6 DB/KB Hang Power Clean Barbell: 10 Burpee 6 Hang Power Clean

Dogtown S&C Workout 6/8/20 Annie Retest. Warm Up 3 Rounds for Effort :60 Jump Rope/Jump Jack :30 Right Samson Lunge Hold :30 Left Samson Lunge Hold... 10 Shoulder Dislocates 16 Army Crawlers Skill and Strength 4 Rounds | Supersets Staggered Stance RDL: No Equipment: BWT or Backpack Staggered RDL 10 Reps per side @30X1 Tempo DB/KB Staggered Stance RDL 10 Reps per side @30X1 Tempo BB: Staggered Stance RDL; 10 Reps per side @30X1 Tempo Rest: 30 Seconds Horizontal Pull x10 Reps: No Equipment: 10 reps: Backpack/Ruck Bent Row or Table/Doorway Row @30X1 Tempo DB/KB: 10 reps: Dual or Single Bent Row @30X1 Tempo BB. Bent Row 10 reps; @30X1 Tempo Rest: 60 Seconds Workout Annie (RETEST) 50-40-30-20-10 reps for time Double Unders/Sit Ups No Equip: Plate Hops + Sit-Ups Int: Start at 40 Reps, 3-1 single unders Advanced: Double Unders as rx or Single Unders(x3 the reps)

Announcement: Disaffiliation The recent tweets and comments on social media made by Coach Greg Glassman are not reflective in anyway of our community, staff or our way of life. Dogtown is a gym that focuses on helping people of all races and genders, young and old, live happier and healthier lives. ... We at Dogtown have been at the forefront of the fitness movement because of our passionate coaching staff and you, amazing members. Please know as we move forward together under a new banner, we are listening and will do what is best for our community first. Sincerely, Dogtown Strength, Gymnastics and Conditioning DT GSC #disaffiliate #dogtownstrengthandconditioning @ DogTown CrossFit

Dogtown Crossfit Workout 6/6/20 3 Partner Warm Up: 3 Rounds 1 Minute Cardio 10 Steps Walking Calf Raise :30 Lunge Hold Per side... 3 Inch Worm Burpee Up 5 Burpee Workout: Partner WOD: [3 different 10 minute AMRAP's] Virtual partner workout - but can also be 'solo' as needed: Simple movements - run "Together" then break up the rest as needed Score is total rounds complete. Then get a new partner for the 2nd 10 min AMRAP Then get a new partner for the 3rd 10 min AMRAP Score each AMRAP individually 3x10 AMRAP | Virtual Partner New teammates for each 10 minute AMRAP Share Reps or Half Reps if Solo [just 20 reps each movement] Run 100m 'together' to start each round: No work can be done until both people return! 20 Single Arm Overhead Stationary Lunge 30 Up Downs 40 Straight Leg Sit-up 20 Single Arm Push Press [DB/KB/Ruck] 30 Air Squat 40 MTN Climber Then get a new partner for the 2nd 10 min AMRAP Then get a new partner for the 3rd 10 min AMRAP

Dogtown Crossfit Workout 6/5/20 Curtis P AMRAP 12 Warm Up 3 Rounds For Effort: 5 Per Side, Lunge + High Knee Per side w/Pause at the top... 12 Plank Shoulder Tap 10 Deadbug :20 Hollow Hold Skill and Strength: TRAINING BLOCK Every 4 Mins | 4 Rounds [16 minutes total] DB/KB Access: 6x Strict Handstand Push Up - or - Dual Seated Press | [ or Single Arm Press Per side if only 1 DB] 12x Seated Dip | Push up [elevated to make more difficult as needed 20x DB Skull Crusher | DB Tricep Extension BB Access: 6 Strict Handstand Push Up || or - Seated Strict Press 12 Seated Dip | Push up 20x DB/BB Skull Crusher | DB/BB Tricep Extension Cond 12 Min AMRAP Cutis P = Clean + Lunge + Lunge + Push Press DB/KB Access: 16 Dual DB/KB Deadlift 8 Dual DB/KB Curtis P 24 Mtn Climber or V-ups BB Access: 16 Deadlift 8 Curtis P 24 Mtn Climber or V-ups RETEST 5/22

Dogtown Crossfit Workout 6/4/20 Leg Burner RETEST. Warm Up 3 Rounds; 40 Sec Plank Sprint 5x Inchworm 10x Goodmorning... 10x Bear Crawl 10x Crab Walk Skill and Strength: TRAINING BLOCK Alternating EMOM 12: [45 seconds on, 15 sec off, then rotate] 1. Left Arm Horizontal Pull x 45seconds for max reps; 1010 tempo DB/KB: 8 reps: Single Bent Row @1010 Tempo BB. Single Arm Suitcase Bent Row@1010 Tempo 2.DB/KB: Crossbody Single Leg Deadlift 8 Reps per side @1010 Tempo BB: Single Leg Deadlift: 1010 Tempo 3. Right Arm Horizontal Pull 45 seconds for max reps; 1010 tempo break up as needed DB/KB: Single Bent Row @1010Tempo BB. Single Arm Suitcase Bent Row 8 reps; @1010 Tempo 4. Crossbody Single Leg Deadlift Right Leg: 45 seconds for max reps; 1010 tempo break up as needed DB/KB: Crossbody Single Leg Deadlift @1010 Tempo BB: Single Leg Deadlift; @1010 Tempo Workout: "LEGBURNER" 7 min AMRAP, rest 3 min, 7 min AMRAP 14 Dumbbell Power Snatches (Single Arm) 14 SA Dumbbell Thruster 14 Air Squats Alternate arms as needed NO Equipment: Broad Jump + Air Squat + Reverse Lunge DB/KB Access: AsRx Barbell Access: Power Snatch + Thruster + Squat retest RETEST 5/12

Warm Up 3 Rounds for Effort :60 Jump Rope/Jump Jack :30 Secs Squats :30 Lunges... 10 Shoulder Dislocates :30 Right Side Forearm Plank :30 Left Side Forearm Plank Skill and Strength TRAINING BLOCK 5 Rounds (15 mins) 5 Single Arm DB High Row R-Side + 5 Single Arm DB Hang Power Snatch Right Side Rest 15 seconds 5 Single Arm DB High Row L-Side + 5 Single Arm DB Hang Power Snatch Left Side Rest: 15 seconds 10x Vertical Jump High Rest: remaining time BB: 5 Hang Power Snatch (Building) Rest:15 seconds 5 Weighted pause Squat Jump or 10 high Vertical Jump Rest: Remaining time Workout: :20 ON :10 OFF x8 Rounds each Station Station 1| :20 ON :10 OFF 8 Rounds Upper Body Push Options: -Hand Release Push-up -Banded Push-up -Ruck Sack Push-up -Plyo Push-up Rest 1:00 Min Station 2 | :20 ON :10 OFF 8 Rounds Options: -DB Power Snatch/ -BB Power Snatch Moderate load - they can get 5-7 of them in 20 sec consistently Rest 1:00 Min Station 3 | :20 ON :10 OFF 8 Rounds -Sit-ups [all groups] The Score is the max reps accumulated each movement

Warm up: Warm Up: 3 Rounds for Effort :60 Jump Rope/Jump Jack :30 Right Samson Lunge Hold... :30 Left Samson Lunge Hold 10 Shoulder Dislocates :30 Righ Side Forearm Plank :30 Left Side Forearm Plank Training Block Every 4 Mins | 4 Rounds | Rest with the remaining time NO Equipment: :30Lunge Hold Right Side :30 Lunge Hold Left Side :30 Max Reps Reverse Lunge :30 Max Air Squat UB DB/KB Access: 6 DB/KB Front Squat(Dual or Goblet) 12 DB/KB Reverse Lunge(Dual or Goblet) 20 AirSquat Unbroken Workout: EVEREST Every Min Until Failure, "EVEREST 2.0" Retest of Chasing the Rabbit Clean & Jerk + Fitness: "Up Downs" Performance: Burpee over DB Sport: Bar Over Burpee (or over an object) (Increasing Reps by 1 rep each round) NO Equipment: 1 Duffle or Ruck Clean & Jerk + 1 Burpee then, 2 CJ + 2 Burpee, then, 3 CJ + 3 Burpee...etc DB/KB Access: 1 DB Clean & Jerk + 1 Burpee then, 2 CJ + 2 Burpee, then, 3 CJ + 3 Burpee...etc Barbell Access: 1 Clean & Jerk + 1 Burpee then, 2 CJ + 2 Burpee, 3+3, etc. The Score is the Round + Reps you finished on

Happy Bday! Coach Adam. @dogtownadam #dogtowncrossfit @ DogTown CrossFit

Warm up 3 Rounds For Effort: 1 Min Jump Rope 10 Steps Walking Calf Raise, BWT/KB/DB(Options) :30 Lunge Hold Per side... 3 Inch Worm + Plank Hollow Hold 5 Burpee AFAP Workout Individual 300 Spartan Workout DB/KB Access: 25 Renegade Row (R+L= 1 Rep) 50 DB Deadlift 50 Push-Ups 50 Box Jump/Squat Jump 50 DB/KB Floor Wipers (R+L = 1 Rep) 50 Single Arm DB/KB Clean & Jerk (25/R + 25/L) 25 Renegade Row (R+L= 1 Rep) Partner Version: You go I go 300 Spartan Workout DB/KB Access: 50 Renegade Row (R+L= 1 Rep) 100 DB Deadlift 100 Push-Ups 100 Box Jump/Squat Jump 100 DB/KB Floor Wipers (R+L = 1 Rep) 100 Single Arm DB/KB Clean & Jerk (25/R + 25/L) 50 Renegade Row (R+L= 1 Rep)

Warm Up 3 Rounds :30 Skater Jumps 5x Inch Worm :30 Lunge Hold Right Side... :30 Lunge Hold Left Side 5/5 Bird Dog Skill and Strength 5 sets through for quality: 45 sec on/15 sec off for quality. Rotating through. Alternating Movements for Quality 1:Full Clean + Split Jerk [alt arms] Broomstick/DB/Ruck/BB for quality 2. Plank Pull through alt arms for quality 3: Dip/Bench Dip: Max reps each set score total bench dips combined Workout: Pick up where you left off - score is total reps. 6 Rounds | 2:00 ON 1:00 OFF 2 Hang Squat Clean 4 Front Squat 6 Thruster 8x Burpee AMRAP Each round - pick up where you left off DB/KB: if 1DB/KB then do full reps each side! If 2 DB/KB then do as rx BB: Moderate load ~ 95/65#

Warm Up: 3 Rounds Run 100m or 1 min Plank Sprint  5x Inchworm 10x Goodmorning... 50' Bear Crawl (10 Marching in Place) 50x Crab Walk (10 Marching in Place) Skill and Strength: Alternating EMOM 16: 1. Left Arm DB/KB: 8 reps: Single Bent Row @30X10 Tempo BB. Single Arm Suitcase Bent Row 8 reps; @30X1 Tempo 2. DB/KB: Crossbody Single Left Leg Deadlift 8 Reps per side @30X1 Tempo BB: Single Leg Deadlift; 8 Reps per side @30X1 Tempo 3. Right Arm DB/KB: 8 reps: Single Bent Row @30X10 Tempo BB. Single Arm Suitcase Bent Row 8 reps; @30X1 Tempo 4. Crossbody Single Leg Deadlift Right Leg: Build to tough set of 8 reps: 30x1 tempo DB/KB: Crossbody Single Leg Deadlift 8 Reps per side @30X1 Tempo BB: Single Leg Deadlift; 8 Reps per side @30X1 Tempo Workout: 4 min on, rest 1 min x4 sets With a 4 minute clock counting down: 400m Run/100x Jumping Jacks or 100x 2 count mountain climbers 50 Double Unders/100 Single unders/ 100 Lateral Jumps Remaining time is max reps V-Up [sub to Sit Ups] Score is total sit ups combined.

Warm Up 3 sets: 30 on/30 off -30 seconds Cardio: High Knees -30 seconds Inchworm -30 seconds Wall Squat... Specific Warm Up: 2 Sets: -8x Wall Squat -6x Perfect Push Ups -4x Burpee Skill and Strength: 4 Sets: 30 seconds for quality reps + 30 seconds for isometric hold: A1: DB/KB: 30 Seconds Left Leg Rear Foot Elevated Split Squat + 30 Seconds Glute Bridge Iso Hold Left Leg Rest:30 seconds to A2 A2. DB/KB: 30 Seconds Right Leg Rear Foot Elevated Split Squat + 30 Seconds Glute Bridge Iso Hold Right Leg Rest 30 secs to A3 A3: Upper Body Push Vertical DB/KB/BB: 30 seconds Legs Straight Seated Press; + 30 seconds Wall Facing HS Hold Rest 30 sec before returning to A1 Kriss Cross Workout: 16 Min AMRAP 8 Power Clean - Barbell - DB/KB - Backpack 8 Lateral Jump Over Object 8 Push press/Shoulder to Overhead 8 Lateral Jump Over Object Rest :30 active BWT: Ruck or Broad Jump + Piked Push Up DB/KB: single arm or 2 arm DB/KB BB: as rx Adv: Single Leg Lateral Jump over object/bar

Memorial Day workout tomorrow at 1030 am on ZOOM. If you havent been working out consistently hopping in with a weight vest on is not the right move. That being said we are offering up Murph. As tomorrows workout. Here are the various scaling options and ways to attack the workout. For Time... 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with a Weight Vest (20/14 lb) Start and end the workout with a mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest. Beginner Half Murph 1/2 mile Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 1/2 mile Run (no Weight Vest) Intermediate (A) Perform full Murph without a weight vest Intermediate (B) Perform Half Murph with a weight vest (20/14 lb) Dumbbell Only For time: 1 mile Run 100 Dumbbell Bent Over Rows 200 Push-ups 300 Air Squats 1 mile Run No Equipment For time: 1 mile Run 100 Sit Ups 200 Push-Ups 300 Air Squats 1 mile Run No room to run? Substitute the 1 mile run with 600 Jumping Jacks, the 800m run with 300 Jumping Jacks @ DogTown CrossFit

Warm up 3 Rounds: 1 Min Ice Skaters 10 Steps Walking Calf Raise, BWT/KB/DB(Options) :30 Lunge Hold Per side... 3 Inch Worm 5 Burpee AFAP Single (10 Single Arm Power Cleans) or Partner Version: Farmers only Dot.com AMRAP 20 100m Run or 100 Plank Sprint (Together) One Person Working at a time: 5 Single Arm Turkish Sit up Right Side 5 Turkish Get up Right Side 20 Single Arm Power Clean R 5 Single Arm Turkish Sit up left Side 5 Turkish Get up Left Side 20 Single Arm Power Clean L

Warm Up 3 Rounds For Effort 30 DU/ 60 SU or 60 Jump Jack 12 Wall Facing Squat 8 Samson Stretch Lunge w/Twist (4/4)... 8 Alternating Scorpion Stretch 4 Inchworm Burpee Skill and Strength 15 min Alt EMOM DB/KB: 1. 4x Hang Power Snatch L/R side for technique [reset each rep] 2. Side Plank L/R 15-20 sec each side 3. 6-8 Renegade Row per side BB: 1. 8x Hang Power Snatch 2. Side Plank L/R 15-20 sec each side 3. Supinated Bent Row 8-12 Reps Workout "Jump Around" RETEST 4/16 20 min AMRAP 30 Push Up Shoulder Taps 30 Single Unders or JJs 25 Sit-Ups 25 Jump Rope Speed Steps or High Knees 20 Lunges 20 Double Unders or Nurpees 20 Jumping Lunges 15 Bow Tie Sit-Ups 15 Lateral Jumps over Obstacle 10 Back Extension 10 Lateral Lunge 5 V-Ups 5 Broad jumps

Warm Up 3 Rounds for Effort :60 Jump Rope/Jump Jack :30 Right Side Lunge Hold :30 Left Side Lunge Hold... 10 Shoulder Dislocates :30 Righ Side Forearm Plank :30 Left Side Forearm Plank Skill and Strength: Full Tabata Each Station: Rest 1 Mins between stations Score is for quality. Station 1: :20 ON :10 OFF x8 -Rear Foot Elevated Split Squat - [Left Leg = Odd rounds, Right Leg = Even Rounds] Bwt/DB or KB/BB - all follow same format. Rest 1 Mins Station 2: :20 ON :10 OFF x8 Seated Press -No Equipment: Backpack/Ruck or Piked Push Up -DB/KB/Barbell: Seated Press [if single arm, then follow same format as RFESS of alternating rounds] Rest 1 Mins Station 3: :20 ON :10 OFF x8 Superman Isometric Hold = all groups Rest 1 Mins Station 4: :20 ON :10 OFF x8 Iron Cross Hold -No Equipment: Backpack/Ruck, Buckets or Jugs, Loaded towels -DB/KB: DB or KB, Small Weight Plates or Loaded Backpack Workout 3 Rounds for time: 400m Run/Row/Bike [sub to 100x Jumping Jacks] 20 Push-ups Options -Strict HSPU or HSPU -Piked Push-up -Push-up or Hand Release Push UP 10 Deck Squat [or 10x L/R Deck Squat to Pistol] or Burpees

Warm Up 3 Rounds For Effort 30 DU/ 60 SU or 60 Jump Jack 10 Wall Facing Squat 8 Spiderman w Twist ... 8 Sh Dislocates 5 Burpees Skill and Strength: TRAINING BLOCK 4 Rounds | Supersets Staggered Stance RDL:Â DB/KB Staggered Stance RDL 10 Reps per side @30X1 Tempo BB: Staggered Stance RDL; 10 Reps per side @30X1 Tempo Rest: 30 Seconds Horizontal Pull x10 Reps: DB/KB: 10 reps: Dual or Single Bent Row @30X1 Tempo BB. Bent Row 10 reps; @30X1 Tempo Rest: 60 Seconds Workout 4 Rounds | Alternate Stations | Rest 1 Min after 1 full Round( Station 1-4 in order) 1. Hang Power Clean - Backpack - DB/KB - Barbell 2. Suitcase Deadlift - Backpack - DB/KB - Barbell [or can be Single Leg Deadlift] 3. Weighted Turkish Sit-ups - [Regular Sit Ups/ PVC - Backpack - DB/KB] 4. Renegade Row - Table Row - Backpack - DB/KB - Barbell Rest 1 Min

Warm Up: 3 Rounds 1 Min Jumping Jacks 10 Steps Walking Calf Raise, BWT/KB/DB(Options) :30 Lunge Hold Per side... 3 Inch Worm 20 sec Plank Hollow Hold 5 Burpee 32 MIn AMRAP | Virtual Partner Share Reps or Half Reps if Solo [just 15/20/25 reps each movement] Run 100m 'together' to start each round: No work can be done until both people return! or 30 JJ 30 Single Arm Overhead Stationary Lunge 40 Nurpees 50 Straight Leg Sit-up 30 Single Arm Push Press [DB/KB/Ruck]