BLOG

WOD

Friday 08.16.2019

POSTED ON August 15, 2019

Friday | 08.16.2019

0 Comments / CATEGORY:
Warm Up:
8/8 empty bar single leg good morning
10 lateral jumps over the bar
10 lunge in place
x3
50ft butt kicks
50ft high knees
100m run
x3 (Focus on Pose running during this period.)
 
8min Prep Window
A. Build to 80% of deadlift for 3 touch n go reps.
 
Partner Metcon: 40min Time Cap
 
RX: (Level 1)
100 double unders (sets of 25)
15 deadlifts 225/155
30 Synchro Sit Ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
Intermediate: (Level 2)
100 double unders (break how you won’t both must perform a rep each round)
15 deadlifts 185/125
30 Synchro sit ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
 
Beginner: (Level 3)
200 single unders (sets of 50)
15 deadlifts 135/95
30 Synchro Sit ups
400m rope run
5 rounds for time *rope run partners will run together holding a rope between and must finish together.
 
Cool Down:
3 rounds for time
10 DB Cuban Press/Raise
1min couch stretch L/R
  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz