BLOG

WOD

Friday 12.20.2019

POSTED ON December 19, 2019

Friday | 12.20.2019

0 Comments / CATEGORY:
Warm Up:
5 muscle clean
5 power clean
5 hang squat clean
5 behind the neck of thrusters
X3
 
Strength:
A. Build to a heavy Big Daddy Complex in 5 sets; rest 2min between
*1 power clean + 1 hang squat clean thruster
 
Metcon:
RX (level 1)
1-10
Squat clean 115/80
Bar facing burpee
Intermediate (level 2)
1-10
Squat clean 95/65
Bar facing burpee
 
Beginner (level 3)
1-10
Squat clean 75/55
Bar facing burpee (step over)
 
Cool Down:
3 rounds for quality
1min half split L/R
1min pigeon L/R
1min butterfly

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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