BLOG

WOD

Friday 01.10.2020

POSTED ON January 9, 2020

Friday | 01.10.2020

0 Comments / CATEGORY:
Warm Up:
4/4 side lying throax rotation
50ft Banded lateral walks
8 alternating down dog toe taps
X3
5 deadlift
5 good morning
5/5 lateral box step up
X3
 
Foundation:
A. Deadlift 1.1.1.1.1 x3 (drop each lift wait :5 then pull again) ; rest 2min between
*this is to focus on the initial pull form the ground.
 
Metcon: “Cats out of the bag”
 
RX/Level 1
150 double unders
25 pull ups
2 rounds for time
Intermediate/Level 2
100 double unders
25 pull ups
2 rounds for time
 
Beginner/Level 3
200 single unders
25 ring rows
2 rounds for time
 
Cool Down:
3 rounds for quality
1min Flat needle L/R
1min happy baby
:30/:30 side plank
  • 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

  • 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

  • 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