BLOG

WOD

Friday 03.20.2020

POSTED ON March 19, 2020

Friday | 03.20.2020

0 Comments / CATEGORY:
Warm Up:
10 push up shoulder taps
:30 push ups plank
10 ring rows
x3
 
Strength:
A. Bench Press 5 sets of 5 75-85%; rest 2min
 
WOD 1: “Dark, Dark place?” 20min AMRAP
 
RX:
100 burpees over the rower
row for max distance
Intermediate:
100 burpees (no reduction in burpees just don’t jump over the rower)
row for max distance
 
Beginner
75 burpees (no jump over the rower)
row for max distance
 
WOD 2:
3 rounds
15 empty bar barbell curls
15 glute bridges
15 v-ups
  • 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 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 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 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