BLOG

WOD

Friday 10.06.2017

POSTED ON October 5, 2017

Friday | 10.06.2017

0 Comments / CATEGORY:

Strength:

Seated Z Press w/kettlebell 4×8; rest 60-90s

Metcon: Gonna be a fun sprint every round. People by the end of this will barely be able to do as many reps as their first set. Goal is to have same reps everytime which means your making a pushing element have an aerobic response on your body.

Level 1 (RX)

3min running clock

500m row
Max Effort Push Ups (open standard)

x5; rest 3min

Level 2 (Intermediate)

3min running clock

500m row
Max Effort Push Ups

x5; rest 3min

Level 3 (Beginner)

3min running clock

500m row
Max Effort Hand-release push ups (no knees allowed to touch)

x5; rest 3min

  • 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

  • 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

  • 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

  • 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