BLOG

WOD

Monday 10.07.2019

POSTED ON October 6, 2019

Monday | 10.07.2019

0 Comments / CATEGORY:
Warm Up:
50ft walk on toes forwards
50ft walk on toes backwards
10 heidens
x2-3 sets
6 candle sticks
6/6 thorax rotation
5 half burpee
x2-3 sets
 
8min Prep Window
5 cal row AFAP
5 burpee AFAP 2
5 double unders or :30 practice
x3; rest 1min-1:30 between sets
 
Metcon: “The Ghost”
 
RX (Level 1)
6 rounds
1 min cal row
1 min burpee
1 min doubleunders
1 min rest
 
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed in your BTWB notes. We will record total reps for a score today though.
Intermediate (Level 2)
6 rounds
1 min cal row
1 min burpee
1 min single unders
1 min rest
 
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed in your BTWB notes. We will record total reps for a score today though.
 
Beginner (Level 3)
4 rounds (reduced rounds)
1 min cal row
1 min burpee
1 min single unders
1 min rest
 
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed in your BTWB notes. We will record total reps for a score today though.
 
Cool Down:
3 rounds for quality
2min saddle
1min flat needle L/R

  • 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 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

  • 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

  • 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 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