BLOG

WOD

Monday 12.11.2017

POSTED ON December 10, 2017

Monday | 12.11.2017

0 Comments / CATEGORY:
Warm Up:
 
10 heidens
10/10 leg swings lateral
5 empty bar deadlifts
50ft reverse bear crawl
 
x2-3 sets
 
*each set increase the weight on the barbell for the deadlift.
 
Foundation:
 
Deadlift
 
1×3 70%
1×3 80%
1×3 90%+1 (means if you can do more than 5 reps do as many as possible until failure.)
 
Metcon:
 
Level 1 (RX)
 
500m row
100ft Goblet Hold Lunge DB 50/35
 
x4 rounds for time
Level 2 (Intermediate)
 
500m row
100ft Goblet Hold Lunge DB 35/20
 
x4 rounds for time
 
Level 3 (Beginner)
 
500m row
100ft Goblet Hold Lunge DB 20/10
 
3 rounds for time
  • 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

  • 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

  • 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

  • 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