BLOG

WOD

Saturday 02.09.2019

POSTED ON February 8, 2019

Saturday | 02.09.2019

0 Comments / CATEGORY:
Warm Up:
 
5/5 Lateral Box Step-ups
8 Cossack Squats
50ft Duck Walk
50ft Lunge with Twist
 
x2-3 sets
 
5 Muscle Cleans
5 Power Cleans
5 Push Jerk
5 Empty Bar Thrusters
 
x2-3 sets
 
Partner Metcon:
 
RX (Level 1)
 
150 Cal Row
75 Toes 2 Bar
50 Clean and Jerks 135/95
40 Handstand Push-ups (Open Standard/Practice it)
30 Pistol Squats
Intermediate (Level 2)
 
150 Cal Row
75 Toes 2 Bar
50 Clean and Jerks 115/80
40 Handstand Push-ups to an ab mat
30 Pistol Squats or Candle Stick into a Pistol Squat
 
Beginner (Level 3)
 
150 Cal Row
100 Hanging Knee Raises
50 Clean and Jerks 95/65
40 Piked Handstand Push-ups off a box
30 KB Goblet Weighted Lateral Box Step-ups 24/20
 
Cool Down:
 
3 Rounds For Quality
 
10/10 Rock Back Split Squats
1min Seal
1min Cross Shin 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

  • 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

  • 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