BLOG

WOD

Saturday 04.20.2019

POSTED ON April 19, 2019

Saturday | 04.20.2019

0 Comments / CATEGORY:
Warm Up:
 
5 Muscle Cleans
5 Thrusters
5 Hang Power Cleans
5 Step-ups
:20 Plank
 
x3
 
Metcon:
 
Level 1 (RX)
 
3 Power Cleans 225/155
6 Box Jump Over 24/20
 
10 Rounds For Time
 
Level 2 (Intermediate)
 
3 Power Cleans 205/135
6 Box Jump Over 20in
 
10 Rounds For Time
 
Level 3 (Beginner)
 
3 Power Cleans 165/95
6 Step Overs 24/20
 
10 Rounds For Time
 
Cool Down:
 
3 Rounds For Quality
 
30 Dual KB Hold Flutter Kick
10/10 KB High Pull
15 Ring Push-ups
Aerobic Capacity Only – Alternative
 
Focus:
 
50ft Walk on Toes Forwards
7/7 Split Squats
:20 Dead Hang on Rings
 
x3-4 sets
 
Metcon:
 
400m Run
200ft Sand Bag Carry
75 Single Unders
10 Strict Toes 2 Rings
50ft Single Arm DB lunge L/R
 
5 Rounds
 
Cool Down:
 
1min Half Split right leg
2min Pigeon right
3min Saddle
1min Half Split left leg
2min Pigeon left

  • 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

  • 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

  • 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