BLOG

WOD

Saturday 07.20.2019

POSTED ON July 20, 2019

Saturday | 07.20.2019

0 Comments / CATEGORY:
Warm Up:
10 reverse wall slides
10 prone pass throughs
5/5 thorax rotation
x2-3 sets
5 hollow to arch kip
5 empty bar sdhp
5 empty bar OHS
5 empty bar thruster
x2-3 sets
 
Metcon: RX (Level 1)
400m run
20 pull ups
30 sdhp 95/65
20 pull ups
30 OHS 95/65
20 pull ups
30 thruster 95/65 20
20 pull ups
400m run
For Time
Intermediate (Level 2)
400m run
20 pull ups
30 sdhp 75/55
20 pull ups
30 OHS 75/55
20 pull ups
30 thruster 75/55
20 pull ups
400m run
For Time
 
Beginner (Level 3)
400m run
20 jumping pull ups
30 sdhp 65/45
20 jumping pull ups
30 OHS 65/45
20 jumping pull ups
30 thruster 65/45
20 jumping pull ups
400m run
For Time
 
Cool Down: 3 rounds for quality
1min banded shoulder stretch L/R
2min childs pose
  • 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

  • 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

  • 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 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