BLOG

WOD

Saturday 09.28.2019

POSTED ON September 27, 2019

Saturday | 09.28.2019

0 Comments / CATEGORY:
Warm Up:
:15 bent knee hollow rock
4 heidens + ME broad jump
10 groiners
x2-3 sets
 
Foundation: EMOM 10min
1st min :30-:45 hollow body hold w/PVC
2nd min :30-:45 arch hold w/PVC
 
Metcon:
 
RX (Level 1)
20 overhead med ball lunge steps 20/14
25 Med Ball Cleans 20/14
30 sit ups weighted with med ball 20/14
4 rounds for time
Intermediate (Level 2)
20 overhead med ball lunge steps 14-10
25 Med Ball Cleans 14/10
30 sit ups weighted with med ball 14/10
4 rounds for time
 
Beginner (Level 3)
10 overhead med ball lunge steps 14/10
15 Med Ball Cleans 14/10
25 sit ups weighted with med ball 14/10
4 rounds for time
 
Cool Down:
3 rounds for quality
1min dragon L/R
2min frog

  • 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

  • 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