BLOG

WOD

Thursday 10.18.2018

POSTED ON October 17, 2018

Thursday | 10.18.2018

0 Comments / CATEGORY:
Warm Up:
 
10 Hollow to Arch Roll
10 Jumping Jacks
50ft Crab Walk
200m Jog
 
x2-3 sets
 
Foundation:
 
EMOM 16min
 
1st min :45 Handstand Hold
2nd min :30 L-sit Paralette
3rd min 10-12 Bottom Half Burpee
4th min 3-5 Candle Sticks
 
Metcon:
 
“Annie”
 
RX (Level 1)
 
50-40-30-20-10
 
Double Unders
Ab mat Straight Leg Sit-ups
 
For time
Intermediate (Level 2)
 
50-40-30-20-10
 
Double Unders or attempts
Ab mat Straight Leg Sit-ups
 
For time
 
Beginner (Level 3)
 
50-40-30-20-10
 
Single Unders 2:1
Ab mat Sit-up Butterfly
 
For time
 
Cool Down:
 
2 Rounds For Quality
 
1min Low Lizard Left
1min Lizard Left
1min Low Lizard Right
1min Lizard Right
1min Seal
  • 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

  • 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

  • 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

  • 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