BLOG

WOD

Thursday 02.07.2019

POSTED ON February 6, 2019

Thursday | 02.07.2019

0 Comments / CATEGORY:
Warm Up:
 
5 Clean High Pulls
5 Hang Squat Cleans
5 Hips Down Push-ups
:30 Bottom of the Squat Hold
 
x2-3 sets
 
Foundation:
 
A. 1 Power Clean + 1 Front Squat + 1 Clean + 1 Front Squat x4; rest 1-2min
 
*work to a heavy of the complex
 
Metcon:
 
RX (level 1)
 
10 SDHP 115/80
30 Air Squats
15 Push-ups (open standard)
 
x4; rest 2min (record your fastest time)
Intermediate (level 2)
 
10 SDHP 95/65
30 Air Squats
15 Hand Release Push-ups
 
x4; rest 2min (record your fastest time)
 
Beginner (level 3)
 
10 SDHP 75/55
20 Air Squats
10 Hand Release Push-ups
 
x4; rest 2min (record your fastest time)
 
Cool Down:
 
2 Rounds For Quality
 
2min Bound Angle L/R
2min Saddle

  • 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

  • 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

  • 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 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